Healthy Snack Attack

Why are snacks important?

Snacks are important because they help keep your energy level up between meals so you can do the things you like to do. Eating small, well-balanced snacks between meals can also keep you from eating too much at meals.

What snacks should I choose?

Foods from the grain, fruit, vegetable, protein, and dairy groups can make healthy snacks if you choose options that are packed with nutrients. Foods such as chips, cookies, and candy are not as healthy because they are made up of unhealthy ingredients such as refined grains and sugars. It's okay to eat these snacks once in a while, but they shouldn't be the foods you have for snacks on a regular basis. When you are having grains at a snack, try to pick high fiber, low sugar options as much as possible. Also, protein is a really filling nutrient, so include a source of protein at most snacks.

Easy snack ideas:

• String cheese
• Popcorn - try the mini microwave bag
• High fiber cereals such as Kashi®, Puffins®, and Shredded Wheat® (look for more than 5 grams of fiber per serving)
• Nuts
• Whole wheat pita or carrots with hummus
• Fruit such as an apple, orange or grapes
• Energy Bars, such as Kind® or GNU Foods® bars
• Peanut butter and celery, apple, or crackers
• Yogurt with granola, nuts, or fruit
• Yogurt smoothies
• Cottage cheese
• Cheese and high fiber crackers such as Kashi TLC®, Ak-Mak®, Triscuit®, or WASA® (look for at least 2 grams of fiber per serving)
• Fruit Salad
• Soy nuts
• Raw vegetables (such as baby carrots) with hummus or yogurt dip
• Celery with low-fat cream cheese
• Sunflower seeds
• Whole wheat bread or English muffin with cheese

Written by the CYWH Staff at Children's Hospital Boston

Updated: 5/11/2011

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