Healthy Snack Ideas

Making smart choices when snacking can help to add nutritional value to the diet and can also be a great way to prevent getting overly hungry so it is easier to make good choices at meals.  However, many of the snacks on the market have little to no nutritional value and they are often high in calories, fat, sugar and/or salt.  These types of snacks often have a negative impact on our waistline  and our health (i.e. affecting blood pressure, cholesterol, blood sugars)  So next time you reach for a snack, bypass the vending machine and try one of the following healthy snacks that supply important nutrients in the diet and taste great too!

Healthy Low-Calorie Snacks (Under 100 Calories)

  • ½ Cup Cottage Cheese
  • 1 (6 oz) Container of Light or Plain      Non-fat yogurt
  • 1 Glass Non-fat Milk or Soy Milk
  • 1 Piece of String Cheese
  • 1 Small-Medium Piece of Fresh Fruit
  • ½ Cup 100% Fruit Juice
  • ½ Cup Canned Fruit (look for varieties canned in their own juices)
  • Frozen Fruit Bar (made with 100% fruit juice)
  • Fruit Crisps (freeze-dried fruit)
  • 1 Cup Veggies with 2 Tbsp Fat-free Salad Dressing
  • 1 Cup Vegetable Juice (try the low-sodium varieties)
  • 3 Cups Air-popped Popcorn
  • 1 Mini Bag Low-fat Microwave Popcorn
  • Soy Crisps (15-20 crisps depending on brand)
  • 1 Packet of Plain Oatmeal (Try adding cinnamon for flavor)
  • 1 Cup of Broth-based Soup (look for low sodium versions)
  • 1 Hard Boiled Egg
  • 1 oz  Beef Jerky (may be high in sodium)

Healthy Snacks (100-200 calories)

  • 1 oz Nuts
  • 1 Tbsp Peanut Butter with a Piece of Fruit OR 5 Whole Wheat Crackers
  • 100% Whole Grain English Muffin with ½ Tbsp Peanut Butter
  • Veggies with 1/3 Cup Hummus
  • Many Granola Bars (read labels for calorie levels and look for ones with <10 grams of sugar and at least 3 grams fiber).  Kashi, Luna & South Beach are good options.
  • 1 Packet of Flavored Instant Oatmeal
  • 1/3 Cup Dried Fruit
  • ¾ Cup “Whole Grain” Cereal with  Skim Milk
  • Fruit and Yogurt Parfait (8 oz Yogurt with Berries.  Instead of granola try bran flakes or Fiber One cereal for some crunch)
  • Fruit Smoothie (made with 1/2 cup frozen fruit and 1 cup milk or non-fat plain or light yogurt)
  • 1 Small High-fiber Muffin (2.75” diameter)

Healthy High-Calorie Snacks (usually over 200 calories)

  • Whole Food Bars (made with nuts, seeds and dried fruit)
  • Trail Mix

Pay attention to serving sizes…even healthy snacks can add up in calories if portions are large!