How many of you have eaten some fruit and then, BAM, 30 minutes later you’re starving? I’m willing to bet, that the majority of you reading this post, have experienced this. We all hear that it’s healthy to snack on fruit, but there is a right way and a wrong way, to snack on fruit. The only time I ever suggest clients eat fruit alone, is if it is pre workout. Otherwise, I suggest that my clients pair fruit with either a protein or fat. This goes for any carbohydrate, actually.
Why should athletes pair foods for snacks? The simple answer is that the body breaks down carbohydrates very quickly when they are consumed alone. When they are eaten with either a protein or a fat, however, they break down a lot slower. The slower digestion keeps you full longer. It’s also important that you consume snacks throughout the day. You should never go more than four hours without eating when you are awake. Snacks for athletes, should tide you over until your next meal. Ideally, your meals should last (nutritionally) 3-4 hours and your snacks should last 1-2 hours.
Some healthy examples of paired snacks are:
- Fruit with nuts
- Fruit with nonfat/lowfat yogurt
- Fruit with skim/2% milk or other types of milk
- Popcorn
- Fruit with nut butter
- Dark chocolate with berries
- Nonfat/2% cottage cheese with fruit
- Nonfat/2% cottage cheese with vegetable
- Tuna salad and whole wheat crackers
- Whole wheat pita with hummus
- Vegetables with hummus
- Rice cakes with hummus
- Rice cakes with nut butter
- Whole wheat mini bagel or english muffin with nut butter
- Turkey or beef jerky
- Boiled egg
- Nuts
- Some cereals with skim/2% milk
- Whole wheat pita with turkey, tomato, lettuce, mustard
- Smoothie: skim/2% milk, yogurt, fruit
- Whole wheat bread with nut butter
- Brown rice and beans
Your snacks will vary in size depending on your caloric needs, but these are examples of some healthy snacks that will keep you satisfied until your next meal. Pair and enjoy!
Julie DuBois, RD 
