When it comes to healthy eating, snacking is one of the biggest hurdles for many. We all get a little hungry in the afternoon or during travel, reaching for snacks for a quick energy boost. But most of the time, people grab for processed junk—chips, candies, and other convenience-store staples that don’t do the body any favours. However, plenty of snacks out there actually enhance your health, providing a boost of protein, healthy fats, and essential nutrients. The trick is learning how to snack wisely, keeping easy, nutritious snacks on hand so that healthy choices are at your fingertips whenever hunger strikes. Here are ten satisfying, easy-to-find, and healthy snack options that can become your go-to choices for sustainable energy and good health.
Why Snack Healthy?
- Avoid blood sugar spikes: Unhealthy snacks can lead to sudden blood sugar surges followed by crashes, which leave you feeling more tired and hungry.
- Reduce hunger pangs: Smart snacks can curb hunger without filling you with empty calories.
- Promote long-term habits: Healthy snacking becomes second nature over time, supporting consistent energy and balanced nutrition.
When to Snack?
Believe it or not, snacking can be done too often! Years ago, the advice was to eat small meals every few hours, but we now know that snacking too much can throw blood sugar levels out of balance. For most, a single snack in the afternoon is ideal, especially between lunch and dinner when energy can wane. But let’s keep it simple: if you get hungry in that afternoon lull, that’s a perfect time for a little fuel to keep you going strong.
12 Snacks to Help You Lose Weight
What Makes a Good Snack?
Good snacks have a few things in common:
- Minimal processing – Snacks should be whole, nutrient-rich foods that avoid excessive sugars and additives.
- Protein-packed – Protein sustains energy and satisfies hunger.
- Healthy fats – Fats help stabilise blood sugar and provide long-lasting energy.
- High-fibre content – Fibre supports digestion, heart health, and keeps you full.
The information for this article is largely based on a video shared by Dr. Anthony Balduzzi.
Dr. Anthony Balduzzi is a naturopathic doctor, national champion bodybuilder and founder of the Fit Father Project and Fit Mother Project – online health and fitness communities aimed at empowering busy parents to get healthy, lose weight, and build muscle through practical nutrition and exercise plans. The information you will see below was based on a video he shared on his Fit Father Project YouTube channel.
10 Healthy Snack Ideas You’ll Love
1. Fresh Fruit with Nuts
Pair your favourite fruit—like an apple or pear—with a handful of nuts, such as almonds or pistachios. Fruits provide natural sugars for a quick energy boost, while nuts add healthy fats and protein. Apples and pears also have a good amount of fibre, which will keep you satisfied until your next meal. This combo is non-perishable and easy to carry, so it’s great for on-the-go snacking.
2. Fruit with Cheese
If you can tolerate dairy, fruit and cheese make a filling snack. A small serving of cheddar or goat cheese pairs well with apples, pears, or berries. Cheese provides protein and fat to balance the sugars in fruit, keeping blood sugar levels stable. Remember to keep portions moderate—about a palm-sized serving of cheese is plenty.
3. Jerky
Grass-fed beef, turkey, or salmon jerky is rich in protein and easy to store. However, it’s often high in sodium, so if you’re watching your salt intake, enjoy in moderation. You can also add a few macadamia nuts or walnuts for healthy fats, creating a satisfying, portable snack.
How to Prepare Meals for Massive Weight Loss (Breakfast, Lunch, and Dinner)
4. Celery with Nut Butter
Celery might not be something you’d grab on its own, but spread a bit of peanut or almond butter on it, and it’s a delicious treat. Celery is low-calorie, and nut butter adds the healthy fats and protein you need to feel full. Try topping it with a sprinkle of Himalayan salt for extra flavour.
5. Hard-Boiled Eggs
Hard-boiled eggs are packed with protein and healthy fats from the yolk, making them an ideal snack. Keep a few boiled eggs in the fridge, peel them, and sprinkle a bit of salt or pepper for a quick and nutritious bite. Eggs help keep you full and are a great addition if you’re looking to increase your protein intake.
6. Sauerkraut or Pickles
For those salty cravings, reach for a few spoonfuls of sauerkraut or pickles. Both are low-calorie options that add a tangy taste to your day. Sauerkraut and pickles are also rich in probiotics, which are beneficial for your gut health.
7. Homemade Nut Mix
Create your own nut mix with a variety of nuts, such as Brazil nuts, walnuts, and pistachios. Lightly toast them in a skillet with a drizzle of walnut oil and spices like paprika or turmeric. Nut mixes are heart-healthy and packed with minerals, but since they’re calorie-dense, limit your serving to about ⅓ cup.
8. Avocado Toast with an Egg
Use a piece of high-quality, whole-grain bread, top it with avocado, and add a fried or poached egg on top. This snack provides protein, healthy fats, and fibre, making it a well-rounded, filling option.
9. Protein Shake or Bars
When in a pinch, a quality protein shake or bar can be a quick, effective snack. Look for options with minimal sugar and high protein-to-sugar ratios. You can blend a scoop of protein powder with water or almond milk and add a spoonful of chia seeds for a nutritious snack on the go.
How To Increase Your Metabolism After Your 40s
10. Dehydrated Fruit and Veggies
If you crave something crunchy, consider dehydrating fruits and veggies for a chip-like experience without the additives. You can dehydrate apple slices sprinkled with cinnamon, or even make kale chips for a nutrient-rich, low-calorie snack.
Tips for Making Healthy Snacking Work
- Plan Ahead: Stock your pantry and fridge with your favourite healthy snacks to avoid impulse junk food.
- Pack Snacks: If you know you’ll be away from home, pack snacks so you won’t reach for less healthy options out of convenience.
- Stay Hydrated: Sometimes thirst can feel like hunger, so keep a water bottle nearby to avoid unnecessary snacking.
By replacing processed, sugary snacks with wholesome, nutritious options, you’ll build habits that support better energy, fewer cravings, and a healthier body. Over time, these small changes can have a big impact on your health, helping you and your family maintain a balanced diet without giving up the pleasure of snacking.
