Quick Snack Recs

For teens & college Students

how to assemble a balanced snack:

The KEY to assembling a snack that supports blood sugar control and enhanced fullness includes a two-pronged framework:

  1. Choose a fist or serving size of fiber-rich carbohydrate 
  2. Pair it with a palm or serving size of fat/protein 
This framework is referred to as carbohydrate pairing. Below you will find the column on the left outlining fiber-rich carbohydrates and the column on the right outlining protein/fat sources. For each serving of carbohydrates, I encourage you to pair it with a serving of protein/fat source. Following a one to one ratio of carbohydrates to fat/pro helps promote stable blood sugar levels. This translates towards more stable energy levels, improved mental health, and heightened concentration levels throughout your busy day. The foods listed below are travel-friendly examples of options I personally recommend that are perfect for a quick snack between classes or work hours.
 

NOTE: I don’t endorse any claims or diets labeled by the product’s companies. I recommend these products based on their taste and contribution to happier blood sugar levels. Many of these products are SNAP-eligible so I recommend you keep an eye out for that! These are NOT meant to replace a meal but rather are intended to give you snack options to hold you off until your next meal. I encourage you to mix and match choices from each column to your liking so that you find foods that taste and feel good to you.

Carbohydrate pairing

fiber-rich Carb

+ protein/fat

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