Mix and Match Snacks

The secret to good snacking is to choose low-calorie foods that are rich in nutrients. Try lean proteins, whole grains, vegetables and fruits.

Protein

Grains

Fruits and Veggies

Lean sandwich meat, cubed or sliced, chicken breast strips

Whole-grain tortillas

Shredded or sliced veggies (try carrots or cucumbers)

Almonds, walnuts, pecans, sunflower seeds
Walnuts

Whole-grain English muffins

Raisins or dried cranberries

Hard-boiled eggs

Popcorn

Fresh fruit of any kind

Cheese slices, cubes, string cheese or cottage cheese

Whole-grain crackers

Fruit smoothies or frozen fruit bars

Yogurt (light or fat-free)

Whole-grain breadsticks, soy crisps, or rice cakes

Grapes: frozen or fresh

Peanut butter or natural nut butters

Whole-grain mini-bagels

Fruit cups or canned fruit

Edamame, hummus, tofu

Whole-grain pita bread

Bell peppers, sliced or cubed
Peppers

Low-fat or skim milk

Whole-grain dry cereal

Berries or melon

The words “snack” and “treat” are often used interchangeably. However, they're two totally different things.

Snacks should be both nutritious and filling: apples with a little peanut butter, a slice of melon and a piece of string cheese, carrots with a serving of hummus, yogurt with berries. Keep healthy snacks to about 150-200 calories each. Adults and children need only about 2 snacks a day.

Treats are simply an occasional indulgence: candy, fruit snacks, cheesy crackers or chips. You don’t need to ban treats altogether, but don’t use them as a substitute for a healthy snack.

. Click on Resources, then Recipes, to find simple, healthy snack options in categories like After-School Snacks, Kid-Friendly Ideas, and Snacks in a Snap.