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 meal time.

What snacks should I choose?

Foods from the grain, fruit, vegetable, protein, and dairy groups are healthy snacks because they are packed with nutrients. Foods such as chips, cookies, and candy are not as healthy because they are loaded with refined grains and sugars that can raise your insulin levels. It's okay to eat these snacks once in a while, but not every day. Remember to pick high fiber, low sugar foods from the grain group and combine them with high protein foods. For example, try apple or celery and peanut butter, whole-wheat crackers and cheese, whole-wheat pita or carrots and hummus, or yogurt and nuts.

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
Fruit such as an apple, orange or grapes
Energy Bars, such as Balance® Luna® or GNU Foods® (look for <25 grams of carbohydrates per bar)
Peanut butter and celery, apple, or crackers
Yogurt with granola or fruit
Yogurt smoothies
Hummus and carrots
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
Sugar-free Jello® with fruit
Soy nuts
Raw vegetables (such as baby carrots) with reduced-fat ranch dressing or yogurt dip
Celery with low-fat cream cheese
Sunflower seeds
Whole wheat bread or English muffin with cheese

Written by the Center for Young Women's Health Staff

Updated: 1/10/2008

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