Healthy Snacks

Healthy snacks are fuel to keep your engine burning optimally so you can crush your day. Your body needs macronutrients (carbohydrates, fat and protein) and micronutrients (vitamins and minerals) in order to carry out the wide range of biochemical reactions it needs to so that your heart beats, your lungs breathe, and your muscles move.


The following snacks contain a variety of macro and micronutrients:


  • Hard-boiled eggs - protein, healthy fat
  • Seeds and nuts - protein, healthy fat, fiber, wide range of vitamins, minerals and other phytonutrients
  • Dried fruit - carbohydrates, fiber, high in sugar so go lightly
  • Fresh fruit and vegetables - carbohydrates, fiber, wide range of vitamins, minerals and other phytonutrients
    • Cut up and dip in nut or seed butters and/or hummus if desired
  • Vegetable chips/kale chips/beet chips
  • Roasted chickpeas - protein, carbohydrates, fiber, wide range of vitamins and minerals
    • Drain canned chickpeas, place on a cookie sheet, add favorite seasonings, bake until crisp
  • Natural beef, salmon or turkey jerky
    • Look for as few ingredients as possible
  • Rx Bars or Epic Bars
  • Coconut yogurt 
  • Fruit and nut balls
    • Dried fruit (dates, raisins, prunes, apricots, etc.), nuts (almonds, walnuts, etc.), add to a food processor and mix/blend until sticky, roll into balls, can roll in raw cacao powder (antioxidants, and minerals) if desired, keep refrigerated
  • Cooked chicken thighs or cooked chicken breasts, meatballs or turkey balls, keep them ready in the fridge to grab on the go or in a pinch when you need a protein rich snack
  • Dark chocolate, the darker the better, about 1 oz serving – antioxidants, minerals
  • Power smoothie (in a blender, can use any combination of these items or similar items)
    • Protein powder of choice
    • Nuts, seeds, nut/seed butters
    • Kale, spinach, carrots, beets, broccoli, cauliflower, other vegetables
    • Blueberries, other berries, banana, apple, other fruit (go lighter on fruits, they add sugar, berries are lower in sugar/lower glycemic so use those when possible)
    • Almond milk or coconut milk (avoid soy milk, it can act like estrogen in the body, especially problematic for young boys)
    • Raw cacao powder, turmeric, cinnamon, other spices - anti-inflammatory and antioxidant nutrients
    • Avocado - healthy fat, fiber
    • Coconut oil - healthy fat
    • Coconut flakes
    • Ice
  • 'Ice cream' the JCB Nutrition way
  • Avocado chocolate pudding (seriously tastes like chocolate pudding)


Tip: Eating healthy sources of protein and fat throughout the day will help balance blood sugar levels, and therefore your mood and energy levels, and help you feel full longer. Ideally you should have some protein and healthy fat with each meal.


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"Your nutritional needs are as unique as your fingerprint, and they are dictated by your individual biochemistry. As a functional and clinical nutritionist, I can help you interpret your body's nutrient needs and customize a plan to reach your health and wellness goals. This is personalized nutrition."
-Jennifer Caryn Brand, MPH, MS, CNS, Clinical Nutritionist

Wishing you a delicious weekend!

Functional and Clinical Nutritionist