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Ideally, you want to choose a combination of whole foods to check off each nutrient.
Yes, a protein bar might have all macronutrients. But prepackaged snacks often contain added sugars, sodium and saturated or trans fats that most of us do not need. Think of energy bars as your backup plan — but if you must keep some on hand, look for those that are have at least 10 grams of protein and two grams of fiber and are made with real food ingredients.
For fruit, alternate between apples, oranges, pears, plums, grapes, frozen or fresh berries, mango, pineapple, melon, and more. You can also have dried fruit such as raisins and dried cranberries and apricots. Just keep in mind that dried fruit is more calorie-dense, so a portion will be smaller than with fresh fruit. Look for dried fruit that has no added sugar.
You can also add a starch to your snack if you need something more substantial. Keep the fiber high by opting for whole-grain options or crackers made from seeds, beans or lentils.
For the protein source in your snack, choose a handful of nuts or seeds, natural nut butter, roasted chickpeas, edamame, Greek or Icelandic yogurt, or some pre-portioned cheese. These foods naturally contain fats, and the plant-based options contain some fiber so you will be satisfied longer.
You may be tempted to hit the smoothie bar for a quick snack, but you should know that liquids are less satisfying than solid foods. As a result, you may end up hungrier later. Also check out the nutrition information on your smoothie to make sure it is really a snack rather than a meal in a glass. These snacks are often loaded with extra sugars and calories.
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