Before replacing snacks, question whether you need them at all. Research by Fung shows constant snacking keeps insulin elevated, preventing fat oxidation. Many people snack because meals don’t satisfy—the fix is better meals, not better snacks. If snacks serve a real function, choose protein-based, low-sugar, portion-controlled options.
This companion covers the snacking question, when you genuinely need snacks, snack principles, better options, what to eliminate, and conducting the audit. (3 min read)