Smart Snacking
Smart snacking means eating foods that provide sustained energy for getting you through your busy day. In order to do this, combine foods that contain carbohydrates for quick energy, and protein which helps you maintain energy levels and keeps you feeling full longer.
***Healthy fats are an important part of a healthy diet and are found in some of these protein/carbohydrate choices.
Choose a food from the Carbohydrate section and one from the Protein section and create your own smart snack. Be creative and have fun!
Some Examples of How to Pair Up
- Nuts — Dried Fruit (Trail Mix)
- Apple — String Cheese
- Hummus — Veggies
What ever your snack choices may be, remember to fuel up regularly about every 4 hours, and “don’t skip out” on meals.
Carbohydrate
(choose one)
Fruit
- Apple
- Apple sauce
- Banana
- Orange
- Grapes
- Fruit cup
- Berries
- Any that you enjoy & are readily available
Dried Fruit
- Raisins
- Apricots
- Prunes
- Bananas
- Craisins
- Your choice
Veggies
Raw
- Green, red or yellow peppers
- Carrots
- Cucumbers
- Celery
- Radishes
- just to name a few
Cooked
- Green beans
- Carrots
- Peas
- Corn
Grain
- Whole grain crackers
- Oatmeal
- Whole grain bread
- Whole grain cereal
- Pita chips
- Granola
- Bar – preferably one with some fiber
- Graham crackers
- Make your own trail mix- whole grain cereal, dried fruit and nuts or seeds
- Pretzels
Protein
(choose one)
- Yogurt
- Low fat Milk, flavored, regular or soy
- Cheese
- String cheese
- Cottage cheese
- Eggs, egg whites, egg beaters or egg substitutes
- Peanut butter or other nut butters such as almond butter or soy nut butter
- Nuts and Seeds
- Hummus
- Bean based soups – carbohydrate and protein in one
- Beans
- Edamame (soy beans)
- Beef or Chicken jerky
- Lean sandwich fillings such as turkey, chicken, ham, roast beef
- Tuna (packed in oil or water)
Finding Snacks on Campus
Protein:
- Almond butter / cashew butter / peanut butter / Sunflower butter (Red Mango, Café, Marketplace, Skillet)
- Protein pack (peanuts, ham jerky, sunflower seeds) (Red Mango)
- Hard cooked eggs (Red Mango, ABP, Div Café, Café
- Peanuts (Lobby Shop)
- Sunflower seeds (Lobby Shop)
- Hummus (Lobby Shop, Trinity Café, ABP)
- Canned tuna (Lobby Shop)
- Sardines (Lobby Shop)
- Chicken salad plate (Div Café)
- Chickpea salad, Black Bean salad (Dolce Vita)
- Almonds, cashews, pistachios, sunflower seed packs (Dolce Vita, Bella Union, ABP)
- Bean or pea soups (Bella Union, ABP, DKH)
- Protein Pack – peanuts, ham jerky, sunflower seeds (Red Mango)
- String Cheese (Red Mango)
- Yogurt (Red Mango, Dolce Vita, Café, Divinity Café, Trinity Café, Café at Smith Warehouse, Skillet
- Edamame (Gyotaku)
- Black Beans – side serving (Sazon)
Carbohydrate:
- Fruit – melon, orange, apple, pineapple, grapes (Trinity Café, Café 300, Red Mango, Skillet, ABP, Dolce Vita)
- Vegetable – Garden Salad (Trinity Café, The Loop, Gyotaku), Baby Carrots (Lobby Shop)
- Seaweed Salad (Gyotaku), Small Apple Fennel or Spinach Pear Salad (JB’s)
- Whole Grain Crackers (Lobby Shop)
- Oatmeal (ABP, Pitchfork’s, Beyu Blue, Café, Skillet
- Quinoa Oatmeal (Skillet)
- Quinoa (Trinity Café)
Samples of Balanced Snacks Available on Campus
- Hummus, pretzels, carrots and celery pack (Red Mango
- Cheese dried fruit and nut box (Saladelia-Perkins, Red Mango)
- Apples and peanut butter (Divinity Café)
- Beef veggie soup (Lobby Shop)
- Pretzel, egg, fruit and hummus box (Saladelia-Perkins, Café)
- Salami, eggs, cheese and grape box (Café)
- Bars – Luna, KIND, RX (Bella Union, Café, Lobby Shop)
- Chicken salad, grapes, cheese, pretzel box (Café)
- Taco (Pitchfork’s)
- Yogurt Parfait (Café at Smith Warehouse)
- Whipped Feta with Spelt Grain Crackers (Café at Smith Warehouse)
- Hummus with Carrots and Celery (Café at Smith Warehouse)
- ½ Turkey sandwich with side salad (Café 300)
- Overnight Oats (ABP)
- Smoked Salmon (ABP)
- Caprese Chicken (ABP)
- Protein Pack or Chicken Salad Pack (Trinity Café)
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