The key is choosing snacks that are **satisfying** and don’t lead to a big sugar spike.
Snack swap ideas
- Chips → Roasted chickpeas or nuts (portion-controlled)
- Candy → Dark chocolate (small portion) + nuts
- Sweet yogurt → Plain yogurt + berries + cinnamon
- Soda/juice → Sparkling water with lemon/lime
- Crackers → Veg sticks + hummus
A simple snack formula
Try combining:
- Protein (eggs, yogurt, tuna, chicken, cheese)
- Fiber (veggies, berries, legumes)
- Healthy fat (nuts, avocado, olive oil)
Portion matters
Even “healthy” snacks can add up. Start with a small portion and see how you feel.
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