Snack Attack

There’s no denying that everyone, at one time or another, has had a snack attack Views on snacking differ. Some feel that snacking is bad and that eating between meals leads to weight gain. Others believe that eating many small meals and snacks throughout the day is healthy for maintaining energy levels and optimal weight. If there were one way of snacking that was right for everyone, we would all be doing it!

To alleviate snack attack guilt, try to understand why you are snacking and what snacks work best for your body. Perhaps you snack because your daily diet is missing nutrition, or because you are eating too little at meals. You might be snacking to soothe jangled nerves when you are emotional, or to entertain yourself when you are bored. Whatever your reason, acknowledge it and start thinking about how to create a life that is nourishing and truly satisfying.

Snack attack

Although snacks are no substitute for loving your life, they can be great energy boosters. (If you want some ideas on Loving Yourself, click here) Many convenient snack foods are highly processed and full of chemicals, additives, damaging fats and refined sugars. When a snack attack hits you, try foods that are filling and satisfying, but also nutritious. Here are some tips:

  • Snack on things that don’t come in a plastic wrapper or a box, like fresh fruit, leftover vegetables or rice cakes with almond butter and fruit spread. (yes, the rice cakes are in a package, but they are a good snack choice!)
  • Make your own signature trail mix, organic hot chocolate made with almond milk sweetened with agave nectar, or blue corn chips with hummus.

You can also try “upgrading”:

  • If you are craving something crunchy, upgrade from potato chips to raw carrots, apples, broccoli or whole grain crackers.
  • If you are craving a candy bar, upgrade to a handful of nuts and dried fruit.
  • Instead of a cup of coffee, upgrade to green tea.
  • Instead of ice cream, upgrade to applesauce with cinnamon.

Upgraded snacks are high in nutrition and give you a greater sense of satiety and satisfaction; you won’t feel physically or psychologically deprived, and you’ll have plenty of energy to sustain your activities for hours.

Snacking is enjoyable and there is a wide variety of healthful goodies for whatever you’re craving, be it sweet, crunchy, salty, creamy or spicy. Dive in, be creative and enjoy your snack attack.


Here is a healthy snack list~


  • apples
  • frozen grapes
  • rice cakes
  • light popcorn or plain popcorn: use coconut oil to pop in a covered pan
  • one or two hard pretzels, the large Bavarian variety
  • carrots: particularly the super-sweet, organic baby carrots
  • crunchy sticks of veggies and dip (hummus, tabouli, vinaigrette, favorite dressing)
  • celery and peanut butter (use non-hydrogenated peanut butter)
  • hummus with whole grain toast, baby carrots, rice crackers
  • nuts


  • wheatgrass
  • fresh, whole fruit
  • organic yogurt and ripe fruit
  • apples and almond butter
  • sprouted date bread with jam
  • frozen yogurt: freeze yogurt and make your own!
  • dried fruit
  • use leftover grains to make sweet porridge: drizzle maple syrup and sprinkle cinnamon, add soymilk and bananas, heat with fruit juice, etc.
  • smoothies: mix whatever you have in the kitchen – fruit, ice, soymilk, yogurt, carob powder, etc.
  • fruit “ice cream”: peel a banana, freeze, blend in a food processor with nuts, berries or raisins and serve; can be put through the screen of a juicer for a creamier consistency.
  • freshly squeezed fruit juices: Make your own and try different combos.
  • sweet vegetables: yams, sweet potatoes, squashes (acorn, butternut, kabocha) cut into chunks or fries; sprinkle with cinnamon and bake.
  • dates stuffed with almond butter or other nut butter
  • organic dark chocolate chips or carob chips


  • olives
  • pickles and pickled vegetables, such as carrot, daikon, beets and lotus root (a root vegetable)
  • tabouli (an Arab salad of cracked wheat mixed with finely chopped ingredients such as tomatoes, onions, and parsley), hummus (try this one!)
  • oysters and sardines
  • steamed vegetables with tamari/shoyu or umeboshi vinegar
  • tortilla chips and salsa or guacamole: try whole grain chips such as “Garden of Eatin” brand and freshly made salsa or guacamole.
  • sauerkraut: it will also knock your sweet craving right out!
  • fresh lime or lemon juice as seasonings or in beverage
  • salted edamame (baby soybeans)
  • small amount of organic cheese


  • smoothies
  • yogurt
  • avocados
  • rice pudding
  • dips and spreads, like hummus and baba ghanoush (an eggplant dish)

Enjoy your healthy snacking!

~Coach Shannon 🙂

2 thoughts on “Snack Attack”

    1. Haha 🙂 Good choice! I think I will have my homemade hummus and whole grain-flax seed chips! Maybe a little salsa mixed in the hummus too. 😀

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