What is the best snack in between meals? Choosing healthy options for energy

November 30, 2025 •

4 min read

According to a 2021 study, approximately 60% of adults in Germany snack at least twice a day between main meals, highlighting how common this habit is. Knowing what is the best snack in between meals is crucial for turning this common practice into a beneficial one, preventing energy crashes, and supporting your overall health.

Quick Summary

This guide provides expert-recommended strategies for choosing nutritious, balanced snacks that stabilize blood sugar and maintain energy levels. Learn how to select options rich in protein, fiber, and healthy fats to curb hunger and avoid overeating at your next meal.

Key Points

Balance Macronutrients: For lasting energy and satiety, the best snacks combine protein, fiber, and healthy fats, which helps stabilize blood sugar levels.
Choose Whole Foods: Prioritize minimally processed options like fruits, vegetables, nuts, and yogurt, which are rich in natural nutrients and fiber.
Practice Portion Control: Aim for snacks between 150-250 calories to curb hunger without overfilling yourself or adding excess calories.
Snack Mindfully: Before eating, identify if you are truly hungry or responding to emotions like boredom or stress. Choose snacks intentionally and enjoy them slowly.
Plan Ahead: Meal prepping snacks in advance prevents impulsive, unhealthy choices when hunger strikes and makes nutrient-dense options easily accessible.
Pair Smartly: Combine different food groups, such as apple slices with peanut butter or veggies with hummus, for a more satisfying and complete snack.

The Importance of Smart Snacking

Snacking often has a negative reputation, associated with high-calorie, low-nutrient junk food. However, when done mindfully, snacking can be an essential tool for maintaining energy, managing blood sugar levels, and ensuring you get enough nutrients throughout the day. Strategic snacking helps prevent the extreme hunger that can lead to poor food choices and overeating during main meals. The key is to shift from mindless munching to intentional, balanced choices.

Finding the Perfect Snack Formula

The best snacks are not just low in calories but also packed with nutrients that keep you full and satisfied longer. The ideal combination includes a mix of macronutrients: protein, fiber, and healthy fats. This trio works synergistically to slow digestion, preventing rapid blood sugar spikes and subsequent energy dips.

Protein: Fuels your muscles and promotes satiety. Look for sources like Greek yogurt, cottage cheese, hard-boiled eggs, nuts, and seeds.

Fiber: Adds bulk to your snack, aiding digestion and prolonging feelings of fullness. Fruits, vegetables, whole grains, nuts, and seeds are excellent fiber sources.

Healthy Fats: Provide a steady source of energy and increase satisfaction. Good options include avocados, nuts, seeds, and nut butters.

Expert-Recommended Snack Ideas

Here is a list of simple and effective snack pairings that follow the recommended formula:

Greek Yogurt with Berries: Plain Greek yogurt offers a high-protein base, while berries add fiber and antioxidants. For extra crunch, mix in a few nuts or seeds.
Apple Slices with Peanut Butter: This classic combination provides fiber from the apple and protein and healthy fats from the nut butter, creating a balanced and satisfying treat.
Hard-Boiled Eggs: A simple, portable, and complete source of protein that keeps you feeling full. Pair with some cucumber slices for added crunch and hydration.
Veggies with Hummus: For a savory, crunchy option, combine carrot sticks, bell peppers, or cucumber slices with protein-rich hummus.
DIY Trail Mix: Make your own with unsalted nuts (like almonds or walnuts), seeds, and a small amount of dried fruit. This allows you to control the portion and sugar content.
Cottage Cheese and Fruit: Cottage cheese is a great source of protein and pairs well with fresh fruit like peaches or pears.
Avocado Toast on Whole-Grain Bread: Healthy fats and fiber on a whole-grain base provide lasting energy.

Comparison of Common Snack Options

To help you make the best choice for your needs, here is a comparison of different snack types:


Snack Type	Pros	Cons	Best For...
Greek Yogurt & Berries	High in protein, probiotics, and fiber. Promotes satiety and gut health.	Can be high in added sugar if not chosen carefully.	Quick, filling, and customizable option.
Store-bought Energy Bars	Convenient and portable.	Many are high in added sugars and low on real nutrients. Can be as caloric as candy bars.	On-the-go fuel, but requires careful label-reading.
Veggies & Hummus	High in fiber, low in calories, and very filling.	Not as convenient for mess-free, on-the-go snacking.	Low-calorie, nutrient-dense, savory craving.
Popcorn (Air-Popped)	Whole-grain source of fiber, low in calories when plain.	Can be high in sodium and fat if loaded with butter and salt.	Crunchy, low-calorie craving.
Hard-Boiled Eggs	Excellent source of high-quality protein.	Some may find them bland. Needs refrigeration.	High-protein, single-ingredient option.

How to Develop a Mindful Snacking Strategy

Beyond choosing the right foods, a mindful approach to snacking is key to achieving your health goals.

Plan Your Snacks

Planning helps you avoid impulsive, unhealthy choices. Consider a mid-morning snack between breakfast and lunch and a mid-afternoon snack to prevent overeating at dinner. Prepare your snacks in advance by portioning them into small containers to make them easily accessible.

Listen to Your Body

Before reaching for a snack, ask yourself if you are truly physically hungry or if you are eating out of boredom, stress, or other emotions. If you realize it's emotional hunger, try a non-food activity like drinking a glass of water, going for a short walk, or reading a book.

Pay Attention to Portion Size

Even healthy snacks can contribute to unwanted weight gain if portion sizes are too large. Aim for snacks in the 150-250 calorie range, or roughly the size of a single serving. Reading nutrition labels on packaged foods is crucial for understanding the recommended serving size.

Diversify Your Choices

Variety is important for both nutrition and preventing snack boredom. Rotate different types of snacks—from fruits and vegetables to protein and healthy fats—to ensure you get a broad range of nutrients.

Conclusion

There is no single best snack in between meals, but the most effective options share a common theme: they are balanced with protein, fiber, and healthy fats. Choosing whole, minimally processed foods over high-sugar, low-nutrient alternatives will help stabilize blood sugar, manage your appetite, and provide sustained energy. By planning ahead, listening to your body's true hunger cues, and practicing portion control, you can transform snacking from a potential pitfall into a powerful part of a healthy lifestyle. Making these small, intentional changes can significantly impact your overall well-being. For more detailed nutrition advice, consider consulting a registered dietitian who can provide personalized guidance.

Frequently Asked Questions

The ideal number of snacks varies by individual, depending on your metabolism, activity level, and meal frequency. Many dietitians suggest one to two planned snacks per day, typically mid-morning and mid-afternoon, to bridge the gap between meals.

A great mid-afternoon snack combines complex carbohydrates for steady energy with protein for satiety. Try a handful of almonds with a piece of fruit, or a serving of Greek yogurt with berries and a sprinkle of nuts.

Yes, strategic snacking can support weight loss by managing hunger and preventing overeating at main meals. The key is to choose nutrient-dense, portion-controlled snacks and listen to your body's genuine hunger cues.

Snacking at night can be fine if done mindfully with a small, nutrient-dense option. Small snacks with protein and healthy fats, like a spoonful of nut butter or a few almonds, can help promote better sleep without causing a blood sugar spike.

When choosing packaged snacks, aim for options with minimal ingredients and low levels of added sugar and sodium. Look for a healthy mix of fiber and protein to keep you full longer.

Portable and easy options include a handful of nuts or seeds, a piece of fresh fruit like an apple or banana, string cheese, or a mini tub of hummus with pre-cut veggies.

Satisfy a sweet craving healthily with natural sugars and fiber from whole fruits or a small portion of dark chocolate (70% or more cocoa). Combining it with a protein or fat source, like nuts, can also help reduce the risk of a blood sugar spike.