11 Healthy, Delicious Snacks That Pair Perfectly with Coffee, According to Dietitians

Is there anything better than a fresh, hot cup of coffee in the morning? Whether you enjoy the occasional cup or can’t get out of bed without the stuff, coffee looms large over our diets. It’s a staple for a majority of Americans; a whopping 62% of us drink at least one cup a day.

But picking a snack to pair with coffee is much more complicated than finding the perfect roast, especially since so many popular ones (we’re looking at you, donuts) are pretty much junk food. “Snacks provide an energy boost between meals, if they’re planned right,” says Jerlyn Jones, R.D.N., L.D., owner of The Lifestyle Dietitian. Avoid or limit snacks high in added sugar, fat, and sodium, and look for ones high in fiber, protein, vitamins, and minerals instead.

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If you’ve been experiencing some of the negative effects of coffee, like jitters and indigestion, snacks might not be able to help you. There’s no evidence to link drinking coffee on an empty stomach to an increase in the severity of negative side effects, Jones notes.

One exception, however, could be a common symptom for caffeine lovers. “Coffee is very acidic and can cause upset stomach or aggravate acid reflux,” explains Diana Sugiuchi, R.D.N., founder of Nourish Family Nutrition. “Having something to eat can offset this.”

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When drinking coffee, try to keep yourself from slipping into an indulgent routine. Jones and Sugiuchi recommend watching out for added sugars and simple carbs in things like white flour and creamers. Both ingredients “will lead to a big spike in blood sugar followed by a crash which will make you feel tired and sluggish a couple of hours later,” Sugiuchi explains, “which is what you’re trying to avoid.”

It’s 10 a.m. and you need a post-breakfast, pre-lunch pick-me-up, a satisfying snack that complements your second (OK, possibly third) cup of coffee without sabotaging lunch. You’ve sworn off the truly unhealthy stuff, but kale chips aren’t going to cut it either. Try these 10 dietitian-approved options with flavors that pair well with a cup of joe.

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