Small meals that we call snacks and consume between our main meals are popularly seen as a culprit behind weight gain. However, if we use these small meals as part of a disciplined diet plan, they’re far from that. Strategic and healthy snacking helps prevent extreme hunger, which makes us vulnerable to overeating at meal times, and boosts metabolism. One or two healthy small meals during the day keep our energy levels from falling too low, improve our concentration, and uplift our mood.

The problem with snacking begins when it is practiced in automode and relies on not-so-healthy convenience food items only. Carb-rich favourites like potato and corn chips, pretzels, crackers, and cookies are the common go-to resort for most of us when we are crashing or anxious, or socializing over a bite. 

But it doesn’t have to be so.

Today, we’ll talk about ways to make a snacking platter from healthy foods. Don’t worry, we won’t offer bland choices, but rather crave-worthy ones that are healthy too. Let’s begin by exploring what exactly healthy snacking is.

What is healthy snacking? 

When in action, healthy snacking means small meals that dot your daily diet plan to help you sustain your energy levels from morning to night. A snack between the longer breakfast-lunch gap and another between lunch and dinner, or post-dinner if you are used to dining early, are common. 

What to snack on, and when, is the critical decision that differentiates healthy snacking from harmful. 

The choice of foods you eat, and the time you snack, must be based on what is most beneficial to managing your physiological and psychological triggers. After all, you don’t just reach out for your favorite snacks to satisfy physical hunger—emotional, habitual, and social snacking are common experiences that drive people to eat small meals without much deliberation. 

This is where mindful eating steps in and makes healthy snacking a real thing. 

Healthy snacking: Eat better. Feel better.  

Awareness of the physiological and psychological drivers that make up your eating patterns is key to healthy snacking. This knowledge helps you choose what to snack on and when. You start to focus on options that supplement your daily diet with vital nutrients in an enjoyable way, and help reduce the effects of stress. As flexible as snacking is, your platter can be molded to deliver your desired goals. 

• When you are aiming to burn fat and gain muscle, snacking on low-fat foods that are high in protein and filling is recommended—hard-boiled eggs, cottage cheese, Greek yogurt, tuna, nuts and seeds, etc. If you’re on a weight-loss program, similar choices will work, although with a greater emphasis on fruit and vegetables—avocados, watermelon, apples, carrots, cucumbers, etc. 
• People who are training for physical challenges, such as a marathon, or those suffering from diabetes, often find themselves in an energy deficit. Snacking on bananas and small portions of protein can not only help them maintain energy levels but also contribute to muscle-building. 
• For those who struggle with eating full meals, snacking on nuts and seeds, nut butters, and bread is a great way to make up for the lower calorie count. 
• For people who are prone to snacking when anxiety hits, it is recommended to turn to calcium-rich foods, fruit juices, leafy greens, nuts and seeds, salmon, etc. Such choices are high in antioxidants, vitamins, and minerals, which help reduce symptoms of anxiety.

Healthy snacking is no doubt a great tool to handle your physiological and psychological eating triggers. A thought-out choice of foods and the timing of your small meals can turn harmful snacking into a beneficial part of your daily diet. You’re likely to observe a positive impact on your energy levels, metabolism, ability to focus, and mood swings. Hunger management is also likely to become easier as you find yourself less vulnerable to overeating at meal times. Learning to set portions for your small meal may require a little practice, but you get it as you go along.

Tasty ideas for your healthy snacking platter  

Healthy snacking doesn’t mean that you can not consume anything sugary or fatty. Rather, it means that you choose your snacks carefully. 

• Complex carbohydrates such as beans, lentils, or potatoes paired with some lean protein and healthy fats are a great way to fix a snack. 
• Fruits, low-sugar smoothies, and nuts and seeds are other options to explore. 
• Among convenience snacks, items that are low in salt and added sugars, high in nutrients and fiber, are preferred. 
• Most importantly, your platter should offer something to satisfy your cravings—even if it’s got to be chocolate. 

So let’s get you started—here is a list of simple ideas for wholesome pick-me-ups that you can enjoy even on busy work days. Get inspired and start learning to focus on nutrient-rich foods, setting portions, and disciplining your ‘small meals’. 

#1. Apples with peanut butter

Apples are packed with fructose and a whole load of fiber that slows the absorption of the sugar into the bloodstream, resulting in sustained energy release. That’s why apples are a great way to wake up your body in the morning. Pair the apple with sugar-free peanut butter for protein, healthy fats, vitamins, antioxidants, and more. This crunchy and creamy combination is perfect as a mid-morning snack—especially on days when you haven’t had a filling breakfast.  

#2. Greek yogurt with fruit 

Greek yogurt is not just an excellent source of protein and calcium but also a good source of probiotics, vitamins, and minerals. It is gut-friendly and a great way to help you hit the daily protein goal. And even though Greek yogurt is delicious with a little drizzle of honey, you can always add fruit to your bowl for some extra nutrients. Berries and peaches are always a hit with Greek yogurt, and you can top it all off with some granola for a little crunch!

#3. Cherry tomatoes with mozzarella

Many people do not get enough fresh veggies into their daily diet. Here is a fun and tasty way to incorporate veggies into your small meals. A salad with cherry tomatoes and mozzarella, seasoned with salt, black pepper, balsamic vinegar, and olive oil. This snack is rich in fiber and vitamins, gets you protein and calcium from the cheese, and has healthy fats to round up this pre-lunch snack. It’s a flexible snack that lets you add any other veggies that you fancy.  

#4. Baby carrots with ranch dip

Another exciting way to eat vegetables is to enjoy baby carrots with ranch dip. You can roast the carrots, season them with spices for extra flavor, but they go very well with the ranch dip on their own. Make a small plate for yourself with a handful of carrots, and dip them in your favorite brand of ranch to enjoy at any time of the day–it’s a yummy combo. The plus is, the fats in the ranch help absorb fat-soluble vitamin A from the carrots into the bloodstream.  

Ranch is a high-calorie dipping/dressing; however, if it makes veggies exciting enough for you to include in your diet, it is a decent bargain. 

#5. Cheese with crackers

Crackers, whole wheat or multi-grain, are a healthy snack option if they’re not high in sodium. Fortified crackers give you an extra dose of micronutrients, too. As carb-rich as they are, crackers provide quick energy and add some fiber to your diet. Pairing crackers with cheese makes a delicious, calcium-rich snack plate that helps you sustain energy levels. 

Multi-grain crackers go best with aged hard cheese, such as the aged cheddar. But if you’re going with delicate, buttery crackers, they pair better with a semi-soft cheese, such as smoked Gouda.

The best part is that you can turn this snacking platter into a sweet or savory one. Add honey, nuts, and fruit preserves, or olives, cured meat, and pickles—it’s an appetizing and healthy snack plate either way. 

#6. Fresh veggies with hummus

The creamy hummus is a delightful dip for just about anything. Topped with a generous drizzle of olive oil, hummus is excellent with pita or whole wheat bread. But if you are looking to cut carbs, replace bread with your favorite veggies—carrot sticks, bell peppers, celery sticks, snow peas, and cucumbers are all good options to pair with this creamy dip. 

This combination gives you a good serving of plant-based protein, fiber, and essential vitamins and minerals. The tahini and olive oil in the hummus provide some healthy fats to your body.

#7. Sourdough sandwiches

A little more elaborate than other options on our list, sourdough sandwiches are a good snack, although a bigger one. It is perfect for days when you haven’t had enough to eat and discover that half the day is already gone. Assemble these sandwiches with any toppings you want—here are some crowd-favorites:

• Burrata and pesto with cherry tomatoes
• Roasted turkey with cheese
• Classic grilled cheese
• Smoked salmon with cream cheese

These sourdough sandwiches are more calorie-dense relative to other options we have shared. But they also pack in a lot of flavor, nutrition, and satisfaction. With healthy fats such as omega-3, protein, and calcium from the cheese, these sandwiches are good on days when you feel like you need to eat more than usual, at your ‘small meal time’. 

#8. Chia pudding

Chia pudding is a delicious, healthy snacking option made from pre-soaked chia seeds in milk of your choice, and topped off with anything you like. You can use whole milk for more calcium and protein, or substitute it with low-fat milk. Plant-based or nut milk can also be used. Once the chia seeds mixed with milk have rested and reached a jelly-like consistency, add honey or maple syrup to sweeten up, and top with granola, fruits, etc. 

This simple snack is on the sweeter side but packed with nutrients. Chia seeds are a great source of plant-based protein, omega-3 fatty acids, minerals, vitamins, antioxidants, and fiber. If you’re using whole or skimmed animal milk, there is more protein and calcium to benefit from. Toppings such as granola and fruits also add to the nutritional value of this pudding.  

#9. Dark chocolate with nuts

Low-sugar dark chocolate is an irresistible snack, especially when paired with a bowl of roasted nuts. This combo is rich in antioxidants that are great for heart health and blood circulation. Studies have also shown dark chocolate reduces LDL (“bad cholesterol”) from the bloodstream while increasing HDL (‘good cholesterol”). It also helps improve fasting blood glucose levels. 

When paired with roasted almonds and hazelnuts, the snack gives you a boost of healthy fats, too. It’s very tasty, and also healthy when consumed in small portions. 

#10. Olives with feta cheese

A classic Mediterranean combination, nothing beats olives and feta cheese on a snack plate. This Greek snack is delicious and loaded with health benefits. You get protein and calcium from the crumbly feta, along with monounsaturated fatty acids and antioxidants from the olives—basically, everything that is good for you. 

Enjoy this snack combo as is or get a little creative with it. 

You can marinate the olives for bolder flavors and add some carbs to the plate for a more filling snack—like a thin slice of whole wheat or bran bread. On days when you need a bigger ‘small meal’, high-protein and low-calorie kebabs can add a good dose of macronutrients and flavor to your healthy snacking platter.  

Concluding words…

The term healthy snacking is flexible and often means different things for different people. However, for the most part, when we talk about healthy snacks, it’s about foods that have good nutritional value, but are on the lower end of the calorie spectrum. 

That said, healthy snacking does not mean you have to cut out all your favorite things. Rather, with smaller portions and nutrient-dense combos, you can enjoy everything you like, just better. Try to approach your snacking as mindfully as possible, and plan and prepare ahead of time to keep things on track.