The snack is a food break taken between main meals. Snacking is not mandatory or essential, but it can be very useful in different situations. To better understand the art of snacking, let's look together at when and why it can be beneficial to have a snack, how to compose a balanced snack, and some ideas to inspire you.   

When should you have a snack?

A snack can be eaten in the morning between breakfast and lunch, in the afternoon between lunch and dinner, and in the evening after dinner. When there is a long period of time between meals, generally more than 5 hours, snacks can help prevent energy dips, irritability, or headaches.

They can also help keep you going between meals and avoid excessive hunger at the next meal, which can sometimes lead to overeating or less healthy food choices. So, when you have a craving, it can be useful to satisfy it and thus calm our urges to either overeat or eat poorly.

Snacks can also be consumed before a workout to boost your energy and after a workout to promote the pickup.

Why have a snack?

Snacking can help maintain a more stable energy level throughout the day and meet the increased needs of active individuals.

Snacks also help distribute food intake optimally throughout the day to meet energy and nutrient needs without overloading main meals.

They can also help round out meals and meet daily needs for fruits, vegetables, or dairy products and/or substitutes, which are sometimes absent or underrepresented during main meals. 

Which foods should you choose for a balanced snack?

A balanced snack includes nutritious, fresh foods that are minimally processed or unprocessed.

Generally, it consists of a source of carbohydrates combined with a source of proteins.

Carbohydrates provide energy quickly, while proteins contribute to the feeling of fullness and help sustain it over a longer period of time (e.g. : up to the next meal). The presence of fiber also contributes to the feeling of fullness provided by a snack.

For carbohydrates, try to prioritize fruits, vegetables, and whole grains that are high in fiber, and for proteins, favor low-fat dairy products and lean or plant-based proteins (e.g. : nuts, seeds, legumes). Finally, it is also preferable to limit the consumption of foods high in saturated fat, salt and refined sugars.

Some examples of balanced snacks

Here is a table that presents some ideas for balanced snacks combining a source of carbohydrates and a source of protein. Then, feel free to make new combinations according to your preferences and needs.

For an original idea for a balanced, easy-to-carry snack, consider energy balls made from dried fruit and nuts, such as the Fit-Fit ones. These energy balls have a short, simple ingredient list, and are free of added sugar. They combine a source of carbohydrates in the form of dried fruit (e.g. : dates, figs) and a source of protein in the form of nuts or seeds (e.g. : hazelnuts, walnuts, chia seeds), which also provide healthy polyunsaturated fats (e.g. : omega-3s). Finally, the dried fruit and nuts also contain fiber that contributes to satiety and can help regulate bowel transit, lower cholesterol, and better control blood sugar. And…. They are so good!!!!

If you're the kind of person who goes to the pantry at night for a sweet snack, try choosing a snack that gives you a good source of carbohydrates in the afternoon.  You'll probably be less likely to want to grab some cookies or ice cream before going to bed!

Now that you know more about snacks, their purpose and how to put them together, it will be easier for you to incorporate them into your daily routine if you feel the need.

Article written by:

Marie-Noël Marsan, Nutritionist