Hey BA!

One of the most common issues I see preventing people from achieving their health goals is snacking. Either they use snacks as meal replacements, preventing them from getting all the nutrients they need, or they mindlessly snack on what is convenient, not necessarily beneficial. Just like meal planning, snacking should be intentional. I like to look at snacks as a way to fill in any nutrient gaps between meals. Whether you need more protein, minerals, or (fill in the blank) that day, snacks can act as a supplement. It’s important to tailor your daily snacks based on your meals and activity level.

Here’s what I always keep stocked in order to stay focused and strong throughout the day:

Epic Bar

Why: I’m obsessed with this company! They have their own farm out in Texas where the animals are free to roam. They have high quality meat and very limited ingredients. My favorite flavors are venison and chicken, apple, egg yolk. Both come in at 13g of protein per bar. Venison has only 1g carbs and the chicken, apple, egg yolk has 5g carbs.

When: These high protein, low carb bars are great for when you need that additional protein boost but don’t want something sweet. I always take them with me when I’m hiking or snowboarding. Just because of personal flavor preference, I like venison in the afternoons and the chicken, apple, egg yolk in the mornings.

Vital Protein Brownie Sea Salt Collagen Bar

Why: While there are a couple different flavors, the brownie is my favorite for obvious reasons. It’s delicious. Not to mention it’s free of gluten, dairy, and artificial sugars. My favorite part of this bar is that 8g of the total 13g of protein it contains is from collagen. Collagen is amazing for hair, nails, skin, and joints. As we age we naturally produce less, so I always try to consume additional collagen where I can. This bar also has 11g of fiber, which is great for gut health.

When: This high protein, high carb bar is great for pre or post-workouts. I’m actually eating it post-workout right now while typing! It’s also a great afternoon sweet pick me up if you’ve got a lot to do, dinner is far off, and you need an energy boost.

Raw Cut Up Veggies and Nut Butter

Why: Everyone can use more vegetables in their day. I always like to pair raw veggies with a fat source in order to make the fat-soluble vitamins contained in the veggies more bioavailable. For example, carrots contain beta-carotene which is a precursor to vitamin A (a fat-soluble vitamin). Eating carrots with a fat helps the conversion of beta-carotene to vitamin A in the body. I love nut butters, but you could also choose other fat sources like avocado or nut and seed mixes. My favorite nut butter to eat with veggies is raw walnut butter, which is high in omega-3.

When: This is the best snack for those times when you are in a mindless snacking mood. Keep fresh veggies pre-cut in your fridge so they are easy to grab. Making them convenient is key! They are also a great snack if/when your meals are limited in vegetables. While I stand by the three color rule for every meal, sometimes it’s just not feasible. That’s when using this as a snack can fill in the gap to make sure you are receiving all the nutrients you need that day.

So, a few key takeaways:

Be intentional about snacking.
Use them as meal supplements, not replacements.
Snacks should be nutrient-dense.
Vary snacks based on meals and activity level in order to fill nutrient gaps.
Keep your kitchen and/or gym bag stocked with your go-to items.

I’m always on the hunt for new brands and snack ideas, so I’d love to hear what your go-to snacks are to keep you fueled!

Healthy Snacking