Can a snack replace a meal? How to build a nutritious mini meal

More Americans are eating snacks in place of traditional meals. Food industry experts have dubbed it “snealing,” a combination of snacks and meals.

The trend reflects today’s busy schedules, food costs and a growing interest in smaller portions, protein, fiber and nutrient-dense foods.

When a snack replaces a meal, choose foods that provide protein, fiber and enough staying power to satisfy your hunger, says Erin Good, a registered dietitian and director of nutrition and health at the Iowa Beef Industry Council.

Start with protein

Good says consumers are becoming more strategic about snacks. They want convenient, nutritious snacks and are showing more interest in whole or less processed foods.

To get the most from your snack, Good recommends choosing protein-rich foods. Protein supports the immune system and provides the building blocks our bodies need to build, repair and maintain muscles.

“Protein helps us preserve muscle mass,” Good says. “That’s important for all ages.”

On-the-go protein sources include beef jerky and beef sticks, deli meats, cottage cheese, string cheese, hard-boiled eggs, nuts and yogurt.

When a snack serves as a mini meal, Good recommends aiming for at least 15 grams of protein, although individual needs vary.

Pair protein with fiber

Good also recommends combining protein with fiber from fruits, vegetables and whole grains. “Fiber pairs really well with protein,” Good says.

Fiber supports healthy digestion and can help make a snack more satisfying.

High-protein snack ideas that also provide fiber might include:

• Cottage cheese with berries
• String cheese with fruit and whole-grain crackers
• Beef jerky with nuts and dried fruit
• A smoothie with fruit, yogurt and chia or flaxseeds.

A nutritious snack doesn’t have to be complicated

You don’t need specialty “high-protein” products to build a mini meal. Whole foods such as meat, cheese, milk, eggs, fruits, vegetables and whole grains can provide the protein, fiber and nutrients you need.

“Find what works best for you. Then look at your snacks and (ask) how can you up the protein at snack time,” Good says.

For food safety, if you pack perishable snacks for work, school or travel, keep them cold in an insulated lunch bag with ice or frozen gel packs.

Iowa farmers grow and raise a variety of nutritious foods that fit our changing eating habits, whether it’s a snack on the run or a sit-down meal.

Learn more about the nutritional benefits of meat, milk and eggs, and meet the farmers behind your food at RealFarmersRealFoodRealMeat.com.

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