Intuitively Written

Snacks are a great way to curb hunger between meals, but finding satisfying snacks is easier said than done.

Enter snack plates.

Snack plates can feature a variety of foods, like veggies, protein, and even chocolate. Knowing how to build a balanced snack plate may increase satiety, improve nutrient intake, and make eating snacks more mindful and enjoyable.

This post will teach you how to balance a snack plate so you’re eating with both intention and satisfaction.

Why Snack Plates Work: Balanced, Fun, and Mindful

Snack plates are pretty much what they sound like: a plate of snacks. However, there’s a little more to them than that.

Snacks often consist of just one food, but this isn’t always satisfying. Snack plates are different as they include various types of foods. Eating a variety of foods offers a better range of nutrition benefits, tastes, and textures, and increases satisfaction.

Snack plates are customizable, easy to assemble, and fun to eat (and it’s important to have fun with food). Creating a snack plate is also a great way to practice mindful eating as it helps you tune into what foods truly sound good to eat.

The Balanced Snack Plate Formula

You don’t have to be a social media influencer or food photographer to build a colorful snack plate.

Learning how to build a nourishing snack plate can teach you more about nutrition and help you experiment with new foods and flavors.

You can build a balanced, nourishing snack plate by following the simple formula below:

• Protein: Protein is a macronutrient and an essential part of any snack plate. Protein slows digestion and increases satiety. Eating protein at snack time also ensures that you’re getting enough of this important nutrient throughout the day.
• Fruits & Veggies: Fruits and vegetables add color, texture, and freshness to snack plates. You can include any fruits and veggies on a snack plate. Eating a variety of fruits and veggies increases fiber and micronutrient intake.
• Carbs & Fun Foods: Carbs are another key addition to snack plates as they are your body’s preferred source of energy. This means that skipping out on carbs may make you extra sleepy. Other fun foods, like sweets and treats, can also be included on a snack plate for comfort and enjoyment.
• Healthy Fats: Fat gets a bad rap, but it’s a nutrient that you shouldn’t avoid. As a macronutrient, fat aids the digestion and absorption of important nutrients. Fat also adds flavor to foods (butter makes everything taste better).
• Flavor Boosts: Your favorite dips, spreads, and seasonings should be added to snack plates to boost flavor. Remember, snack plates (and other meals) should be enjoyable. When you like what you eat, you’re likely to feel more satisfied afterwards.

Keep in mind that your snack plate doesn’t have to be pretty or end up on Instagram, but it does have to be satisfying. Otherwise, why eat it?

Snack Plate Ideas

So, what should you actually put on your snack plate?

Well, here are some simple ideas to help you make healthy snack plate combinations:

• Proteins: almonds, cashews, sunflower seeds, hard-boiled eggs, cottage cheese, chickpeas, nut butter, cheese, trail mix, Greek yogurt, tofu, tuna, jerky, smoked salmon
• Fruits & Veggies: cucumber slices, carrot sticks, berries, edamame, banana, apple slices, olives, bell peppers
• Carbs & Fun Foods: whole-grain crackers, popcorn, tortilla chips, pita bread, oatmeal, toast/bread, dark chocolate, roasted sweet potato, rice cakes, whole-grain waffle
• Flavor Boosts: Hummus, tzatziki, guacamole, cinnamon, honey, mustard, cream cheese, fresh herbs, paprika, jelly, pickles
• Healthy Fats: nut butter, nuts, seeds, olive oil, avocado, fatty fishll

You may notice that many of the foods listed fit into more than one category. For example, edamame is a vegetable, carbohydrate, and protein source. Nuts, fruits, and vegetables are also sources of carbohydrates.

These are just some of the many ideas for a balanced snack plate. You can use any nuts, seeds, fruits, veggies, fruits, grains, healthy fats, or lean proteins that you wish. And don’t forget the fun foods!

Mindful Eating Tips: How to Make Your Snack Plate Truly Satisfying

Mindful eating isn’t just for meals. You can be mindful during snack time, too.

When building a balanced snack plate, pause and ask yourself, “What do I really want?”. Mindful eating entails listening to your hunger cues and learning how to satisfy your body with foods that are both tasty and nourishing.

Engaging your senses is another important part of mindfulness. You can achieve this by combining various food textures and flavors on your snack plate.

Additionally, including foods like chocolate, chips, or any other favorite foods increases satisfaction, another key component of mindful eating.

Finally, be sure to check in with yourself about halfway through eating your snack plate. As you enjoy your snack plate, pause and ask yourself questions like, “What is my hunger level now?”, or “What foods taste best?”, or “Am I enjoying this snack?”.

It’s important to be honest with yourself to ensure you’re nourishing your body and your mind.

Common Snack Plate Mistakes (and Mindful Fixes)

It’s easy to make mistakes when learning how to make a snack plate. But any mistake can be fixed!

Here are a few common snack plate mistakes, plus mindful fixes for each:

• Mistake: eating only fruits and veggies.
  • Fix: add protein
• Mistake: skipping carbs.
  • Fix: add carbs and fun foods to avoid cravings later
• Mistake: unsatisfying portions.
  • Fix: add a variety of foods to increase satisfaction
• Mistake: missing flavor.
  • Fix: include healthy fats for flavor and satiety

Remember, restriction makes snacks less enjoyable and less satisfying. The whole point of a snack is to keep hunger at bay. A successful snack plate will include a variety of foods that taste good and curb hunger.

Conclusion: Find Peace and Joy in Your Snacks

Snack plates can not only nourish you but also help you find peace and joy in food.

A balanced snack plate includes protein, fruits and veggies, carbs, healthy fats, and fun foods and flavors.

Remember, the best snack plate is the one that satisfies both your body and your mind.