Healthy Snacking

by tinareale on March 27, 2012

Who out there loves snacks????


I am a huge fan of snacking. Good reasons abound to support my love:

  • Snacking helps control blood sugar levels over the course of the day.
  • Snacking can prevent over-eating at main meals, since you don’t start the meal famished.
  • Snacking provides a boost of energy during those mid-morning or mid-afternoon slumps.
  • Snacking fits in perfectly with pre- and post-workout nutrition.
  • Snacking can give you the opportunity to include even more valuable nutrition in your healthy diet.

As much as I love snacking, it can be a pitfall for mindless munching or opting for easy-to-grab items that aren’t necessarily the healthiest options around. So, I try to keep a few things in mind for my snacking habits.

Shoot for 200-400 calories. In general my snacks stay in the 200-300 calorie range. It provides enough sustenance to get me through to my next meal, without filling me up too much. Following a workout, I try to intake a slightly higher amount. Other times, when I need just a little something to last me, I will grab just a piece of fruit or something for around 100 calories.

Get something filling. Have some produce to fill up on fiber. Add some healthy fats, like those in nuts, for a little extra satiety. Include some protein, like in Greek yogurt, for longer staying power. In other words, don’t just grab a bag of empty calories like chips or cookies and expect it to work out too well as a healthy snack option.

Drink some water. Thirst can mask itself as hunger, so hydrate well to help give your body what it needs and inhibit cravings. I always aim to guzzle a bottle of water with my snacks. I also love having a cup of tea. It’s like a nice little treat.

Pay attention to your genuine hunger signs. For the longest time, I ate by a schedule. I didn’t even realize if I was hungry or not. I just ate. Breakfast. Snack. Lunch. Snack. Dinner. Snack. After some time, I realized that my oatmeal breakfasts often hold me over between breakfast and lunch. I was eating purely out of habit. Now, before snacking, I do my best to gauge my hunger level and decide if I really need something before my next meal.

Choose lighter options. Just as the quality of the foods you have for breakfast, lunch, and dinner matter – the quality of your snacks matter too. 100 calorie packs may be tempting, but who needs all that stuff?

I love having smoothies, bars, veggie plates with hummus, fruit and nuts, and the like for my snacks. My all time favorite, though? I’m sure you saw this combo coming…


I shall forever love the combination of Chobani Greek Yogurt and Love Grown Granola. They really are a match made in heaven.

Why Chobani rocks:

  • 14-18 grams of protein in every cup
  • ideal balance of protein and carbohydrates for a great post-workout snack
  • the thick, creamy texture is so much more filling than regular yogurt
  • amazing, amazing, amazing flavors and TONS of them

I am in love with the new Blood Orange and Apple Cinnamon flavors. Oh so good!

Why Love Grown rocks:

  • simple ingredients
  • very satisfying snack with healthy fats included in the nuts in the granola
  • gluten-free (awesome for some of you!)
  • a very versatile snack you can eat straight from the bag, bake with, or use as a Chobani topper of course


Plus, the people behind these companies are so amazing! I feel blessed to have met them in person. They’re doing good things in this world. Caring about the health of others and hoping to spread the love and a healthier lifestyle everywhere they go. Love these people and brands!

at the CHOmobile for the Georgia Marathon Expo

Okay. I may have gotten a bit carried away, but I can’t help myself.

I love snacks.

I love wonderful people.

I love wonderful people who make wonderful snacks.

Yep. Chobani + Love Grown = Perfection.

Your Turn…

What is your favorite snack?


A huge THANK YOU to Love Grown and Chobani for contributing prizes for this week’s Best Body Bootcamp! This week’s luck winner will receive a case of Chobani Greek yogurt and all 5 flavors of Love Grown granola. Be sure to show some of the best brands out there some love!

Love Grown: On FACEBOOK and On TWITTER

Best Body Bootcamp Week 3 Winner: Congrats to Laura S., Arlene H., and Madeline G. for winning the 3 pack boxes of Attune Foods cereal! I will email you shortly so you can claim your prize!


1 Tara Burner March 27, 2012 at 6:34 am

Would you believe i’ve never had Chobani Or Love Grown :(
one of these days….
my fav snack is usually whatever fruits on hand or popcorn lol

2 Khushboo March 27, 2012 at 6:43 am

Make that 2 of us :)

3 Lauren March 27, 2012 at 6:40 am

My favorite snack lately has been cottage cheese mixed with plain chobani, a bit of stevia and cinnamon. It really tastes like cheesecake and is the perfect nighttime dessert. :)

4 Khushboo March 27, 2012 at 6:42 am

Here here for your love for snacks :) ! I used to think 3 meals a day was the best approach but I know that 3 meals + 2 snacks works well for me both mentally and physically! It’s a savior in overeating, especially as I know I’ll be eating a few hours later so there’s no need to stuff myself! Favorite snack is currently Greek yogurt and fruit with almonds! Another great one is a pancake..I make it smaller than I would have for breakfast and top it with some peanut butter. Between the oats, egg whites and peanut butter, it contains a great balance of wholegrain carbs, protein and healthy fats :) …plus it’s a yum alternative to a slice of cake during tea time!

5 tinareale March 27, 2012 at 12:49 pm

That sounds like a great idea and balanced snack!

6 Jamie @ Don't Forget the Cinnamon March 27, 2012 at 6:46 am

I am a big fan of banana and pb! Or baby cups of granola with milk and fruit!

7 Deborah (Schmiet) March 27, 2012 at 6:49 am

I wonder if you can get Chobani in Oz… I must check it out!


8 tinareale March 27, 2012 at 12:50 pm

I want to say that they aren’t available there yet. Hopefully you get the chance to try some one day. :)

9 Courtney @ Sweet Tooth, Sweet Life March 27, 2012 at 7:18 am

My two favorite snacks – a harmonious combination. YUM! :)

10 Lindsay @ In Sweetness and In Health March 27, 2012 at 7:20 am

Those are two of my fav snacks too!! And I love how the new blood orange flavor sort of tastes like orange jello :D .

11 Maryea @ Happy Healthy Mama March 27, 2012 at 7:31 am

My favorite snack is definitely a fruit+nut butter combo, like apples and peanut butter. So good!

12 Melissa K March 27, 2012 at 7:45 am

Your favorite snack looks a lot like part of my lunch today–Apple Cinnamon Chobani and a packet of Love Grown original granola…delicious!

13 Lee March 27, 2012 at 7:57 am

I like yogurt or pb with an apple or banana.

14 Alyssa @ fit and fun in third March 27, 2012 at 8:01 am

I love snacks! My favorites are either pistachios or green protein smoothies…. Keeps me full for hours!

15 Heather (Where's the Beach) March 27, 2012 at 8:08 am

Great tips. I’m a snack fan too ;-) I love Love Grown granola for it’s simplicity but amazing tastes (and the company background). Also a big fan of Greek yogurt for the protein – but I typically just go with a plain one that I “spice” up myself

16 Amy Lauren March 27, 2012 at 8:12 am

I ate some granola last night and I love some Greek yogurt! I got the Stonyfield Oikos at the store and can’t wait to try it, but I *love* Chobani apple cinnamon. It makes a great protein filled snack and has calcium which is great for women.

I hope all is well with you and your foot! Thinking of you!

17 Lori Lynn March 27, 2012 at 8:24 am

I’ve been eating a lot of pears and peanut butter. I’ll microwave the pears with just a little bit of pb and add some cinnamon. So good!

18 tinareale March 27, 2012 at 12:50 pm

Oh, that sounds good!

19 Tiff @ Love Sweat and Beers March 27, 2012 at 8:38 am

Flavored Cho with Love Grown would be a wee bit high cal/carb for me, but I’m not training for a marathon like some people I know. ;) Actually, I still can’t run yet from my half, but I’m working on it!

20 tinareale March 27, 2012 at 12:51 pm

Yep. Gotta have my carbs! :) Although 300 calories doesn’t seem too much for a snack, in my opinion.

21 Brittany (Healthy Slice of Life) March 27, 2012 at 8:43 am

LOVE Chobani and LOVE Grown… perfect combo of creamy and crunchy <3

22 Meredith @ DareYouTo March 27, 2012 at 9:08 am

Yes, what a match made in heaven! Great tips for snacking.

My favorite snacks include… nuts and dried fruit, yogurt and blueberries, andddd apples :)

23 Katie @ Peace Love & Oats March 27, 2012 at 9:14 am

my new favorite snack at school is an apple and string cheese, that string cheese really helps to hold me over until my late lunch!

24 cheryl March 27, 2012 at 9:18 am

if you are what you eat, i may be cereal…it’s def a top snack. i love plain ole fiber one twigs but also throw in kix or apple jacks for a bit more “treat” feeling

25 tinareale March 27, 2012 at 12:51 pm

Oh, yes! Cereal is another fave of mine too.

26 Jess March 27, 2012 at 9:28 am

I am a huge fan of protein/ complex carbs as a snack. Like an apple and string cheese, or an apple with peanut butter, or cottage cheese with fresh fruit, or chobani (whee chobani!) with chia, or a bowl of fiber one with strawberries and milk (latest obsession). Snacks so good :)

27 Cheryl @ Happy is the new healthy March 27, 2012 at 9:33 am

Mmmm, now I’m craving some crunchy granola! Bigger snacks are where it’s at! Thank you for posting this. I am sick of reading about 100 calorie snacks being the bomb. I’m hungry in about 10 minutes that way. :)

28 Heather March 27, 2012 at 9:38 am

I heart chobani! I love strawberry banana!

29 tinareale March 27, 2012 at 12:53 pm

Meant to say that I had already stalked your blog before you posted your links. It helps that I know I’ll still be rocking races soon enough like you too.

30 Yellow Haired Girl March 27, 2012 at 9:49 am

I’ve never had Chobani – I can’t find it in Canada :( but I eat another brand every single day. Like, at least twice a day. I feel like I buy 17 gallons of the stuff every week!

31 Cat @ Breakfast to Bed March 27, 2012 at 10:09 am

cho for the win!

32 Ashley @ My Food 'N' Fitness Diaries March 27, 2012 at 10:24 am

i love snacking too! i would much rather have 3 smaller meals just so i can eat a bunch of snacks throughout the day. :) i usually have a mid morning snack, mid afternoon snack, and evening snack. some of my favorites are also greek yogurt + granola and/or fruit, fruit + nut butter, clif/luna/lara bars, cereal & milk… the list goes on!

33 Haley March 27, 2012 at 10:24 am

I love cucumbers…I will do cucumbers with anything!

34 tinareale March 27, 2012 at 12:54 pm

I had cucumbers with hummus as part of my lunch today. Yum!

35 Carolyn March 27, 2012 at 10:27 am

Hmmm… I am not a fan of yogurt. I seriously wish I was but there is something about the texture that I just can’t get over. My favorite snacks right now are cheese, gnu bars, apples, oranges and popcorn.

36 Sue March 27, 2012 at 10:47 am

I love love love apple cinnamon Chobani! I usually eat Bear Naked granola but now I want to try Love Grown. Sounds delicious!

37 Lauren @ Oatmeal after Spinning March 27, 2012 at 11:19 am

Great tips, Tina!! I’m definitely a snacker- but a PLANNED snacker. If I don’t plan my snacks out, I’ll just grab whatever I see. I always have a mid-morning snack (usually hummus and celery) and then a bigger snack after my afternoon workout (usually a big smoothie and some nuts). 100 calorie packs would NEVER satisfy my snack cravings! Unless it was a 100 calorie pack of almonds along with a piece of fruit or yogurt!
I’ve yet to try Love Grown, but I’m sure I’ll get my fix at Blend. :)

38 Megan @ Fiterature March 27, 2012 at 11:21 am

Thanks for the reminders to keep the snacks 200-400 calories!

I love air popped popcorn, because you can eat a TON and stay within calories – so yummy!

39 tinareale March 27, 2012 at 12:55 pm

Forgot about that one. Used to be one of my fave snacks with some string cheese. :)

40 jobo March 27, 2012 at 11:24 am

I love your tips – especially on not eating on a schedule. That’s been huge for me. I used to do that too and now, I just eat when I am hungry, genuinely hungry, and not just because it’s a meal or snack time. And I drink water first to test whether I am hungry. I LOVE the Chobani and granola combo (need to try LoveGrown!)…lately been LOVING plain chobani with fruit add-ins and a couple of chocolate chips! SO GOOD! (and a little dab of peanut butter swirled in! YUM)

41 Katie @ Pop Culture Cuisine March 27, 2012 at 11:33 am

lately it has been frosted mini wheats and almond milk !

42 Carol @ Lucky Zucca March 27, 2012 at 11:37 am

Love your healthy snacking tips!! I still have yet to try the apple cinnamon Chobani… I need to keep an eye out for it at the store!! Everyone is raving about it. My favorite snack is either a banana, a granola bar, or hummus with veggies. Sometimes on the weekends I love the yogurt + granola combo but I always forget to bring it with me to work unless I’m having it for breakfast!

43 Lisa March 27, 2012 at 11:41 am

We don’t have Chobani or Love Grown granola in Canada :( How sad…So I’ve actually never tried the two!! My favourite snack of lately is green smoothies, now that the weather is better I forgot how refreshing a green smoothie is to have in the afternoon, or I’ve also been loving protein muffins before bed! :)

44 Annie March 27, 2012 at 11:42 am

Another fabulous blog, Tina. :) How do you come up with these blog posts that seem to answer these burning questions in my mind without me asking! Haha

I used to eat by schedule too, until I discovered that I wasn’t hungry for my mid-morning snack. To be honest, I wasn’t sure if I should eat anyway, being that I keep reading everywhere that I should be snacking! But like I said, your blog has made it so that I can now skip my snacks without the looming question mark over my head.

Thank you!

As for snacks, I absolutely love sandwich thins topped with pb, banana slices and a sprinkle of chia seeds.

45 tinareale March 27, 2012 at 12:56 pm

Thanks for the kind words and support, Annie! :)

And your snack of choice is a good one. yum!

46 Christine @ Oatmeal Bowl March 27, 2012 at 12:02 pm

haha. Cho + Coach’s oats is great too! ;)

47 [email protected] March 27, 2012 at 12:46 pm

I just had some of that same yogurt after yoga today and it was ssooooo yummy:)

48 janetha March 27, 2012 at 1:20 pm

ME! I LOVE SNACKS! favorite sweet is chobani with cereal or granola. favorite savory is rice cakes with cottage cheese. love you!

49 Elisa @HomeWorkoutChallenge March 27, 2012 at 2:02 pm

Great list and good points on healthy snacking! I usually have a handful of cashews, other nuts or then dried fruit like dates or figs for a snack. My newly found love are dried mulberries. They’re sooo good, like candy! :)

50 Stacy @ Stacy Eats March 27, 2012 at 2:23 pm

I looove snacking too! Favorite salty is probably cheese, crackers and pickles, or hummus and carrots. Sweet I like almonds and chocolate. :)

51 Miranda @ Biting Life March 27, 2012 at 4:35 pm

I love having some Kashi Go Lean and fat-free milk as an afternoon snack!

52 Sabrina @ Customized Creations March 27, 2012 at 7:32 pm

I love snacking too. Where can you find Love Grown? I haven’t seen it at the grocery store but maybe I’m missing it. I have noticed that the Kashi Go Lean cereal kept me full longer than some of my other breakfasts.

53 tinareale March 27, 2012 at 7:35 pm

Hi Sabrina!

They have a locations database to help you find where it’s located:

I usually find mine in Kroger locations and they also have it in Fresh Markets and a few other places as well. They are expanding all the time too!

54 Annie @ What's Annie Making? March 27, 2012 at 9:15 pm

I love greek yogurt, hummus (with veggies, pita chips, or a spoon), or a banana with nut butter. I always keep a few snacks with me at school to keep me going through long classroom and clinic days.

55 Laura @joyful shimmy March 27, 2012 at 10:43 pm

I have to admit I’m slightly obsessed with the apple cinnamon chobani. It is soooo good. I have been hesitant on the blood orange but I might as well give it a try. I love their lemon yogurt it’s the perfect combo of tarty with sweetness.

56 tinareale March 28, 2012 at 6:27 am

I didn’t like the blood orange the first time I tried it, then the 2nd time I liked it more and liked the tartness, and by the 3rd time it had completely grown on me. I actually like it way more than the lemon one!

{ 1 trackback }

Previous post:

Next post: