Snacking on nutritious foods between meals keeps energy levels high and the mind alert. In turn, if you're not overly hungry going into the next meal then you're more likely to make better choices and not overeat. It doesn't have a profound effect on metabolism but since you are burning more calories after you eat, it does keep the fire going. Smart snacking can keep you going until next meal, but it's important to pay attention to what you're snacking on.

Smart Snacking can be Simple.

Choose Fruggies. Fruits and Vegetables are loaded with vitamins, minerals, fiber and antioxidants.  Fruggies boost your immune system and protect you from any chronic illnesses. Their fiber content will keep blood sugar more stable reducing risk for cravings and mood swings.

Choose Healthy Proteins from the Fit Livin' Fuel List. Protein takes longer to digest and requires more caloric energy to be digested. Therefore, consuming protein in snacks aids in an increased sense of satiety and fullness and more calories burned post snack.

Plan Ahead. You never know when the hunger alarm will go off between meals, so be prepared with healthy snacks packed away in your briefcase, purse, desk or fridge at work.

Save Carbohydrates for meals most of the time.

Drink Water or other non or low-calorie beverages between meals so you don't misinterpret your thirst for hunger.

*Fit Livin’ Fuel List is located under the 321Eat! tab in the FitLivin App. 

Download the App: iOS Android


Healthy Grab N’Go Snacks:

Fruggies: Label Check: avoid those with added sugar and/or salt (sodium).

Nuts and Seeds:Label Check: lightly salted or raw.

Yogurt: Label Check: avoid if sugar is listed in first 3 ingredients, look for at least 15% of DV for Calcium, and make sure it contains Live and Active Cultures.

Cheese: Label Check: choose natural cheese

Nut Butter: Label Check: Look for short list of ingredients, 1-3 ingredients such as nuts, salt and maybe sugar. Avoid if it contains hydrogenated oils.

Eggs: Label Check: Choose Grade A eggs. Look for Vegetarian Fed, Antibiotic-free and Growth Hormone-free.

Popcorn: Label Check: Choose air-popped or 94% fat free.

Cottage Cheese: Label Check: made with skim, 1% or 2% milk.

Deli Meat:  Label check. Look for 97% fat-free, Nitrite-free deli meat and no added fillers.


10 Fit Livin’ Super Snacks

When time allows or your taste buds want to be more adventurous look to the Healthy Snacks section of the FitLivin App!


  1. Amazing Yogurt Fruit Dip
  2. Apple Donuts
  3. Coconut-Almond Snack Mix
  4. Creamy Berry Pops
  5. Deviled Avocado Eggs
  6. Homemade Banana Ice-cream
  7. Homemade Natural Pumpkin Spice Latte
  8. Popcorn Trail Mix
  9. Pumpkin Energy Balls
  10. Yogurt Veggie Dip with Chili Powder & Cumin