Written by Sarah Hester, MS, RD

What makes the perfect snack? A perfect snack is one that hits in flavor and satisfaction. The science behind building a snack or meal that is satisfying is to combine the macronutrients protein, fiber and fat. It’s not as hard as it sounds, trust me! Knowing just the basics of what foods provide what major nutrients will help you avoid counting, tracking and restriction. 

Protein 

This nutrient helps muscles to function and keeps you full for longer. Examples of foods that are a good source of protein: 

• Meats  

• Eggs

• Dairy (milk, yogurt cheese) 

• Fish

• Nuts & seeds 

• Beans

Fiber 

Fiber is found in plant foods and it helps to slow down digestion and keep you regular, AKA it makes everything operate correctly in the digestive department. Foods that provide fiber: 

• Fruits & veggies (fresh, frozen or canned)

• Grains (bread, rice, quinoa, oatmeal, cereal, pasta) 

• Seeds & nuts 

• Beans 

Fats

 Fats, especially healthy fats, are not a bad thing! The role of fat is to help us feel satisfied and tide us over to our next meal. Lucky for us you can find fats in a lot of foods that are high in protein (peep the above list). Foods that provide fat: 

• Meats

• Eggs

• Dairy (milk, yogurt cheese) 

• Fish

• Nuts & seeds 

• Avocados 

• Olives 

• Oils 
  

So, what are some beach snacks that combine these three players? 

• Sandwiches (Peanut Butter & Jelly,  Ham & Cheese, Chicken Salad, Tuna Salad, etc.)

• Apple Slices + Trail Mix

• Cheese + Crackers 

• Yogurt + Granola 

• Cucumbers + Hummus 

• Pasta Salad with Veggies & Cheese 

• Boiled Eggs + Sugar Snap Peas 

• Caprese Salad

• Almonds + Orange

• Fruit Cup + Crackers with Nut Butter 

• Oatmeal Cookies + Fruit 

• Chips + Guacamole 

• Fruit Salad + Cheese