Friday Drop 01: Build a Snack That Works for You

Nov 5

A satisfying snack can include a combination of protein, fiber, fat, and foods you will truly enjoy.

This week's idea is to build your own snack combination using familiar ingredients, with room to experiment with flavor, texture, and portion size.

Start with a few ingredients

Choose one or more options:

Hard-boiled egg: 1-2 large eggs
Cheese: 1 oz (28 g)
Strawberries: ½ cup (75 g)
Dark chocolate: 1 piece (approximately 11 g)
Pumpkin seeds: ¼ cup (30 g)

These are suggested starting portions, not required amounts. Adjust according to your appetite, nutritional needs, preferences, and the rest of your day.

Try a combination

Sweet, tart, and crunchy: Strawberries, pumpkin seeds, and dark chocolate.

Savory and satisfying: Hard-boiled egg, cheese, and a handful of vegetables.

A little of everything: Combine fruit, a protein-rich food, and something crunchy.

Shopping for one

Start with ingredients you'll use in more than one way. A carton of eggs can provide several snacks or breakfasts. Strawberries can be enjoyed fresh, added to oatmeal, or frozen for later. Pumpkin seeds can also be used in salads, grain bowls, and baked goods.

When buying packaged foods, compare the price per ounce rather than the package price alone.

Shopping for more than one

Estimate the number of snacks you'd like to prepare before shopping. Multiply the portions above by that number, then adjust for package sizes and household preferences.

Keep ingredients separate when different people have different allergies, preferences, or appetites.

Flavor and texture

Try pairing creamy foods with crunchy toppings, sweet fruit with something savory, or tart flavors with richer ingredients.

You can also experiment with herbs, spices, and different preparation methods to change the experience without needing an entirely new set of groceries.

Nutrition notes

Eggs provide protein and choline. Cheese contributes protein and calcium. Strawberries provide vitamin C. Pumpkin seeds contribute magnesium, and dark chocolate contains cocoa compounds that have been studied for their effects on vascular function.

The nutritional contribution of each snack depends on the exact ingredients, quantities, and products selected.

Food safety and important considerations

Keep eggs, cheese, and cut fruit refrigerated. Pack perishable snacks with a cold source when refrigeration isn't available.

Check ingredient labels for milk, egg, seed, nut, and other allergen concerns, including possible cross-contact.

Dark chocolate may contain caffeine and theobromine. Individual tolerance varies, and certain ingredients or dietary patterns may require modification for people taking medications or managing medical conditions.

If you have medication-related food restrictions, follow your prescribing clinician's or pharmacist's guidance.

Make it your own

Choose a combination that sounds appealing, fits your schedule, and is realistic to prepare.

Next Friday, we'll explore another way to make food at home practical, enjoyable, and worth looking forward to!

Dr. Griffin McMath, ND

Dr. Griffin McMath, ND, is a registered naturopathic doctor, healthcare strategist, writer, and founder of Colorado Naturopathic House Calls. Her career spans clinical medicine, integrative oncology, nutrition, food systems, botanical medicine, scientific communication, public health, and professional advocacy.

Before attending naturopathic medical school at Bastyr University, Dr. McMath studied anthropology and global health, gaining international healthcare experience that informed her understanding of the cultural, environmental, economic, and social circumstances influencing health and healthcare decisions.

Her clinical experience includes serving as a naturopathic doctor and Program Administrator of Integrative Wellness at the Maryland Proton Treatment Center, in partnership with the University of Maryland's Center for Integrative Medicine and Department of Radiation Oncology. Her broader professional work has included academic healthcare, botanical medicine, nutrition education, and endurance sports and performance.

Dr. McMath previously served as Chief Content Officer and subsequently Chief Strategy Officer of The Paleo Diet®, leading work at the intersection of nutrition science, health literacy, public education, and food industry strategy. She also co-hosted Fast Talk, an endurance sports podcast exploring exercise physiology, nutrition, training, and athletic performance. Her food systems work includes participating as a panelist and speaker on the Non-GMO Project's Non-UPF Verified industry panel, contributing to discussions about food processing, ingredient integrity, verification standards, and consumer education.

Her professional leadership includes several years on the board of the Oncology Association of Naturopathic Physicians and longstanding service on the American Association of Naturopathic Physicians' Communications Committee. As Executive Editor at the Institute for Natural Medicine, she developed a profession-wide public education and communications training program for naturopathic medical students and physicians, preparing them to engage effectively with public, professional, and media audiences.

Her leadership began during medical school, when she became the first naturopathic medical student invited to serve on the board of the California Naturopathic Doctors Association. She was also the first naturopathic medical student to receive the American Association of Naturopathic Physicians' President's Award and received Bastyr University's Founders Award, named in honor of Les Griffith, ND.

Through Healthy From Home, Dr. McMath draws on her clinical training, experience in nutrition and food systems, and longstanding interest in the relationship between food, culture, health, and everyday life. She shares recipes, food science, shopping strategies, culinary inspiration, and evidence-informed guidance to help readers make informed decisions about what they eat, how they prepare it, and what works for their individual needs, preferences, and circumstances.