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Ask the RD: How to Create a Balanced Snack

You’ve got questions, and we’ve got answers! Our team of GenoPalate Registered Dietitians often receives similar questions from clients participating in one-on-one consultations. And to help break down barriers in the nutrition space, we’re shedding light on common misconceptions.


Q: I always get hungry between meals, but I have heard that I should avoid snacking. Is it really best to avoid snacking?


A: When it comes to snacking, it can often get confusing since you’ve probably heard snacking is “bad” or to avoid it at all costs.  


Fortunately, snacking can be a healthy addition to your day, especially when balanced and done intentionally! It can make it easier to get various nutrients throughout the day and prevent you from getting so hungry to the point that you overeat at mealtime. 


It is essential to prepare healthy snacks ahead of time so you are set up for success when hunger hits. If you have a quick bite that’s prepared and ready to eat, it’ll help you avoid snacking on pre-packaged, processed foods. 


Keep in mind that a snack is meant to fuel you rather than drain your energy, so the foods you choose are important. Snacks can help stabilize your blood sugars and keep you from crashing or feeling sluggish between meals. 


When planning ahead, prepare snacks that have a balance of macronutrients (carbs, fats, and protein). This means combining your carbohydrate source with either a protein or fat source. 


Here are some great examples of balanced snacks to have on hand:



  • Plain Greek yogurt with berries
  • Banana with your favorite nut butter
  • Veggies such as red peppers and cucumber with guacamole
  • Whole grain crackers with hummus
  • Air-popped popcorn and trail mix
  • Whole grain toast with cottage cheese or nut butter
  • Hard-boiled egg with a piece of fruit 
  • Cheese stick and apple slices



Smart snacking is a healthy way to curb hunger between meals and help you achieve your health goals. Ditching a bag of chips and a cookie and substituting them with healthier, whole foods can make a large difference in your day-to-day energy and if you’re trying to lose or maintain weight.


If you’re looking for actionable and sustainable solutions to reach your health goals, personalized nutrition and habit changes are key. Learn about our DNA-based personalized nutrition analysis and online nutrition programs led by registered dietitians. 


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