Health Advocate Blog

Healthy snacks to have on hand

Eating healthy snacks in between meals can add fiber and nutrients to your diet without adding too many calories. They can give you an energy boost during the day and prevent you from overeating at meals. When you allow yourself to get extremely hungry, you are more likely to binge eat and crave high-fat, sugary foods. Know the times when you are most likely to get hungry between meals and plan for them by having healthy snacks on hand. You can bring these snacks wherever you go!

  • Fresh fruit: Apples, pears, bananas, oranges, clementines. These fruits don’t need to be refrigerated. Put a bowl of them on your desk, or bring a piece of fruit with you on the go!
  • Whole grain crackers with nut or sunflower butter. Pairing your crackers with nut or sunflower butter makes it a balanced snack.
  • Nuts. From peanuts to pistachios, almonds to walnuts, there are so many tasty nut choices available! Nuts are a filling snack that pack a protein punch! Just be sure to stick to the correct serving size—because they also have high fat content, you’ll want to make sure to not overeat them.
  • Roasted chickpeas. Chickpeas are full of protein and fiber. When roasted, they are crispy and crunchy, and they make a wonderful snack. Buy them at the grocery store or make your own (they’re pretty easy to whip up, and you’ll get to choose what spices you use to flavor them!).
  • Beef jerky or turkey jerky. Most meat needs to be refrigerated, but jerky doesn’t need to be! These meat sticks can satisfy your salty cravings. To keep it healthy, be sure to choose varieties that are low-sodium.
  • Popcorn. Popcorn is a great whole-grain snack that satisfies crunchy cravings! To make it a healthier snack, air-pop popcorn at home and bring it to work instead of using microwaveable packets of popcorn.
  • Homemade trail mix. The best thing about this snack is how customizable it is! Combine ingredients like dried fruits, whole-grain cereal, dark chocolate chips, nuts, seeds, and more.
  • Seeds. Choose unsalted seeds like sunflower or pumpkin seeds.
  • Can or packet of tuna (3 oz. size). This is a good source of protein! Choose low-sodium varieties when possible. Enjoy with whole-grain crackers.
  • Can of vegetable juice or juice box of fruit juice. Make sure you’re choosing 100% juice with no sugar added!
  • Whole grain cereal. Pack a serving of your favorite healthy cereal into a reusable container. Choose cereal that is made with whole grains and is low in sugar.
  • Protein bar. To keep it healthy, look for ones that include fruits, nuts or nut butters, and whole grains, without added sugar.

Keep in mind these three basic fundamentals when planning your healthy snacks.

  1. All fresh fruits and vegetables are great choices.
  2. Stock a healthy snacking area at home—include fruits and vegetables, whole-grain crackers and low-fat dairy products.
  3. Keep a supply of healthy snacks in your office and car in order to prevent trips to the vending machine or drive-thru.