How to Choose Healthy Snacks

Co-authored by Dina Garcia, RD, LDN, CLT

Last Updated: February 20, 2024 Fact Checked

Eating the right snacks is an important part of a healthy lifestyle. Snacking provides fuel and boosts energy levels, as well as provides little delights throughout the day! By shopping smart, making mindful decisions, and being aware of ingredients, you can easily integrate healthy snacks into your life.

Part 1

Part 1 of 3:

Making Nutritious Choices

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Vegetables are low-calorie, low-fat, and naturally filling snacks. They are high in fiber and potassium and can help reduce your risk for various conditions. Try mini carrots, snap peas, marinated jicama sticks, fresh pea hummus, or parmesan-crusted zucchini fries. ^{[1]
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Fruit offers a nutritious option to curb your sweet tooth. They are self-packaged, easy to take on-the-go, and great for busy people. Try apples, bananas, raisins, fruit leather (with no added sugar), or grape tomatoes. ^{[3]
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Protein is an essential part of a healthy diet. It works to build tissue, muscle, and bones, and slows digestion, which keeps you fuller longer. Foods high in protein include fish and chicken, beans and legumes, nuts, kale, and whole grains. Try low-fat or non-fat greek yogurt with granola and fruit, hard-boiled eggs, Justin’s peanut butter packets, cheese sticks, edamame, or whole-grain protein bars. ^{[4]
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Choose snacks that are high in fiber. Among many health benefits, fiber-based snacks are very filling in small quantities. Foods high in fiber include oats, citrus fruits, beans, barley, whole-wheat flour, potatoes, and bran. Try spiced chickpea nuts, pumpkin seeds (still in the shell), an almond-honey power bar, or a cranberry-nut mini loaf with flaxseed. ^{[5]
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Healthy doesn’t mean sweet-free. If you love dessert, make sure to incorporate something sweet. A few healthy ideas include fruit crumble muesli bars, nut butter brownies or the three-ingredient brownie, apple cinnamon yogurt bites, and strawberry oatmeal bars. ^{[6]
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Part 2

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Limiting Calories

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Too much of a good thing can be harmful and overeating any type of food is unhealthy. Choose snacks in smaller portions that pack a punch. Snacks high in fiber and protein are more filling and have fewer calories. ^{[7]
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Avoid processed and packaged snacks. These are full of empty calories and have a high amount of refined sugar and flour, fat, and sodium. They can also lead to fat gain, type 2 diabetes, fatigue, and food addiction.
Soda, juice, and smoothies are chock full of sugar. Limit or exclude soda completely. Make or buy all-natural juice that has no added sugar. Try making your own smoothies by mixing healthy ingredients such as blueberries and spinach, strawberries, bananas, and oatmeal, or peanut butter and almond milk. ^{[8]
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Enjoying your sweets alongside filling and healthy foods reduces your overall sugar intake. Trail mix with M&M’s or chocolate chips, yogurt or chocolate covered nuts, or a berry mix with a sprinkling of brown sugar or all-natural honey are great options. ^{[9]
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Part 3

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Shopping for Snacks

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Create a shopping list. Write down a list that eliminates unhealthy snacks and incorporates healthy snacks you want to try. Do your best to stick to the list, while also keeping an open mind to trying new things. ^{[10]
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The unfortunate truth is that organic, sugar-free, and low-fat items are generally more expensive. If you rely on fresh fruits and vegetables, you may find that you’re shopping more frequently and having to replenish food items in larger quantities. ^{[11]
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Keep to the outer rim of the grocery store. This is where fresh fruit, vegetables, dairy, and fresh grains are stocked. The inner aisles carry processed and packaged foods such as potato chips, cookies, and frozen snacks. ^{[12]
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- Health food stores offer healthy options throughout the entire store. Feel free to wander unhindered!
If you want a packaged snack, make sure to read the ingredients on the label. A label that claims it has all-natural ingredients does not always mean it is a healthy choice. A common example is all-natural fruit juice, which is actually high in sugar. ^{[13]
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Organic may be healthier, but it can still be an unnecessary and indulgent snack. Choosing a package of cookies just because they are organic will do nothing to improve your snacking habits. Stick with healthy food choices and avoid purchasing items that you can easily do without. ^{[14]
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What Are Healthy Snacks?

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How do I choose healthy food?

Dina Garcia, RD, LDN, CLT
Registered Dietitian-Nutritionist
Dina Garcia is a Registered Dietitian, Nutritionist, and the Founder of Vida Nutrition and Conscious Living, her private practice based in Miami, Florida. Dina specializes in helping yo-yo dieters and binge eaters overcome food guilt, practice self-love, and rediscover self confidence. She has over 15 years as a dietitian. She received a BS in Dietetics from Ball State University and completed her supervised dietician practice at California State University, Fresno. She is certified as a Registered Dietitian (RD) by the Commission on Dietetic Registration and is a Florida Licensed Dietician/Nutritionist (LDN).

Dina Garcia, RD, LDN, CLT

Registered Dietitian-Nutritionist

Expert Answer

Snacks should be satisfying, which means they should fill you up between meals and be enjoyable to eat. Fiber-rich snacks like whole fruits and grains, when paired with protein and/or health fat, work well to fill you up.

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Is it possible to snack too much when pregnant?

Melody Sayers, MS, RD, NASM-CPT
Registered Dietician & Personal Trainer
Melody Sayers is a Registered Dietitian and NASM (National Academy of Sports Medicine) Certified Personal Trainer. She is the owner of Elevate Your Plate®, a private nutrition counseling and personal training practice, focused on an evidence-based, individualized, realistic, and results-driven approach to improving one's health. With over 8 years of experience, Melody has worked in both the private and public health sectors, helping both individuals and communities achieve milestones in managing their weight and preventing disease. She currently holds a Certificate in Adult Weight Management and a Master of Science in Nutrition, Dietetics, and Food Science from the California State University - Northridge.

Melody Sayers, MS, RD, NASM-CPT

Registered Dietician & Personal Trainer

Expert Answer

I recommend eating every 2-3 hours in order to keep your hunger levels in check. The question remains: what are you snacking on? If you are unable to control yourself with your favorite unhealthy snack items, do your best not to bring the item into the home.

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Tips

Make sure to eat before you leave for the grocery store! If you go shopping while hungry, you are much more prone to buying junk food. ^{[15]
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Remember to reward yourself with an occasional indulgence. We all need to treat ourselves to something special periodically.

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Leave the junk food in the grocery store because it's easier to resist temptation once in a store than all week long at home.

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Ask a friend to eat healthy with you! You can give each other tips and recipes and keep each other motivated.
Make a grocery budget for yourself so you aren't tempted to buy sugary or unhealthy snacks at the store.

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Warnings

Be wary of the false effects of caffeine. Once your morning cup of joe wares off, you may end up feeling more run down.

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Avoid corn, cottonseed, and canola oils, as these are often genetically modified. Additionally, peanut oil has very high levels of pesticide residues.

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Stay away from anything that has high fructose corn syrup. This is an artificial sugar that contains several health hazards. Agave should also be avoided if you do not want fructose, as agave, advertised as a "healthy and natural" sweetener, also has a high amount of fructose. ^{[16]
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