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Snacking For Success

By Savanna Latimer, RDN, LDN

Ochsner Eat Fit BR

We’ve all been there- it’s three in the afternoon when hunger strikes, and dinner feels like an eternity away. You may be tempted to find the nearest vending machine to satisfy your hunger but often times the vending machine may not have the most nutritious choices. However, with a little planning, snacking can be healthy!

What makes a healthy snack?

Snacks have the ability to fuel our workouts, power us through our afternoon, and hold off hunger until our next meal. But what makes a healthy snack? A healthy snack should be composed of all macronutrients: carbohydrates, protein, and fat to adequately provide energy while keeping us full until our next meal. Ever had a piece of fruit only to be hungry an hour later? An apple or orange only provides carbohydrates, hence to why you may be hungry soon after consuming. Having a handful of almonds with an orange or adding a tablespoon of nut butter to an apple will make for a more balanced snack that keeps you satisfied for longer.

Snack ideas:

In a snack rut and not sure what to pair together to keep you satisfied and energized? Listed below are a few delicious and nutritious snacks with an adequate combination of carbohydrates, protein, and fat.

  • A piece of fruit with nut butter or a handful of nuts

  • Hummus with whole wheat pita and carrots

  • Greek yogurt with berries and 1 tbsp nut butter

  • Whole grain crackers and string cheese

  • Whole grain rice cake with ½ avocado smashed on top

Photo by: Emma Poling

Healthy Snack Recipe:

Planning your snacks for the week ahead? Whip up these delicious Protein Bites by Registered Dietitian, Molly Kimball, featured here. Made with simple ingredients and no added sugar, you’ll be happy you took the extra time to prepare these for the week!

Coconut Date Protein Bites Makes 18 servings

  • 1/3 cup Siggi’s 0% milkfat yogurt, plain

  • 1/2 cup dates, pitted

  • 1/4 cup cashews

  • 1/4 cup hemp seeds

  • 1/4cup chia seeds

  • 1/2 cup almond flour

  • 1 dash of salt

  • 1/2 cup coconut flakes, unsweetened, plus more for rolling

Combine all ingredients in food processor and blend to desired consistency. The larger the pieces in the dough, the crunchier the balls will be. When desired consistency is reached, form into small balls. Then, coat balls in the coconut flakes.

Store in the refrigerator and enjoy as a quick snack!

Per Serving: 110 calories, 7 grams fat, 2 grams plant based saturated fat, 33 mg sodium, 9 grams carbohydrate, 2 grams fiber, 5 grams sugar, 6 grams protein.

About Ochsner Eat Fit

Eat Fit is a nonprofit initiative of Ochsner Health, designed to help the community live their healthiest, strongest lives possible. The team of Eat Fit dietitians works closely with local restaurants, markets and other foodservice establishments to identify and develop dishes that meet the Eat Fit nutritional criteria. These items are identified directly on the menu with the Eat Fit seal of approval, making the healthy choice the easy choice when dining out.

Free to all restaurants and foodservice partners, Eat Fit encourages nutritious choices whether an individual is looking to lose weight, feel better or look better, as well as help to manage health issues including diabetes, cholesterol and high blood pressure.

With more than 300 partners, Eat Fit has expanded across the state to include Eat Fit Northshore, Eat Fit BR, Eat Fit Acadiana, Eat Fit Shreveport, and Eat Fit Monroe.

The Eat Fit team connects deeply within the Eat Fit communities, serving as a resource for all things wellness. Download the Eat Fit smartphone app to find participating restaurants with full nutrition facts of Eat Fit menu items, as well as recipes, community wellness resources, and to connect with a health professional in your area. And check out the Eat Fit Cookbook, a compilation of 125 recipes from 40 Eat Fit partners, at

Follow Eat Fit on Facebook, Instagram and Twitter and visit for more information about Eat Fit in your region.

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