How to keep up your energy, add essential nutrients and make it from one meal to another without feeling famished.

Everyone loves a great snack, especially on busy days! But they can also be confusing. Is snacking good or bad? Do snacks cause weight gain or help you lose? Do they curb your cravings? Well, it all depends on what you choose for a snack.

Why Snacks Are Important

In general, your blood sugar starts to drop about 2 to 3 hours after a meal. And your mood can change and make you feel ravenous (aka hangry)! Eating a snack between meals helps to stabilize blood sugar levels and can prevent overeating at the next meal. Snacks provide a boost of energy and are beneficial in helping the body recover from exercise—perfect for days when you have a million things to do.

To benefit from snacking on the go, focus on fruits and vegetables paired with protein, and limit processed options. Depending on your activity level, aim for 250 to 350 calories for a snack—that’s enough to satisfy and fuel you until your next meal.

The Best Snack Options

Snacks should be simple, right? Absolutely! Many delicious snacks are already grab-and-go—with plenty of quick-and-easy DIY choices too.

With a little prep time, you can package snacks ahead of time then simply toss them into your bag as you head out. If you’re including sauces, dips or spreads with your snack, portion them into ready-to-go containers to save time.

These snack ideas fuel your body, your workout and your day:

• Homemade trail mix (a mix of nuts, dried fruit and, if desired, candy or dark chocolate)

• Roasted or air-fryer veggie chips

• On-the-go salad skewers (hard-cooked egg quarters or halves, lettuce, deli meat, tomatoes and cucumbers)

• Muffins (made with whole wheat flour and Greek yogurt)

• Apple slices and peanut butter

• Grapes and string cheese

• Pretzels and peanut butter

• Raw vegetables and hummus

• Cottage cheese with cut-up fruit

• Fruit with Greek yogurt dip

• Energy bites (made with peanut butter, oats, honey and other add-ins)

• Nut butter with pita slices or naan dippers

• Popcorn and mixed nuts

• Beef jerky

• Cheese and crackers