Ask a Nutritionist: What Should I Be Snacking On?

In a new monthly series called, “Ask a Nutritionist,” we harass McKel Hill of Nutrition Stripped, an internationally-known Registered Dietitian Nutritionist, to answer our health-related queries. As she puts it, “Food should make you feel radiant, sexy and energized as much as it nourishes your cells.” Two avocados for you, McKel. You go, McKel.

You might find her busting nourishment myths, explaining why we should be eating what we eat (or conversely, why not to) or sharing tips. Today we ask: what should we be snacking on?

1. Avocado: My favorite “snack” on the go, It’s loaded with healthy fats and fiber to keep you feeling satisfied, full and energized. Avocados also contain potassium, vitamin C, K, E, B vitamins and magnesium, all great for our hair, skin and nails — a true beauty food. Here’s what I do on the go: slice an avocado in half at home, open it, take the pit out, squeeze fresh lemon or lime juice on it and wrap it up in clear wrap or a Ziploc bag.

Bring a spoon and boom, you have avocado boats ready to eat. If eating straight avocado isn’t your jam, try some high fiber crackers. I like Mary’s Gone Crackers and Flax by Go Raw.

2. Pumpkin seeds: They contain protein, fiber, healthy fats and a punch of zinc, which is an important mineral that keeps our hair, skin and nails healthy. If you have a sweet tooth, try raw pumpkin seeds tossed in a small bag with dark chocolate chips or shredded coconut.


3. Plant power protein smoothie: 1 scoop of your choice of plant-based protein + 1 cup almond milk + 1 tablespoon cocoa powder + 2 tablespoons almond butter. Put everything in a shaker bottle or cold thermos and keep with you through the day.

4. Chia Fresca: Take 2-3 tablespoons chia seeds mixed with 2 cups of water, coconut water, fresh green juice or any other liquid you enjoy, shake it up and let the chia seeds absorb some of the water. This is definitely a unique drink — think “bubble tea” only loaded with omega-3 fatty acids, protein and fiber to keep you energized and your digestion happy. If you’ve never had chia seeds before, start slow. They contain a lot of fiber. Get fancy by adding fresh mint, sliced cucumber and lime.


5. Grapefruit + raw nuts or seeds (like almond, walnuts, or sunflower seeds): Grapefruit is great: citrus naturally ignites our senses and “wakes us up” by keeping our moods up, which is important if you are someone who runs around. It’s also a great source of fiber and carbohydrates, which our bodies love to use and burn for energy. Pair this fruit with a ¼-1/2 cup nuts or seeds to keep your blood sugars balanced. The great thing about citrus is you can bring it around with you with the skin on or you can peel, segment and put it in a Ziploc bag for easier eating.

Follow McKel Hill on Instagram and Twitter

What are you snacking on?


Get more Beauty ?
  • Kelsey O’Donnell

    How did you know I needed answers to this questin? Thank you!

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  • Pamela Kopel

    I love this! Thanks. And more affordable than the fashion that’s recommended on this site. 😉

    • Pamela Kopel

      Oh, and for breakfast I do cream top yogurt with flax seeds.

      • Leandra Medine

        What is cream top yogurt!?

        • Pamela Kopel

          When milk is…milked, in addition to pasteurization, it is also homogonized. That is the process of separating the milk into whole, 2%, 1%, etc. When milk is not homogized, and it is cooled, the fat, or cream, rises to the top. So either you’ll see that milk labeled non-homogonized or cream-top. Hence, yogurt from non-homogized milk is called cream top!

          Not sure if you were looking for such a detailed explanation or new all this already. Anyway, it makes for good yogurt.

          • Pamela Kopel

            And they just started selling it at Trader Joe’s!

          • doctor Zoidberg

            I am so into this cream top yogurt information!! And laughed at the more affordable than the fashion joke. Pam is crushing the comment section!!

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  • Stephanie

    So, the frosted sugar cookie I just ate is a no-go?

  • Ero Fix

    I love that all the suggestions were vegan-friendly <3

    • Tania

      Didn’t even realize that! Very true

  • Joséphine Marie-Louise Goldmun

    A whole avocado as a “snack”? I’d say, with one or two slices of bread, it’s a full meal.

    • Great question! You can eat 1/2 for a snack and save some for later, or eat 1 whole- it depends on your goals, lifestyle, and metabolism. Hope that helps!

      • Amelia Diamond


        • Brit


  • Eloise

    I don’t like the word “superfoods”:

    • Adardame

      It makes for some really effective advertising.

  • Chris Tantalean

    TigerNuts! They’re root veggies that taste nutty. They don’t get much love in the US although they’ve been considered a superfood in Europe for centuries. A vegan’s dream because they are high in iron but I like them for the high fiber & prebiotics 🙂

    • How do you prepare them? Do you soak them in water for a day and that’s it?

  • Adardame

    I was snacking on cheese, crackers, and chocolate soy milk. How did those not even make the list?

    • Carol Gillott

      Mikado chocolate sticks! yum

  • Nom nom – sounds delish!

  • Nicki Woronko

    Edamame is my jamsnack lately. Lots of protein. Look at these convenient snack packs! Not sure why these are only marketed to preschoolers??

    • doctor Zoidberg

      Where can you find that snack pack??

  • Liz


    I love these snacking ideas, I have already experimented with putting chia seeds in my water and it really does give you a boost of energy throughout the day. I wrote an article about actions to take now to propel you into a positive winter and these snack ideas are definitely a good way to keep up energy levels when the weather starts to turn cold on us.

    Do you know of any specific foods that are exceptionally healthy to eat during the winter months?

  • Tania

    love grapefruit. I have been adding it to my snack regimen and its definitely helped keep my mood up and kept the bowels regular (tmi??) YEP! And I enjoy nuts with coconut water too.

  • sarah

    wow, just read this, if you were trying to find healthy snacks that weren’t LOADED with calories, this would be a go to list, but half an avocado, seeds? you’ll be over weight in no time. these are mostly all low protein so you’d also be gasping for carbs in the afternoon. i just don’t get some nutritionists and their ‘on trend advice’….especially with a population busting their waist bands.