We love snacks. Waiting too long between eating times can lead to overeating, blood sugar swings, and low energy. Snacks help bridge the gap. We created some simple guidelines and listed some ideas to get you started.

Include in Snacks:

  • Protein

  • Carbs with fiber

  • Healthy fats

  • Bonus points for veggies!

Try to Choose:

  • Whole grains and whole-grain flours instead of white, refined flours

  • Less processed foods (i.e. foods that look more like their natural state)

  • Foods you actually enjoy (what a concept!)

Ideas for Snacks and Small Meals:

  • String cheese and a piece of fruit

  • Peanut or Almond butter on an apple, banana, or whole-grain crackers (we like original Triscuits because they only have three ingredients!)

  • Veggie sticks (carrot, celery, bell peppers, cucumber, jicama, sugar snap peas) with hummus

  • Small handful of unsalted nuts or seeds and a small handful of dried fruit (or go all out at the bulk bins in your grocery store and make your own trail mix with nuts, seeds, a small amount of dried fruit, a dash of dark chocolate chips, and coconut flakes- yum!)

  • Whole grain toast topped with turkey breast and avocado

  • A hard-boiled egg and some sliced fruit/veggies (apple, carrot, celery, peppers)

  • Crackers with hummus and cucumber slices

  • Cottage cheese with pineapple or pear chunks (canned in fruit juice if using canned)

  • Half of a peanut butter and banana sandwich on whole-grain bread

  • Whole grain toast topped with spinach and a poached egg (or hardboiled)

If you need to buy bars for easy on-the-go snacking, look for one with 3 – 5 grams of fiber, at least 8 grams of protein, less than 10 grams sugar, and less than 8 grams of fat (no more than 1 gram saturated).

For help finding good quality bread for epic avocado toast and sammies (sandwiches) check out our super quick video on the subject:


Want more ideas? Want to set a health eating goal? Head on over to the Expert Channel in your Brook app to get started.

Chat soon 💬


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