Think you’re getting all the protein you need in a day? You might be overlooking one crucial “meal.” It’s not breakfast, lunch, or dinner, or even brunch. It’s the almighty snack.
There’s a lot of debate around snacking, and how we should balance our meals. But a lot of the concern around snacking actually stems from what you’re snacking on, and how you snack. In actuality, snacking can be a crucial component of getting the optimal amount of nutrients your body requires in a day.
Eating by the numbers
What each human eats in a day and when they eat it is different person to person, but our nutrient breakdown should ideally look something like this:
Carbohydrates: 45–65% of our total calories in a day should be made up of healthy whole grains, fruits, vegetables and legumes.
Protein: 10–35% of our total calories should be made up of proteins like dairy, tofu, beans, eggs, lean meats, fish and plant-based proteins.
Fats: 20–35% of our total calories should be prioritized with healthy fats like nuts, seeds, avocados and olive oil.
Each of these food groups delivers essential nutrients to our bodies, and striking the right balance is key to having everything work beautifully and in tandem. Skipping a meal leaves us at a major deficit, and increases the likelihood of us overeating, making poor food choices, and suffering other consequences of poor nutrition (like exhaustion, mood swings and headaches).
A typical breakdown of meals in a day includes breakfast, lunch and dinner, with a snack between each. Following that structure, calories and food groups might look a little something like this:
Breakfast (20–25% of daily calories)
- Focus: High-fiber carbs and protein
- Example: Whole-grain toast with avocado and a poached egg and a side of fruit.
Morning Snack (5–10% of daily calories)
- Focus: Light protein and fiber
- Example: A handful of nuts or Greek yogurt with a sprinkle of granola.
Lunch (30–35% of daily calories)
- Focus: Balance of carbs, protein and healthy fats
- Example: Grilled chicken salad with mixed greens, quinoa and olive oil vinaigrette.
Afternoon Snack (5–10% of daily calories)
- Focus: Energy boost with protein or healthy fat
- Example: Veggie sticks with hummus or a hard-boiled egg with some whole-grain crackers.
Dinner (25–30% of daily calories)
- Focus: Lean protein and veggies and moderate carbs
- Example: Baked salmon with roasted sweet potatoes and steamed broccoli.
Optional Evening Snack (5% of daily calories)
- Focus: Light and calming
- Example: Herbal tea with a small square of dark chocolate or a few slices of apple with peanut butter.
Did you happen to notice the one food group that made it into nearly every meal and snack? Protein! The protein recommended in snacks can make up to 25% of our daily recommended intake. That’s a lot!
Think of protein like the MVP when it comes to nourishing our bodies. Protein helps stabilize blood sugar, keeps us satiated and for longer, helps us to build and repair tissue in our body, protects muscle mass, supports a healthy, active metabolism, and acts as a building block for many hormones and enzymes that regulate body functions, like digestion, immune response and mood. Talk about the ultimate body builder!
It’s no wonder protein is an essential component of our meals. And when it comes to snacking, it’s just as crucial.
Snack your way to good health
The term “snacking” may have a bad reputation, but it’s actually an important tool to keep our bodies energized and on point throughout the day.
Having a mindful snack between our meals helps us to:
- Maintain our energy: Eating small, healthy snacks between meals can help maintain your blood sugar levels and prevent energy crashes.
- Avoid overeating at meals: If you snack wisely, it can prevent you from getting too hungry and overeating during your next meal. Control appetite and curb cravings.
- Boost our daily nutrient intake: Snacking on nutrient-dense foods like fruits, veggies, nuts or yogurt can help you meet your daily nutritional needs.
- Choose whole foods: Snack on fresh produce, satiating whole grains, lean protein, and healthy fats. Like the meals we create, snacks should contain a variety of food groups to fuel our body.
- Set a healthy limit: A little bit of protein goes a long way, so start small. A handful of nuts or a small bowl of yogurt with granola and fruit is perfect. When it starts to look like a dinner plate, or you’re reaching for seconds and thirds, set a limit.
- Listen to your body: While snacking is a healthy tool to fuel and energize your body, it’s not always essential. If you’re not hungry (thanks to a filling meal earlier in the day) skip it. Snacking takes a turn for the worse when it becomes mindless. You can avoid this by first checking in with your hunger, and next, setting a clearly defined portion for your snack. Pour chips in a bowl, and then put that bag away!
We’ve got your snack
If you’re looking for inspiration for appetizing and healthy snacks, here’s a few easy ones to whip up, that’ll leave you feeling satiated and energized:
- Apple slices with almond butter
- Protein Tortilla Chips with guacamole
- Greek yogurt with a drizzle of honey and berries
- Energy bites and veggie sticks
- Protein bar with fruit
- Hard-boiled egg with whole-grain crackers
