Healthy Snacking

Snacking can be a great strategy to improve your nutrition intake and maintain good energy throughout the day.

Stocking the refrigerator and pantry with healthy options helps limit consumption of foods that tend to provide excessive amounts of calories, refined sugars, and fat. Any of the foods from the following lists can be a snack by itself or in combination with another food. Combining foods from the carbohydrate and protein lists gives you a slightly hearty snack for satiety and longer lasting energy.

Carbohydrate

Any fruit:

  • Apple
  • Apricots (2 fresh or 3 – 4 dried)
  • Banana
  • Berries(fresh or frozen w/o sugar)
  • Canned fruit(packed in juice or water)
  • Cherries
  • Grapes
  • Kiwi
  • Melon
  • Oranges
  • Prunes (3 – 4)
  • Raisins (2 Tbsp./1 tiny box)

Whole grains:

  • Oatmeal
  • Whole wheat bread
  • Whole wheat crackers
  • AK MAK (4)
  • TLC (15)
  • Triscuits (7)
  • 100% WW Wheat Thins (14)
  • Whole wheat Pita (1 sm)
  • Whole wheat tortilla(1sm)

Vegetables:

  • Carrots
  • Celery
  • Broccoli
  • Green, red, orange peppers
  • Salad

Protein

  • Dairy products and substitutes:
  • Skim or lowfat milk
  • Soy milk, plain or flavored
  • Yogurt (Stoneyfield, greek)
  • Soy yogurt
  • Cheese sticks
  • Cottage cheese, low fat –  ¼ – ½ c.
  • Other Cheese (1oz.), look for:
  • Low fat varieties if needed & individually wrapped portions
  • Hummus – ¼  cup
  • Deli meats
  • Chicken
  • Tuna fish
  • Nuts – ¼ c.
  • Nut butters – 1 – 2 tbsp.
  • Hard cooked eggs
  • Bean Soup