Snacking is an essential part of every diet, regardless of what we are trying to accomplish with the food we eat. Are we maintaining or trying to lose weight? Healthy snacks help keep us full and nourished so that we don’t overeat or binge later on. Think of a snack as a “mini-meal.” It should contain some protein, carbs, and healthy fats. Add some bonus points for fiber, as it helps fill us up and slow digestion which helps us feel fuller longer. Over the period of a day, these “mini-meals” may be the only food a client will eat. Make them count in a healthy way.
Whether you are keto, vegetarian or any other diet, there are many diet-friendly snacks available. If you need inspiration, check out our list of healthy snacks to buy or make at home. Some are low calorie and high fiber, while others are high fat and high protein. These are just a sampling of the great variety that’s out there. Use this list to build a stock of your favorite healthy snacks.
Download this DAILY DIARY to help you and caregivers to keep track of what is consumed.
Popcorn
It fills you up with a great low-calorie source of fiber. Be mindful of oils and use portion control. (3 C of air-popped popcorn: 93 calories, 1.1 g fat, 18.6 g carbs, 3.6 g fiber, 3 g protein)
Nuts
Walnuts, peanuts and walnuts are full of heart-healthy fats and fiber. Limit yourself to a handful to keep you on a weight-loss track. (1/4 cup of raw almonds: 170 calories, 15 g fat, 7 g carbs, 4 g fiber, 6 g protein)
Dark Chocolate
A small serving is super satisfying and loaded with energy-boosting nutrients like magnesium and iron. Try Lindt 80% dark chocolate. Stick to two to four squares a day and opt for 70 percent cocoa or more. (two pieces: 70 calories, 4.50 g fat, 6 g carbs, 1.g protein)
Dates
They are sweet and offer high giber and antioxidants. (1 date: 66 calories, 0.04 g fat, 18 g carbs, 1.6 g fiber, 0.4 protein)
Hard-Boiled Egg
(80 calories, 5 g fat, 1 g carbohydrates, 6 g protein), healthy and easy.
Sugar-free Jello Cup
(20 calories, 2 g fat, 0 g carbohydrates, 2 g protein)
Chocolate Rice Cake with TBSP Peanut Butter
(160 calories, 8 g fat, 15 g carbohydrates, 5 g protein)
Starkist Tuna Pouch with 6 Wholegrain Crackers
(140 calories, 3 g fat, 12 g carbohydrates, 18 g protein)
Babybel Cheese with 17 Grapes
(125 calories, 6 g fat, 16 g carbohydrates, 6 g protein)
Light Laughing Cow Cheese with Whole Grain Saltines
(2 wedges-6 whole grain saltines: 120 calories, 6 g fat, 15 g carbohydrates, 5 g protein)
KIND Granola Bar
(200 calories, 13 g fat, 16 g carbohydrates, 6 g protein)
Grapes
Naturally sweet, they are a great source of hydration and fiber. (1 cup: 110 calories, 0.2 g fat, 29 g carbs, 1.4 g fiber, 1.1g protein)
Cottage Cheese
Protein helps you feel satiated and makes an excellent keto snack with only three grams of carbs per serving. (1/2 cup: 90 calories, 2.50 g fat, 5 g carbs, 0 g fiber, 12 g protein)
Avocado
Full of plant-based fats and protein, they keep you fuller longer. Excellent for keto. (half an avocado: 130 calories, 12 g fat, 6 g carbs, 5 g fiber, 1 g protein)
Fresh Veggies
Fiber in veggies helps with bowel movements, lowers blood pressure and cholesterol. Low carb veggies also make a keto-friendly snack. (1 stalk celery: 6 calories, 0.07 g fat, 1.19 g carbs, 0.6 fiber, 0.28 g protein)
Hummus
Packed with fiber and healthy plant-based fats that keep you full and stabilize blood sugar. (1 TBSP: 27 calories, 1.29 g fat, 3.02 g carbs, 0.07 g fiber, 0.73 g protein)
Beans
Edamame Beans are crunchy, low carb, high fiber protein snacks suitable for diabetic weight loss. They offer plant-based protein and fiber to help fight cravings. (1/3 C: 114 calories, 5 g fat, 7 g carbs, 5 g fiber, 14 g protein)
Whole Grain Crackers
A great source of complex carbs for energy and fiber or satiety. (6 crackers: 60 calories, 1.5 g fat, 11 g carbs, 1 g fiber, 1 g protein)
Greek Yogurt
Add fresh, healthy fruit to protein-packed yogurt for even more nutrients and fiber. (8 oz plain Greek Yogurt: 130 calories, 0 g fat, 11 g carbs, 0 g. fiber, 22 g protein)
Nut Butters
Peanut butter or almond butter offer healthy fats and protein that help you stay full. (2 TBSP: 180 calories, 13 g fat, 9 g carbs, 2 g fiber, 9 g protein)
Oatmeal
Oats of high in fiber and protein which are digested at a slower rate which helps to stabilize blood sugar. (1/2 C: 180 calories, 3 g fat, 33 g carbs,4 g fiber, 5 g protein)
Kale Smoothie
Green, leafy kale is loaded with vitamins and antioxidants like Vitamin K and folate, and gut-healthy fiber. (1 smoothie: 183 calories, 0.3 g fat, 37 g carbs, 4 g fiber, 3.4 g protein)
Spinach Smoothie
Spinach is another leafy green that is high in Vitamin C and K, and folate. (1 smoothie: 314 calories, 13.4 g fat, 44.2 g carbs, 9.7 g fiber, 10 g protein)
Chia Seeds
These are packed with omega-3 fatty acids, which can help reduce inflammation and boost brain health. They contain fiber and protein and blend well with yogurt, oatmeal or a smoothie for a well-rounded snack. (1 TBSP: 60 calories, 4 g fat, 5 g carbs, 3 g fiber, 2 g protein)
Raspberries
Naturally sweet, fresh or frozen, they have tons of vitamins, potassium, iron and calcium. (1 C: 64 calories, 0.8 g fat, 15 g carbs, 8 g fiber, 1.5 g protein)
Watermelon
It is 90% water so it offers excellent hydration, as well as fiber. (1 C: 46 calories, 0.2 g fat, 12 g carbs, 0.6 g fiber, 0.9 g protein)
Pears
Great for weight loss, pears are paced with fiber which makes you feel full longer. (1 Pear: 96 calories, 0.2 g fat, 25.6 g carbs, 5.1 g fiber, 0.6 protein)
Trail Mix
The high fiber in nuts keeps you full and satisfy your sweet cravings from fruit or a bit of chocolate in the mix. Be mindful of portion size. (1.4 C: 140 calories, 8 g fat, 16 g carbs, 2 g fiber, 3 g protein)
Chickpeas
Roasted chickpeas offer a satisfying crunch, along with high fiber and a good source of protein. Rinse and drain a can of chickpeas. Toss them with 1 1/2 TBSP olive oil, salt, pepper and whatever spice you like. Toast at 400 degrees F for 30 minutes. One batch makes 3 servings. (1/2 C: 160 calories, 8 g fat (1 saturated), 17 g carbs, 2 g sugar, 4 g fiber, 5 g protein, 292 ml sodium)
Cauliflower
Raw veggies like cauliflower offer fiber which keeps you full all day. Try it with hummus or a favorite salad dressing. (1 Serving: 27 calories, 0.3 g fat, 5.3 g carbs, 2.1 g fiber, 2.1 g protein)
Bananas
A great source of protein and potassium, try eating them with Greek Yogurt and dark chocolate. (1 banana: 105 calories, 0.39 g fat, 27 g carbs, 3.1 g fiber, 1.3 g protein)
Carrots
Like celery, they are loaded with fiber to keep you full. Their sweetness compliments a smoothie. (1 C Chopped: 52 calories, 0.3 g fat, 12 g carbs, 3.6 g fiber, 1.2 g protein)
Sliced Tomato with a Sprinkle of Feta and Olive Oi
This savor snack perks up your taste buds. Slice one medium tomato and top with one ounce of feta and a teaspoon olive oil. (133 calories, 11 g fat, 5 g saturated, 5 g carbs, 4 g sugar, 265 mg sodium, 1 g fiber, 5 g protein)
Shrimp and Cocktail Sauce
Shrimp are a great source of lean protein. Combine eight cooked, peeled, deveined shrimp with 1.4 C cocktail sauce for dipping. (1 Serving: 126 calories, 1 g fat (5 g saturated), 16 g carbs, 4g sugar, 432 mg sodium, 1 g fiber, 14 g protein)
Baby Carrots with Hummus
A great snack anytime, you can sprinkle it with bagel seasoning to add extra flavor. (1 C Baby Carrots-1/4 C hummus: 236 calories, 12 g fat (5 g saturated), 27 g carbs, 12 g sugar, 416 mg sodium, 10 g fiber, 6 g protein)
Banana Split
A healthy version of a classic, half a banana and top it with yogurt, nuts, and berries. (1/2 banana – ¼ Greek yogurt: 242 calories, 10 g fat (1 g saturated), 33 g carbs, 18 g sugar, 23 mg sodium, 4 g fiber, 10 g protein)
Egg on Toast
This healthy snack is good or breakfast or anytime. You can use a hard-boiled, scrambled or friend egg. Toast a slice of whole-grain bread and top it with one egg. (1 serving: 182 calories, 6 g fat (2 g saturated), 20 g carbs, 4 g sugar, 221 mg sodium, 3 g fiber, 11 g protein.)
Crispy Sweet Potato Fried
Bake up some sweet potato fries to curb your fast-food weakness. (1 Serving: 263 calories, 7.1 g fat, 47.4 g carbs, 6.8 g fiber, 3.6 g protein)
Chocolate Milk
A replenishing snack after a work-out, the simple carbs from the chocolate and the milk’s lactose are a great reviver. Stir in one tablespoon of chocolate syrup into a cup of almond or low-fat milk. (8 oz: 174 calories, 5 g fat (3 g saturated), 25 g carbs, 21 g sugar, 123 mg sodium, 1 g fiber, 8 g protein)
Peach and Honey Popsicles
Simple freeze Greek Yogurt with fruit to make a staple healthy snack. (1 Popsicle: 170 calories, 4.4 g fat, 31.3 g arbs, 1.3 g fiber, 3.9 g protein)
White Beans and Olive Tapenade
It’s a great combo of fiber, fat, protein and resistant starch that keeps you full and satisfied. Scoop it up with whole-grain pita chips or crackers, celery or cucumbers. Mix one teaspoon canned tapenade with ½ C canned white beans (drained and rinsed). (1 serving: 126 calories, 4 g fat (0 g saturated), 20 g carbs, 1 g sugar, 121 mg sodium, 6 g fiber, 6 g protein)
Dates and Pistachios
More sophisticated than ordinary fruit and nuts, the honey-like sweetness of the dates paired with the strong flavor of pistachios feels like dessert. Combine two pitted dates with two TBSP pistachios. (1 serving: 213 calories, 7 g fat (1 g saturated), 40 g carbs, 33 g sugar, 35 mg sodium, 5 g fiber, 4 g protein)
PB-Apple-Chocolate Nachos
This well-balanced snack gets you protein and lots of fiber with the little added sugar from dark chocolate preventing a mid-afternoon crash. Thinly slice an apple, drizzle the slices with a tablespoon of peanut butter and 1.2 ounce melted dark chocolate. (1 Apple, etc. = 253 calories, 13 g fat (4 g saturated), 35 g carbs, 25 g sugars, 74 mg sodium, 7 g fiber, 4 g protein.)
Chocolate-Covered Banana Pops
Eating food on a stick is always fun. Insert a stick into half a banana. Dip banana into melted chocolate. Sprinkle with coconut and nuts. (1 pop: 144 calories, 9 g fat, 21 g carbs, 6 g fiber, 2 g protein)
Microwave Egg Taco
Crack one egg into a microwave dish and cook for 90 seconds. Sirn in ½ ounce shredded cheddar, then serve inside a small whole-wheat tortilla. Add salsa if desired. (1 Serving: 182 calories, 10 g fat (5 g saturated), 11 g carbs, 1 g sugar, 360 mg sodium, 3 g fiber, 11 g protein)
Cottage Cheese with Almonds and Honey
Sweet – Crunchy – Healthy; Tope 1.2 cup low-fat cottage cheese with two TBSP slivered almonds and a teaspoon of honey for a combo second to none. (Per servicing: 196 calories, 10 g fat (2 g saturated), 12 g carbs 10 g sugar, 363 mg sodium, 2 g fiber, 17 g protein)
Beef or Turkey Jerky with Raisins
Look for jerky with less than 400 mg sodium per ounce. Pair with raisins for an energizing and portable healthy snack. (1 ounce jerky/2 ounces raisins: 147 calories, 1 g fat (1 g saturated), 19 g carbs, 3 g sugar, 390 mg sodium, 1 g fiber, 15 g protein)
Pears and String Cheese
Slice one medium pear and eat with one low-fat string cheese. It’s a great way to have natural sugar and lots of fiber, along with satisfying fat and protein. (Per Serving: 182 calories, 6 g fat (4 g saturated), 27 g carbs, 17 g sugar, 172 mg sodium, 6 g fiber, 8 g protein)
Pumpkin Pie Dip
Dunk your apple slices, ginger snaps or fat-free graham crackers into this yummy fall delight. (Pumpkin Puree – 15 oz can, ¾ cup brown sugar, 1 teas. vanilla extract, 1/8 teas. cinnamon, 1/8 teas pumpkin pie spice, 6 oz Greek yogurt, 8 oz Cool Whip (or Tru Whip, then chill). (1/2 C – 105 Calories, 21 g carbohydrates, 2 g protein,
Fresh, Frozen or Canned Fruit and 100% Juice
If the fruit is preserved, check for sugar content. Dole fruit cups contain real fruit in real fruit juice so they are naturally fat and cholesterol free and rich source of vitamin C. Juice does not contain the fiber one can get in whole fruit and may contain more calories from sugar. But there are other benefits to juiced. For instance, a single cup of cranberry juice contains: 116 calories, 1 g protein, 31 g carbs, .25 g fiber, 31 g sugar, 4% of the daily value for Potassium, 26% of the DV for Vitamin C, 20% of the DV for Vitamin E and 11% of the DV for Vitamin K. It’s also high in antioxidants which may help protect from free radicals and urinary tract infections. There is always a valuable place in our diets for fruits and juices.
Sorghum
Sorghum is a plant-based protein that is packed full of the nutrients that support a healthy diet, including protein, iron, Vitamin B6, niacin, magnesium and phosphorus. Certain sorghum grains are rich In antioxidants, which may help lower your risk of cancer, diabetes, heart disease and some neurological diseases. It’s celiac safe for a gluten-free diet. The wonderful nutty flavor can substitute for other grains for healthier snacks and meals.
*Judy Harrison – POM Homecare
** American Heart Association, Tasting Table, My Plate, National Institute of Health
