Franciscan Alliance:To Snack or Not to Snack…What is the Answer?

By: Franciscan Health Last Updated: July 28, 2016

Franciscan-Alliance-To-Snack-or-Not-to-SnackLooking to boost your energy levels and decrease hunger at night? A well-timed afternoon snack may just be your answer! While it is true that snacking too often, especially on salty or sugary snacks, can add pounds not shed them, a healthy snack (a combination of healthy carbs high in fiber and some lean protein) can help satisfy those mid-afternoon cravings and actually help you lose weight.

  • Rule of Thumb: Aim for a snack about 2.5-4 hours after your lunch every day.
  • Guidelines: Keep it low in salt, if possible, (unless you are going for a run in warm weather after work!) and high in fiber with some protein.


  • Cut up veggies (peppers, snap peas, cucumbers) with garlic hummus
  • Greek yogurt with 2 Tbsp of a flax chia seed blend
  • 1-2 Tbsp peanut butter with cut up green apple
  • String cheese stick with 1 cup grapes or berries
  • 1 Kashi or Kind bar
  • 1 hard boiled egg and 12 Kashi crackers

Happy Snacking!

Try this quick recipe. Pair with some cut up veggies such as red or green peppers, or 1 serving of pretzels or whole grain crackers.

Chunky Vegetable Hummus Dip

  • 1 container hummus
  • 1/2 cup chopped cucumbers
  • 1 plum tomato chopped
  • 1/4 c feta cheese
  • 1/4 c chopped red onion
  • Mix well and add to 1 serving of whole grain crackers