What comes to mind when you think "snack"? Cookies, chips, candy, or maybe ice cream?

Surprisingly, NONE of those are snacks.

They’re treats!

Snacks

A snack is a mini meal that's both nutritious and satisfying. It should include protein, healthy fats, and a serving of fruit or veggies. A well-balanced snack boosts your energy, curbs hunger, and helps you meet your daily nutritional needs, like protein, fiber, vitamins, and minerals.

And since 90% of Americans aren't hitting the recommended 5 servings of fruits & veggies each day, snacks are a great way to make up the difference.

That's why snacks should be part of your overall meal plan, not just something you grab when hunger strikes. By planning and preparing snacks in advance, you're more likely to stay satisfied between meals, reduce cravings, and avoid overeating, which is especially helpful if you're aiming to lose weight.

We recommend having two snacks each day: a mid-morning snack with fruit and a mid-afternoon snack with veggies. And don't worry, healthy doesn't have to mean boring!

Click here for some of our fun & creative snack recipes that all fall within the 200–250 calorie range.

Treats

On the other hand, a treat is something you enjoy purely for pleasure. Think candy, chips, ice cream, cookies, or even a glass of wine. Treats don't offer much in the way of nutrition, but they're delicious and make life a little sweeter.

Treats are not “bad.” In fact, they can HELP you lose weight!

That’s because enjoying a couple of your favorite treats each week prevents cravings from building up & makes it easier to stick to your healthy eating habits long term.

The key is to plan your treats strategically. Here's how:

• Pick two treats you'll love this week: sweet, salty, alcohol? It’s up to you!
• Check your schedule and decide when to enjoy them: at a party, during a cozy night in, after a workout?
• Decide on the portion size. If you're focused on weight loss, try two 100-calorie treats per week. If not, decide what works best for your goals & preferences.
• When it's treat time, savor every bite (or sip)! Enjoying your favorite treats without guilt allows you to feel in control of your eating habits.

Click here for delicious 100-calorie treat ideas.

Why You Need to Know the Difference

While both snacks and treats have their place in a healthy diet, it's important to understand the difference. If you replace your daily snacks with treats, you'll miss out on essential nutrients, experience blood sugar fluctuations, and may end up craving even more treats.

Plus, you’ll likely consume too many calories, sugar, saturated fat, and sodium, which can impact both your health and your weight.

The Bottom Line:

Plan for two healthy snacks a day and two yummy treats a week. This way, you can enjoy the best of both worlds while staying on track with your goals!