Do you ever feel hungry again just a few minutes after having a snack? I know I sometimes do! It can be really frustrating when you just ate, and are already feeling like you need something else. So what are some things you can do to create a snack that will keep you feeling full?

I don’t know about you, but when I think of a quick, healthy snack, my mind always goes to some type of fruit like a banana or apple. Fruit is high in simple carbohydrates and great pre-workout, but probably won’t give you sustained energy for a long period of time.

Here are some of the benefits of fruit:

• They are a great source of vitamins and minerals
• They are full of powerful antioxidants
• They contain fiber

Simple carbohydrates (aka sugars) are one of the easiest things for our body to digest. As a result, it goes through your system very quickly and causes your blood sugar to spike. Your pancreas then releases a hormone called insulin to bring your blood sugar back to normal. Unfortunately, the pancreas can overshoot and release too much insulin, causing your blood sugar to drop below normal and tell your brain that you need more food. Kind of frustrating right? But there is a way to fix this!

How to Stay Full with Fruit:

One of the easiest ways to sustain your energy levels while eating fruit is to pair it with a protein or healthy fat. These two nutrients slow the entire digestive process. When you have something that is high in sugar like fruit, pairing it with a protein or fat will cause the sugar to be released into the bloodstream at a much slower rate. Because of this, your blood sugar will not spike and then drop, so you won’t feel hungry again right after eating!

Here are some of my favorite fruit and protein/fat pairings:

• 1 apple or banana with 1 or 2 tablespoons of peanut or almond butter
• 1 cup berries with  ¾ cup greek yogurt
• ½ cup pomegranate seeds with ¼ an avocado
• 1 peach with ½ cup cottage cheese
• ¼ cup dried fruit with a handful of almonds or a boiled egg