Craving something delicious that won’t wreck your diet?
These clever snacks do more than satisfy your hunger — they help stabilize energy, support your mood, and fuel your body.
Dietitian Samantha Peterson shares her go-to favorites that she always keeps on hand.
Keeps your energy stable all day
Nutrient-dense snacks between meals help maintain steady blood sugar levels.
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This means fewer energy crashes and more consistent focus — especially when you include fiber, protein, and healthy fats in your choices.
Prevents overeating at meals
Snacking with intention can actually make your main meals more balanced. If you arrive overly hungry at lunch or dinner, you’re more likely to overeat.
A smart snack earlier in the day can take the edge off and help you eat more mindfully.
Provides nourishment when your appetite is low
Some days, eating a full meal feels overwhelming — whether due to stress, heat, or a busy schedule.
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Snacks become the perfect way to sneak in essential nutrients without the pressure of a big plate.
Supports mood and focus
Hunger doesn’t just hit your stomach — it affects your brain, too.
Snacks like nuts, yogurt, or fruit give your mind the fuel it needs to stay sharp and lift your mood naturally.
Dates with almond butter and dark chocolate
This sweet-salty combo is a fan favorite.
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Dates pack fiber, potassium, and magnesium. Almond butter adds healthy fats and a protein punch.
Topped with dark chocolate, it becomes an antioxidant-rich treat that’s both satisfying and energizing.
Salmon jerky with cheese and veggies
Packed with omega-3s, salmon jerky supports brain function and reduces inflammation.
Pair it with cheese for calcium and protein, and crunchy veggies like cucumber or carrots for fiber and hydration.
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Spice it up with chili lime seasoning or dip into hummus.
Plantain chips with hummus
Craving crunch? Plantain chips offer complex carbs and potassium, while hummus brings fiber, plant-based protein, and good fats to the table.
Opt for simple ingredient chips and try bold hummus flavors like beetroot or jalapeño.
Frozen fruits
Possibly the easiest snack ever: frozen fruit is delicious straight from the freezer. I
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t’s rich in antioxidants, fiber, and vitamin C. Go-to choices include grapes, mango, and raspberries. Sprinkle them on yogurt or smoothie bowls for extra texture.
Strawberry-watermelon-mozzarella salad
This refreshing combo is a summer staple. Sweet strawberries and watermelon hydrate and deliver antioxidants.
Mozzarella adds a protein boost, and fresh basil brings anti-inflammatory benefits. A splash of balsamic ties it all together.
Split your snacks into smaller portions
You don’t have to eat the whole snack combo in one go. Break it up throughout the day for portable energy boosts.
This makes snacking more manageable, helps avoid overeating, and keeps you tuned into your hunger signals.
This article is based on information from Real Simple.