Sustain your energy and blood sugar levels.  The physical hunger we experience daily is triggered by your brain, blood sugar level, and hormones. Your body is letting you know what it needs, and eating will help you stay energized and keep your blood sugar level. If your meals are spaced out five hours or longer, it’s ok to reach for a snack that fuels your body with nutritious food. 

Increase your nutrient intake. U.S. government dietary surveys show Americans don’t get enough fiber, vitamin D, or calcium. A healthy snack can help you change that.

Prevent overeating. A well-timed snack can help you manage your appetite so you’re not ravenously hungry by your next mealtime. Otherwise, once you finally sit down to a meal, you might stuff yourself to the point of discomfort before you even realize it. It’s not just the extra calories from a snack that will help tide you over, but also nutrients like protein, fiber, and healthy fat, which move more slowly through your digestive system and help you feel satisfied longer.

Recover from movement. A good time for a snack is right when you leave the gym, trail, or court. Vigorous sessions of movement deplete your muscle’s stores of glycogen, the stored glucose your body uses for energy. You can replenish your body with a snack that includes protein, fiber, and healthy fats. (We’ve got snack ideas below!) 

Slow carbs: These carbs come from fresh or dried fruit (especially berries), whole grains, beans, nuts, peas, and vegetables. Slow carbs offer more vitamins, antioxidants, minerals, and fiber than fast carbs. When you choose slow carbs, you’re getting a 2-in-1 benefit. Not only are you eating nutrient-rich calories for energy, but many slow carbs contain fiber—which is what we want to include in a good snack. Here’s why: Fiber helps you feel full longer. Not only that, foods with fiber tend to take a little more time to chew, and eating slowly allows you to do so mindfully and recognize when you’re satisfied. Whole-grain foods such as oats, corn tortillas, and brown rice all give you some fiber, as do nuts, beans, pears, berries, avocados, and other fruits and vegetables. 

Fast carbs: Fast carbs move through your body quickly and can lead to sugar crashes. Examples of fast carbs include pretzels, candy, cookies, cheese puffs, or sweetened coffee drinks, and sodas. You can choose healthier alternatives to fast carbs, or you can combine them with more nutrient-rich foods. For example, you might choose whole-grain pretzels in place of regular pretzels, or you might pair regular pretzels with peanut butter and apple slices for a snack.