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Feeling Snacky?

Updated: Feb 10

Girls eating watermelon

Are you a snacker?

Snacks can be a great opportunity to fill in nutritional gaps throughout our day.

The key to building a good snack is ensuring that it is tasty and satisfying.

Girl buying orange

Here are three nutrients to include:

1. Fiber Content

Choose snacks with > 3g of fiber or more per serving.

Including fiber, a non-digestible carbohydrate is essential to maintaining a healthy weight, regular bowel movements, and blood sugar regulation.

2. A source of protein or fat

Snacks with protein or fat up the satiation factor. Protein and fats are the most filling macronutrients. Our bodies take longer to break down and digest protein due to its thermic effect of food, meaning it provides lasting energy. Similar to protein, fats take longer to move through our digestive tract, also supplying durable energy.

3. Micronutrients

When possible, choose fresh fruits or vegetables to go along with your snack. For a shelf-stable option, things like vegetable chips or freeze-dried fruit are nutritious options. Be mindful of the portion sizes with these as they tend to be more calorically dense.


Now that you know what to look for, here are some examples of balanced snacks!
  • Crackers, berries + hummus

    • The crackers provide carbohydrates + fiber, while the hummus provides some protein + fat

  • Freeze-dried berries + greek yogurt

    • The freeze-dried berries provide carbohydrates + fiber and the greek yogurt provides protein + fat.

  • Popcorn and dark chocolate.

    • The popcorn provides carbohydrates + fiber and dark chocolate provides fat

  • Celery and carrot sticks + guacamole

    • The celery and carrots provide carbohydrates + fiber while the guacamole provides fat + fiber

Interested in learning more?

Keep an eye out for our nutrition programs launching soon! If you need even more support, schedule a free consultation with one of our licensed dietitians using the link below!


Written by: Luciana Perasso, M.S, R.D.N, L.D.N

NextGeneration Nutrition Dietitian

Luciana Perasso, M.S, R.D.N, L.D.N  NextGeneration Nutrition Dietitian


Jessica Mantell M.S., C.N.S., L.D.N.

CEO & Founder of NextGeneration Nutrition

Jessica Mantell, CEO, M.S, LDN, Founder

NextGeneration Nutrition believes that better health should be accessible to everyone and that we all are able to improve our health through good nutrition, physical activity, and lifestyle change. We do not support setting shame-based goals but encourages embracing our bodies, genetics, and personality. Our philosophy is abandoning the “One Size Fits All” mentality to create a personalized wellness plan based on your biological makeup and your lifestyle.

For more information connect with us on Social Media or send us a message!

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