How to Build a Healthy Snack:

  1. Lean protein + Whole grain
  2. Lean protein + Fruit or Vegetable
  3. Healthy fat + Whole grain or Fruit or Vegetable

Plain oatmeal with low fat milk

Take ¼ cup oatmeal and cook it with 1% or skim milk. Add 4 or 5 nuts for added fiber and crunch.

Low fat or fat-free yogurt with berries

Take ½ cup of plain or no sugar added yogurt and stir in ½ cup of blueberries, raspberries or strawberries (frozen or fresh are great!).

Nuts with dried or fresh fruit

Limit nuts to a handful for the whole day. Even though they have healthy fat, they still are a high-calorie food. Mix 15 raisins or 3 apricots with 10 nuts and you got yourself a great snack.

Peanut butter and an apple

Combine creamy with crunchy- 1 tablespoon of peanut butter with half an apple. Half a banana works great here too! Kids and adults will love this one!

Cottage cheese and fruit

Chop half a cup of apple or berries into ¼- ½ cup of cottage cheese (try to find low salt) with a few nuts and you’ll be satisfied until your next meal.

Low-fat cheese stick with tomatoes

Try to find low-fat cheese whenever possible. One cheese stick and a handful of cherry tomatoes are great together.

Salad with sunflower seeds

Sprinkle 1 tablespoon of sunflower seeds over some greens, tomatoes and cucumbers. Toss with some olive oil and vinegar (go light on the oil).

Whole grain crackers with peanut butter or humus

Take 2-3 whole grain crackers and spread a thin layer of peanut butter. Delicious and satisfying until your next meal!

Seasoned popcorn

Take 3 cups of popcorn and sprinkle with Parmesan cheese or spray with olive oil.

Roasted chickpeas

Preheat oven to 400 degrees. Open a can of chickpeas, rinse well and dry them off well. Toss in a bowl with olive oil and a sprinkle of salt. You can season them with herbs or spices and roast in the oven for 20-30 minutes. Give them a shake every 10 minutes until dried out and crispy.

Steamed Edamame

Edamame are soy beans in pods that look like peas. They are found in the freezer section of some supermarkets and are fully cooked. To serve, heat them in the microwave with a teaspoon of water for a few minutes. They taste great as is or sprinkled with a hint of salt.

Kale Chips

These are sold at health food stores, but they taste even better when made at home.  Wash and dry the kale well, in a bowl, drizzle with olive oil, sprinkle lightly with salt and bake at 350 degrees until crisp.

Hard-boiled egg

Eat one alone or with a piece of fruit or 2-3 whole grain crackers or 1 slice of whole wheat bread.