In other articles, we've discussed creating balanced meals, but what about creating balanced snacks? Yes, snacks can (and should) be balanced too! A balanced snack is one that consists of a protein source and a fiber source. Protein and fiber help the body stabilize blood sugars (which is important if you are diabetic or not). They also help supply the body with a steady state of energy and promote satiety (e.g. feeling of fullness).
Examples of balanced snacks include:
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Low-fat cheese and whole wheat crackers
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8oz glass of milk (choose Lactaid or Soy if lactose intolerant) with ½ cup berries
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¼ cup hummus and 2 stalks of celery
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¼ cup unsalted nuts with 1 pear
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Plain Greek yogurt with 2 Tbsp. dried blueberries
Here are tips to keep in mind when creating your own balanced snack:
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Pick your protein: choose animal (chicken, turkey, eggs), plant-based (nuts, beans, seeds) , or dairy (milk, cheese, yogurt).
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Pick your fiber: choose non-starchy vegetables and fruits/grain sources with a low glycemic index. This means the sugar in these foods takes longer to impact your blood sugar levels, which is especially important if you have to watch your levels, but also for other reasons like weight management and energy as mentioned earlier. Fruits with a lower glycemic index include blueberries, strawberries, pears, and apples. Grain sources include whole wheat/whole grain foods like quinoa, bulgar, barley, and high-fiber cereals/crackers/bread with > 5 grams of fiber per serving.
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Pay attention to the portion. Having 2 to 3 servings of even a low-glycemic food can add up.