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Eat paired snacks when hungry between meals

What is a paired snack?

Illustration: Jar of peanut butter with three stalks of celery

Snacks make you feel satisfied and give you energy until your next meal. Pairing two foods can help keep your blood sugar in check and curb your cravings. You can create a paired snack by choosing a low- or moderate-glycemic carb and a protein or fat.

It’s a two-step process.

Step 1: Pick a low- or moderate- glycemic carb.

Low-glycemic carbohydrate

  • 1 cup celery
  • 1 cup baby carrots
  • 1 sliced cucumber
  • 1 apple
  • 1 cup grapes
  • 2 clementines
  • 1 cup blueberries
  • ½ cup black beans

Moderate-glycemic carbohydrate

  • 2 tablespoons dried fruit
  • 6 Triscuit crackers

Step 2: Pair it with a protein or fat. (If choosing a moderate-glycemic carb, pair it with a protein instead of a fat.)

Protein

  • 1 cup milk
  • 1 cup plain yogurt
  • 1 string cheese
  • 1 hard-boiled egg
  • 3 slices deli turkey or chicken breast

Fat

  • 1 tablespoon peanut butter
  • ⅓ cup almonds
  • 2 tablespoons guacamole
  • 2 tablespoons hummus
  • 2 tablespoons ranch dressing