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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

This resource is provided for educational and informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. The information presented is general in nature and may not apply to every individual or health situation.

Individuals should consult their physician or other qualified healthcare professional for personalized medical advice, diagnosis, or treatment recommendations related to their specific health conditions and should not begin any new exercise program or change their diet or medications without consulting their healthcare professional.

Call 911 if you are experiencing a medical emergency.