Snack-spiration.

Snacks provide you with an extra boost in the morning or late afternoon. Try to keep a stash of nutritious snack foods at work or while you're on the go.

Opt for foods that can satisfy your hunger, supply your body with energy, and provide beneficial nutrients. When choosing a snack, make sure it contains both protein and carbohydrates, so you are better able to maintain your blood sugar level and make it to the next meal.¹

• Nuts and berries: Although nuts are high in calories and fat, a handful goes a long way to keep you satisfied. Nuts provide beneficial unsaturated fats, along with fiber. Buy unsalted nuts from the baking aisle or in the Produce department. Pair them with berries including strawberries, blueberries, and raspberries for a fruity treat.
• Apples and peanut butter: Add some peanut butter to your favorite apple variety for dipping, and you have a snack that is well-rounded with both carbohydrates and protein.
• Cottage cheese with baby carrots: Low-fat cottage cheese contains protein, so combined with carrots (or other vegetables such as celery, cherry tomatoes, broccoli, cauliflower, zucchini, etc.), it provides a nice light, balanced snack.
• Yogurt and fruit: Look for a flavored yogurt with less added sugars or a plain variety (try Greek yogurt for extra protein). Combine with fruit for a satisfying snack.
• Fruit and cheese: A reduced-fat cheese stick with grapes or other fruit will provide you with a nice nibble to help curb your appetite.
• Quesadillas: Layer a soft mini corn or whole wheat tortilla with 2 tablespoons shredded reduced-fat cheddar or Monterey Jack cheese. Microwave until the cheese melts. Slice into bite-size pie shapes. Dip into some salsa if desired.

When shopping at Publix, select snacks using our green Better Choice shelf tags. They identify products that have more of the nutrients you need, like fiber, and less of the things you don't need, like saturated fat, or added sodium, or added sugar, when compared to other similar products.

¹Source: Joslin Education Team. Carbs, Protein and Fats – Their Effect on Glucose Levels. Joslin Diabetes Center. July 8, 2021.