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, as well as some ideas to inspire you.

When to have a snack?

A snack can be taken 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, usually more than 5 hours, snacks can help prevent energy drops, irritability, or headaches.

They can also help you get through the time 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 interesting to satisfy it and thus calm our urges to either overeat or eat poorly.

Snacks can also be consumed before a workout to recharge energy and after a workout to promote recovery.

Why have a snack?

Having snacks can help maintain a more stable energy level throughout the day and meet the increased needs of active people.

Snacks also allow for optimal distribution of food intake throughout the day to meet energy and nutrient needs without overloading main meals.

They can also help complement 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 to choose for a balanced snack?

A balanced snack includes nutritious, fresh, and minimally or unprocessed foods.

In general, it consists of a source of carbohydrates combined with a source of protein.

Carbohydrates provide quick energy, while proteins contribute to the feeling of fullness and support it over a longer period (e.g., until the next meal). The presence of fiber also contributes to the satiety provided by a snack.

For carbohydrates, consider favoring fruits, vegetables, whole grains rich 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 fats, salt, and refined sugars.

Some examples of balanced snacks

Here is a table presenting 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 of a balanced snack that is easy to carry, think of energy balls made from dried fruit and nuts, like those from Fit-Fit. These energy balls have a short and simple ingredient list and contain no 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 good polyunsaturated fats (e.g., omega-3). Finally, dried fruit and nuts also contain fiber that contributes to satiety and can help regulate intestinal transit, reduce cholesterol, and better control blood sugar. And…. They are so good!!!!

If you tend to grab a sweet snack in the pantry in the evening, try to choose a snack offering a good source of carbohydrates in the afternoon. You will probably be less tempted to have some cookies or ice cream before going to bed!

Now that you know more about snacks, their usefulness, and how to compose them, it will be easier for you to integrate them into your daily routine if you feel the need.

Article written by:

Marie-Noël Marsan, written in 2022.