Snack Smarter, Not Harder: DCH Dietitian Shares Tips for Healthy, Satisfying Snacking

Snacking often gets a bad reputation, but choosing the right foods at the right times can be a powerful tool for maintaining steady energy levels, preventing overeating, and supporting overall health.

Paige Schaefer, MS, RDN, LD, Clinical Registered Dietitian at Daviess Community Hospital (DCH), explains how pairing protein with carbohydrates can transform snacking from a mindless habit into a smart strategy for better health.

Why Pairing Protein and Carbs Is Key

“Pairing protein with carbohydrates helps stabilize blood sugar levels, preventing energy crashes and keeping you fuller for longer,” said Schaefer. “Carbs provide a quick energy boost, while protein slows digestion, keeping hunger at bay. This combination helps prevent overeating later in the day.”

For those looking to snack smarter, some simple and balanced protein-carb pairings include:

  • Apple + peanut butter
  • Whole grain crackers + cheese
  • Greek yogurt + granola or fruit
  • Hummus + veggies or whole wheat pita
  • Hard-boiled eggs + whole grain toast
  • Cottage cheese + fruit
  • Oatmeal + nuts or nut butter

On-the-Go Snack Ideas for Busy Schedules

“Many people turn to vending machines or fast food when hunger strikes, but with a little planning, healthy snacks can be just as quick and convenient,” Schaefer noted.

For easy, portable snack options, she suggests:

  • Protein bars with minimal added sugar
  • Trail mix (nuts + dried fruit)
  • String cheese + whole grain crackers
  • Hard-boiled eggs + a small piece of fruit
  • Roasted chickpeas or edamame
  • Tuna packets + whole wheat crackers
  • Pre-portioned yogurt cups + granola

How to Plan Ahead to Avoid Unhealthy Snacking

One of the biggest challenges people face is grabbing whatever is most convenient when hunger hits. To prevent impulse snacking on unhealthy foods, Schaefer recommends:

  • Pre-portioning snacks instead of eating from large packages
  • Stocking up on healthy options to avoid vending machine temptations
  • Keeping snacks visible and accessible (e.g., fruit on the counter, nuts in your bag)
  • Making protein-carb pairings in advance for grab-and-go convenience
  • Avoiding grocery shopping when hungry to reduce junk food purchases

Debunking Common Snacking Myths

There are many misconceptions about snacking and weight management. Schaefer clears up some of the most common ones:

  • "Snacking leads to weight gain." – Snacking can actually help prevent overeating at meals if done correctly.
  • "Low-fat snacks are healthier." – Many low-fat products contain added sugars to make up for lost flavor.
  • "You should avoid snacking to lose weight." – Skipping snacks can lead to extreme hunger and binge eating later.

When Is the Best Time to Snack?

Schaefer suggests strategic snacking to maximize benefits, recommending small, nutrient-dense snacks at times when energy levels dip the most:

  • Mid-morning to prevent energy crashes and overeating at lunch
  • Mid-afternoon to avoid the 3 PM slump and cravings before dinner
  • Pre-workout to provide fuel for exercise
  • Post-workout to support muscle recovery
  • Before bed (if needed) to prevent overnight hunger that disrupts sleep

How to Snack Smarter Without Feeling Deprived

Snacking doesn’t have to feel restrictive. Schaefer encourages making simple swaps and being mindful of hunger cues:

  • Choose nutrient-dense snacks with fiber, protein, and healthy fats
  • Satisfy cravings in a balanced way (e.g., pair dark chocolate with nuts instead of eating a candy bar)
  • Slow down and enjoy your snack without distractions to feel more satisfied
  • Hydrate first—thirst is often mistaken for hunger
  • Make smart swaps similar to what you already enjoy (e.g., air-popped popcorn instead of chips, fruit instead of candy)

More Nutrition Tips Coming Soon!

This is the third article in a series from DCH’s Registered Dietitian, Paige Schaefer, MS, RDN, LD, as part of National Nutrition Month. The last topic is: Portion Control Made Simple.

For more expert nutrition guidance, visit Daviess Community Hospital’s Diabetes and Nutrition Education Services at dchosp.org/dietitian or call (812) 254-2760.