by HCSG Contributor

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Stay Satisfied with Nutritious Snacks

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Snacks are a great way to keep hunger in check between meals. While diet culture often encourages eating less, our bodies benefit from intuitive eating, also known as eating when we’re hungry. Incorporating snacks throughout the day can improve focus and productivity, sustain stable energy levels and fuel source, maintain consistent blood sugar levels, and increase overall nutrient intake.

Check out these macronutrient tips for building nutritious snacks that keep you full and satisfied.

Tip: Try incorporating two or three of these into one snack for added benefits.

Protein

Protein keeps us fuller for longer because it digests more slowly than carbohydrates. It decreases the hunger hormone, ghrelin, and increases peptide YY, a hormone associated with fullness. Sources of protein include eggs, meat, poultry, seafood, dairy, nuts, seeds, and legumes.

Carbohydrates

Carbohydrates come in both simple and complex forms. Simple carbs, such as table sugar, corn syrup, and fruit, digest more quickly and provide high energy, especially for the brain. Complex carbs, which include fiber and starch, break down more slowly and provide more sustained energy.–

Fiber

Fiber is a type of complex carbohydrate that digests slowly, supporting blood sugar levels. You can find fiber in whole grains, nuts, seeds, fruits, vegetables, and legumes.

Fats

Fats are the last micronutrient to leave the digestive tract, as they take longer to digest and are more calorie-dense than protein and carbohydrates. Sources high in healthy fats include olives, nuts, seeds, avocados, and coconut.

Check out these 5 simple snack combinations to try —

Greek yogurt parfaits topped with your choice of fruit and granola.
Charcuterie board with your favorite deli meat, cheeses, and whole-grain crackers.
Bananas or apples paired with peanut or nut butter.
Cottage cheese bowl topped with fruits or vegetables.
Whole-grain toast topped with an avocado and egg.

At the end of the day, nutrition is all about balance. While it is important to nourish your body with the right nutrients, it is just as important to enjoy what you eat. If that means adding a candy bar to a veggie plate, enjoy!

Maddie Simmons, MS, RD, LD | maddie.simmons@hcsgcorp.com

“Working as an HCSG Registered Dietitian is rewarding because of the amazing clinical and dietary teams I have the privilege of working with. Improving residents’ quality of life, sharing meaningful conversations, and seeing their smiles is what makes my job so amazing and something I look forward to every day.”

Maddie Simmons, MS, RD, LD, is a Lead Registered Dietitian for Healthcare Services Group in Kentucky. She developed a deep appreciation for the science of nutrition through healing her own relationship with food and discovering how food fuels both the body and mind. She embraces the practices of food freedom and intuitive eating and is passionate about improving residents’ quality of life through individualized nutrition care. She holds a Master of Science in Nutrition and Health Promotion from Simmons University and a Bachelor of Science in Nutrition and Dietetics from Eastern Kentucky University.

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