NEWS FLASH: You don’t have to go through life hungry between meals.

You also don’t have to go through life snacking on a sad little handful of almonds or unfulfilling banana to be healthy.

I recommend my clients SNACK.

Yes, even when their goal is to lose weight, I tell them to eat a snack.

Here’s why: a snack between lunch and dinner keeps your blood sugar levels balanced.

This means you will feel energized, focused, and satiated all day long.

Unbelievable, right?

Of course, there’s more to the story; you’ve gotta snack smart.


Trick #1 is to choose a smart snack. It should be:

  1. Balanced – contains a protein, fat, carb.
  2. Nutrient dense – comprised of healthy ingredients.
  3. Satisfying – sustains you until your next meal.

Trick #2 is to focus on portion. A snack is not a meal. A snack is not an entire bag of crackers (Yikes been there with the hummus container). Here are a few factors to consider:

  1. What you previously ate – a massive lunch may mean no snack needed that day.
  2. Your activity level – did you sit on your bum today or sweat like an onion in Soul Cycle?
  3. Your hunger level – is your stomach growling or are you full to the brim?

A rough estimate is to keep snacks between 100-200 calories, but remember – quality > calories.

You want whole foods that nourish your body down to the cellular level.

That means packaged protein bars and processed pretzels are out. Fresh fruit with nut butter are in.

Let me show you how I like to snack smart below ↓


Kite Hill Cream Cheese + Bell Peppers

 Plain Greek Siggis Yogurt + Chopped Turkish Apricots (the brown organic kind)

Siete Wrap (warmed 10 second in microwave) + 1 TBSP Crunchy Nuttzo Butter + Mashed Raspberries + 1 TBSP Chia Seeds

Roasted Carrots + Curry Turmeric Majestic Garlic Hummus

Hard Boiled Eggs Drizzled With Olive Oil and Everything But The Bagel Seasoning or Old Bay Seasoning + Side of Blueberries


The trick to a nourishing and super satisfying snack is to mix and match flavors and textures. ⁣

Rather than reaching into the never ending bag of popcorn, prep a plate with veggies, fruit, crackers, dip, or protein. Heck, you can throw popcorn on there too.

Combine sweet, salty, savory, and crunchy for the ultimate snack win!

Look at you – you know when to snack, what to snack on, and healthy snack ideas – you’re ready to go grab a nibble!

Want to learn more about snacking? Check out THE NFM METHOD, my signature 8-week online program with 24 lessons, including videos + handouts of my most beloved snacks.