Edit ModuleShow Tags

The Formula for Healthy Snacks

Protein-Packed Toast | Food and Nutrition Magazine | Stone Soup Blog

Article author photo. Elizabeth Shaw, MS, RD This featured post is by Elizabeth Shaw, MS, RD, CLT. You can follow this blogger @shawsimpleswaps.

When planning out your day’s snacks, try to always focus on pairing your food groups. What do I mean? Take a look at this super-simple formula. I promise you it is foolproof and, when practiced with portion control, will be your ticket to nixing the vending machine for good.

Formula for Snacks

Snack #1 (Carbohydrate + Fat)

  • 1 slice whole-grain toast + 1 tablespoon almond butter = 150 calories (medium-sized snack)

Snack #2 (Carbohydrate + Protein)

  • 1/4 cup dried fruit + 1 ounce almonds = 250 calories (medium-to-large-sized snack)

Snack #3 (Protein + Fat)

  • 6 ounces Greek Yogurt + 1 tablespoon chopped walnuts = 150 calories (medium snack with high protein)

Snack #4 (Protein + Carbohydrate)

  • 1 ounce cheese + 8 whole-grain crackers = 200 calories (medium-to-large-sized snack)

Honestly, your options are endless when it comes to pairing food groups to make the perfect combination to leave you feeling full and satisfied. If you're in need of a heartier snack option or a great on-the-go breakfast, check out this super-simple recipe I whipped up today.

Protein-Packed Toast

Recipe by Elizabeth Shaw, MS, RD, CLT

If you're in need of a heartier snack option or a great on-the-go breakfast, check out this super-simple recipe.


  • ½ cup skim cottage cheese
  • 2 slices whole wheat toast
  • ¼ teaspoon cinnamon
  • 1 package non-sugar sweetener


  1. Mix cottage cheese with sugar and cinnamon.
  2. Toast bread and top with protein-packed goodness!

Nutrition Information

Serving size: 1

Calories: 180; Fat: 1g; Saturated fat: 0g; Unsaturated fat: 0g; Trans fat: 0g;
Carbohydrates: 22g; Fiber: 6g; Protein: 21g; Cholesterol: 10mg

Elizabeth Shaw, MS, RD, CLT, is a San Diego-based dietitian who specializes in nutrition consulting include media, foodservice and corporate wellness. Read her blog, Simple Swaps, and connect with her on FacebookPinterest, Twitter and Instagram.

Edit Module

More Stone Soup

Apple Arugula Panini

Apple Arugula Panini

I am always sad to see the end of summer but, as an apple lover, I look forward to the abundance of fresh local apples.
Summer Squash Noodles

Summer Squash Noodles

Skip the grocery store and head to your local farmers market to load up on these delicious beauties. Then, make this recipe for Summer Squash Noodles.
Cheesecake-Stuffed Strawberries

Cheesecake-Stuffed Strawberries

These bite-sized beauties contain just 23 calories a pop, which means you can enjoy a serving of four and still feel virtuous. It’s the perfect portion of rich, creamy filling combined with the sweetness of strawberries — a win-win.
Tuscan Ribollita Brings Me Back

Tuscan Ribollita Brings Me Back

While studying abroad in Italy, I became obsessed with this Tuscan Ribollita soup recipe. If you can find the key ingredient, Toscana kale (also called "cavolo nero"), try it and find yourself transported to Florence.
Edit Module
Edit ModuleShow Tags
Edit Module
Advertise with Food & Nutrition
Edit ModuleShow TagsEdit ModuleShow Tags

Stone Soup

Guest bloggers from around the world share with Food & Nutrition Magazine.

About This Blog

Stone Soup is a guest blog written by members of the Academy of Nutrition and Dietetics. Content — including information, recipes and views expressed — is that of the authors and does not reflect the positions or policies of Food & Nutrition Magazine or the Academy of Nutrition and Dietetics. Bloggers are required to pledge they will not write for Stone Soup on topics, companies or trade organization they currently represent or have represented at any time.

Learn about our guest blogs!

Comments Policy

Food & Nutrition Magazine provides this forum to exchange ideas, opinions and contributions within a positive community. Diverse viewpoints and constructive, respectful dialogue are welcome. Rudeness, misinformation, self-promotion and abuse are not. We reserve the right, without warning or notification, to remove comments and block users we determine violate this policy or our Terms & Conditions. You must include your name or be logged into a personal account on Disqus, Facebook, Twitter or Google+ to comment.


Edit Module

Get Stone Soup in Your RSS

Use your RSS reader's instructions to add Stone Soup to your list:

Atom Feed Subscribe to the Stone Soup Feed »

Get Our Blogs in Your Email

Stone Soup
Student Scoop