At Seattle Sutton's Healthy Eating, we know that living a healthy lifestyle isn't just about eating balanced meals, it’s also about making smart choices between meals. Whether you're managing your weight, balancing your blood sugar, or just trying to keep your energy steady throughout the day, healthy snacking can play an important role in supporting your overall wellness.

That said, snacking should be intentional - not impulsive. Our registered dietitians have crafted this guide to help you determine if and when snacks fit into your eating plan, how to choose the right one, and how to adjust your calorie intake using our flexible meal plans. No matter which calorie plan you are on, there’s a smart way to make it work for you.

Is Snacking Right for You?

For many, three well-balanced meals a day is just right. But depending on your lifestyle, metabolism, and health goals, adding a few healthy snacks a day can help you feel your best.

Snacking can be especially helpful if you:

• Feeling overly hungry at mealtimes and tend to overeat
• Have higher calorie needs due to activity level or body size
• Struggle with blood sugar fluctuations
• Don’t meet daily goals for fruits, vegetables, or dairy
• Experience energy slumps or mood dips between meals
• Have an irregular meal schedule due to work or lifestyle

How To Know If You Really Need a Snack

Before reaching for food between meals, pause and check in with yourself.

Here's how to assess your snacking needs:

• Physical hunger: Is your stomach growling? Feeling lightheaded or low on energy? A healthy snack can help you feel better and prevent overeating at your next meal.
• Habit or Boredom: Are you eating just because your are bored or watching TV? This type of snacking often leads to unnecessary calories.
• Emotional eating: Feeling stressed, sad, or even celebratory? Food can be comforting in the moment, but long-term support comes from non-food strategies like journaling, walking, or calling a friend.

Understanding Your Calorie Needs

Everyone's body and lifestyle are different. Your calorie needs may be higher or lower than what our meal plans provide...and that's okay. Think of your Seattle Sutton's meals as your healthy foundation. From there, you can adjust as needed with dietitian-approved snacks or small changes.

Here's how you can make them work for you:

• If you need more calories than your plan provides: Start with the meal plan closest to your needs and add healthy snacks or additional dairy servings to reach your goal. Use our Healthy Snack List for easy 100-300 calorie add-ons.
• If you need fewer calories than your plan provides: Choose the calorie level that is closest to your goal. For example, if you order the 2000-calorie plan but only need 1800 calories, you can simply skip two dairy servings to cut 200 calories and reach your goal.

Healthy Snack Options from Seattle Sutton’s

Think in 100 or 200 calorie building blocks. That way, you can mix and match based on your target.

100-Calorie Additions

• 1 cup skim milk
• 1 mozzarella cheese stick
• 1 banana

200-Calorie Additions

• 1 slice whole grain bread + 1 Tbsp almond butter
• 1 cup Greek yogurt + fresh fruit
• ¼ cup trail mix (nuts + dried fruit)
• Apple slices + 1 Tbsp natural peanut butter
• 2 Tbsp hummus with raw veggies (carrots, peppers, cucumbers)

300-Calorie Additions

• Greek Yogurt Bowl: 6 oz nonfat Greek yogurt + 1 cup berries + 14 almonds
• Cottage Cheese & Pineapple: ½ cup cottage cheese + ¾ cup pineapple + 2 Tbsp walnuts
• Mini Cheese Plate: 1 oz cheddar + 10 whole grain crackers + 1 cup grapes
• Smoothie: 1 cup skim milk + ½ banana + 1 ½ Tbsp almond butter
• Cheese & Apple: 1 mozzarella cheese stick + 1 small apple + 1 Tbsp natural peanut butter

Example Scenarios

• Need 1400 calories? Order the 1200 plan and add a 200-calorie snack OR add 3 dairy servings instead of 2 and a 100-calorie snack.
• Need 1700 calories? Order the 2000 plan and only eat the 3 meals provided by us, omit the additional dairy servings.
• Need 1800 calories? Order the 2000 plan and only add 1 (instead of 3) dairy servings, or order the 1200 plan and add three 200-calorie snacks.

Need help customizing your plan?
Our Registered Dietitian Nutritionist are here to help!

Schedule a Call

What makes a snack "Healthy"

A smart snack fuels your body, not just your cravings.

Look for combinations that include:

• Protein – Keeps you fuller longer
• Fiber – Supports digestion and stable blood sugar
• Healthy fats – Help with nutrient absorption and satiety

Dietitian-Approved Tips for Smart Snacking

• Choose whole, minimally processed
• Pair protein + high fiber carbs.
• Avoid mindless snacking, pre-portion your snacks whenever possible.
• Snack with purpose. Ask yourself “Am I hungry or just stressed/bored?

The Bottom Line

Snacks are not "good" or "bad", it all comes down to purpose and choice. When chosen thoughtfully, adding a snack to your Seattle Sutton's Healthy Eating plan can:

• Keep you full and satisfied
• Help you meet your nutritional goals
• Support mental focus and energy throughout the day
• Make your Seattle Sutton’s Healthy Eating plan even more effective

With a little planning, smart snacking can become a powerful part of a balanced, healthy lifestyle.