Healthy Snacking: How to Create a Balanced and Energizing Snack

1. Why have an afternoon snack?

Regulate hunger and blood sugar

An afternoon snack helps prevent blood sugar levels from dropping between meals, especially if lunch was light or early. It limits cravings and helps better distribute nutritional intake throughout the day.

Improve cognitive and physical performance

A well-chosen snack can boost energy, improve concentration , prevent energy slumps, and support physical performance in active people.

A strategic mini-meal

It is a light but structured meal , which must remain consistent with the other daily intake. It can be recommended for children , pregnant women , athletes or active workers .

2. The principles of a healthy snack

Priority to natural and unprocessed foods

A balanced snack is based on raw , minimally processed products, without refined sugars or industrial fats. We avoid industrial bars, filled biscuits or sugary juices.

The balance between fiber, protein and good fats

A satiety-supporting snack combines:

• A fresh fruit or a raw vegetable (fiber)

• A source of protein or good fats (oilseeds, dairy products, dark chocolate)

• A natural hot drink ( infusion , vegetable broth )

3. Examples of healthy and delicious snacks

Dark chocolate rich in cocoa

Chocolate with 75% or more fat is rich in magnesium , antioxidants, and low in sugar. It stimulates dopamine , improves mood, and helps with concentration. In small amounts, it's a welcome snack.

Raw vegetables and light dip

Carrot , cucumber , celery , or cherry tomato sticks provide fiber, vitamins, and a real freshness boost. Dip them in a little plain cottage cheese or homemade hummus for a creamy texture.

Fresh seasonal fruits

Rich in water , vitamins , antioxidants and fiber , fruits like apples, pears, bananas or berries are perfect for a natural snack . Avoid in the form of juices or smoothies , which are too sweet.

Oilseeds

Unsalted almonds , walnuts , and pistachios are rich in healthy fatty acids , magnesium , and plant protein . A small handful (about 15 to 30 g) is enough to healthily satisfy a craving.

White cheese or plant-based yogurt

Plain cottage cheese , skyr , or unsweetened plant-based yogurt (soy or almond) provides satiating protein . Serve with a spoonful of almond puree or chopped fruit .

4. Mistakes to avoid when snacking

Eat without hunger

A snack is not mandatory : it is useful if you feel hungry or if you have a late dinner. Otherwise, it is better to drink an infusion or flavored water and wait for the meal.

Too much quick sugar

Sugary cookies, chocolate bars, and industrial smoothies cause blood sugar levels to skyrocket , lead to an insulin spike , and then increase fatigue.

False "healthy" friends

So-called "diet" products, such as light cereal bars or light biscuits, often contain sweeteners , maltodextrin , and few good nutrients.

5. Ideal drinks for snacks

Gourmet infusions

Herbal teas with no added sugar , flavors of cocoa, spices, or dried fruits are perfect as accompaniments. They provide comfort without unnecessary calories.

At Chic des Plantes!, we recommend:

• Organic Infusion Péché Capital , intense chocolate infusion

• Organic Saut du Lit infusion , buckwheat, cocoa, tonka bean

• Chic Chai organic infusion , to infuse in vegetable milk for a comforting break

Vegetable broths

Our organic infused broths ( Le Robuste , Le Sud , Indien or Super Green ) are a hydrating and comforting savory alternative. Perfect for those savory cravings at 4 p.m.!

6. Summary table: ideal snacks according to your needs