Balanced Snack Examples
When planning snacks to stabilize blood sugar and increase or maintain steady energy throughout the day, it’s important to keep in mind to always get a balance of a fiber-rich/complex carbohydrate and a protein. Some foods are balanced on their own as you will see below and can be eaten alone or with another source of protein or fiber-rich carbohydrate.
Below is a balanced snack option that already contains fiber-rich/complex carb and protein:
- ¼ cup of unsalted nuts
- ¼ cup of hummus (can enjoy with 1 cup of raw vegetables)
Choose one option from each of the categories below to create your own balanced snack:
Protein Options:
Pair one of these protein options with one of the fiber rich carb options below to create a balanced snack.
- Low fat string cheese
- Plain Greek yogurt
- 8oz milk or milk alternative (Lactaid and Soy milk are higher in protein)
- 1 oz of natural lunchmeat
- 2 Tbsp nut butter (peanut, almond, cashew, etc.)
- 1 hard boiled egg
- ½ cup of low sodium cottage cheese
- ¼ cup of unsalted nuts
- ¼ cup of hummus
Fiber-Rich Carb Options:
Pair one of these fiber rich carb options with a protein option above to create a balanced snack.
- High fiber crackers (look for >5gm/serving)
- ½ cup of berries
- 1 tortilla (6” diameter)
- ½ medium apple
- 1 pear
- 1 slice of sprouted grain bread
- 1 small peach
- 2 large celery stalks (approximately 12” in length)
- 1 cup of melon
- 1 plum
- 2 Tbsp dried blueberries
- ⅛ avocado
⚠️ Medical Disclaimer
The dietary information provided in this resource is for general educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Individual nutrition needs vary based on medical history, medications, allergies, and overall health status.
Before making any changes to your diet, trying new foods, modifying portion sizes, or following any nutrition recommendations, please consult your physician, registered dietitian, or other qualified healthcare provider. If you have diabetes, kidney disease, gastrointestinal conditions, food intolerances, or other chronic health concerns, discussing dietary changes with your healthcare team is especially important.