Snack Smarter, Not Harder: Tips for a Healthier, More Satisfying Snack Time

Category: CORE, DCH, Foundation, Glory, Sleep Lab, Obstetrics & Maternity Services, Acute Care Unit
Posted On: Mar 19, 2025

Snacking often gets a bad reputation, but when done right, it can be a powerful tool for maintaining steady energy levels, preventing overeating, and supporting overall well-being. Paige Schaefer, MS, RDN, LD, Clinical Registered Dietitian at Daviess Community Hospital (DCH), explains how pairing protein with carbohydrates and making thoughtful snack choices can help you feel fuller, longer—without sacrificing taste.

Why Pairing Protein and Carbs Is Key

“Pairing protein with carbohydrates helps stabilize blood sugar levels, preventing energy crashes and keeping you fuller for longer,” says Schaefer. “Carbs provide a quick boost of energy, while protein slows digestion and helps prevent overeating later in the day.”

If you are looking for balanced and satisfying snack ideas, consider these simple protein-carb combinations:

Apple and peanut butter
Whole grain crackers and cheese
Greek yogurt with granola or fruit
Hummus with veggies or whole wheat pita
Hard-boiled eggs and whole grain toast
Cottage cheese with fruit
Oatmeal topped with nuts or nut butter

On-the-Go Snack Ideas

Busy schedules often lead to grabbing the quickest option available—even if it is not the healthiest. With a little preparation, you can avoid vending machine temptations. Some portable, nutrient-dense snacks include:

Protein bars with minimal added sugar
Trail mix (nuts plus dried fruit)
String cheese with whole grain crackers
Hard-boiled eggs and a small piece of fruit
Roasted chickpeas or edamame
Tuna packets with whole wheat crackers
Pre-portioned yogurt cups and granola

Planning Ahead to Avoid Unhealthy Snacking

One of the best strategies for smart snacking is planning in advance. When healthier items are within reach, it becomes easier to make good choices. Schaefer suggests:

Pre-portioning snacks instead of eating from large packages
Keeping healthier items, such as fruit or nuts, easily accessible
Making protein-carb pairings in advance for a quick grab-and-go solution
Avoiding grocery shopping while hungry to prevent impulse junk food purchases

Common Misconceptions About Snacking and Weight Management

Misunderstandings about snacking can lead to poor eating habits. Schaefer addresses a few widespread myths:

“Snacking leads to weight gain.” Snacking can help prevent overeating at mealtimes if planned properly.
“Low-fat snacks are always healthier.” Many low-fat products add extra sugar to compensate for flavor.
“You should avoid snacking to lose weight.” Skipping snacks can result in extreme hunger, often leading to binge eating later.

Optimal Times for Snacking

Timing can play a significant role in how effective your snacking strategy is. Schaefer recommends small, nutrient-dense snacks during energy slumps or before and after workouts:

Mid-morning to prevent dips in energy before lunch
Mid-afternoon to avoid the 3 PM slump
Pre-workout to fuel your exercise routine
Post-workout to aid muscle recovery
Before bed (if needed) to prevent overnight hunger that might disrupt sleep

Snacking Without Deprivation

Feeling deprived can derail even the most committed eating plan. Schaefer emphasizes a balanced approach that satisfies cravings while keeping health in mind:

Choose nutrient-dense snacks with fiber, protein, and healthy fats
Combine indulgences (like dark chocolate) with healthier options (like nuts)
Slow down and enjoy each bite without distractions to feel more satisfied
Drink water first; thirst is frequently mistaken for hunger
Make mindful swaps, such as air-popped popcorn instead of chips, or fruit in place of candy

More Nutrition Tips!

This is part of a series of expert articles from DCH’s Registered Dietitian, Paige Schaefer, MS, RDN, LD, during National Nutrition Month. Other topics will include:

For more expert guidance on healthy eating, call (812) 254-2760 or visit o ur Diabetes & Nutrition Services page.