Mix It Up

How to create satisfying snacks that score a trifecta with carbohydrates, protein and healthy fats

Some people will start the new year resolving to stay off carbs. Most will be lucky to make it to February.

Instead of subtracting foods this year, learn how to add them—effectively. Clinical dietitian Sean Alva, RD, LD, wants you to think about carbohydrates, proteins and healthy fats as macronutrients—the heavy lifters in your diet who work better together.

“Each macronutrient serves a specific purpose in the body,” Alva says. “Protein is essential for tissue repair and growth, carbohydrates provide energy, and fats are necessary for various bodily functions, including the absorption of fat-soluble vitamins.”

Including all three of these macronutrients in a snack or meal ensures that you are meeting your body’s diverse nutritional needs.

“Healthy fats and protein also help slow the absorption of carbohydrates, which can lead to more stable blood sugar levels,” Alva says. “This is particularly important for individuals with diabetes or those looking to manage their blood sugar.”

At the same time, some of the micronutrients that everyone needs—vitamins such as A, D, E, and K—are fat-soluble, so they need the presence of dietary fats for proper absorption.

You might be thinking all that sounds logical, but will it taste good? Take a look at some of these examples and see if your mouth doesn’t water:

• Apple slices with peanut butter or another favorite nut butter
• Cottage cheese with peaches
• Hummus with carrot sticks or sliced bell peppers
• Greek yogurt with fresh berries
• Cucumber sandwiches with cream cheese and whole-grain bread

“Certain foods may contain more than one macronutrient,” Alva says. “For example, peanut butter is a source of monounsaturated and polyunsaturated fats as well as protein.”

What to avoid? Saturated fat and simple sugars. Donuts, for example, have plenty of both. That’s why you feel sluggish and hungry again after eating one.

“The right macronutrients can help give you steady energy throughout the day, and help you not to overeat,” Alva says. “When you combine the three of them in a snack or meal, it helps you feel full and satisfied.”