Healthy Snacking

woman snacking in office at work

Most of us do it. Some of us sneak it. Some of us even have attacks over it. Yes, snacking! If snacking is done in moderation with smart choices, it can fit easily into a healthy dietary pattern.

Here are some healthy snack ideas.

Crunch the munchies.

  • Apple slices lightly schmeared with a tablespoon of no-added salts/low-sodium peanut butter
  • Pear wedges dipped in fat-free/low-fat cottage cheese
  • Pair hummus or tzatziki sauce that are low in sodium and fat with raw vegetables such as: 
    • Carrot and celery sticks
    • Bell pepper slices
    • Zucchini or cucumber rounds
    • Broccoli and cauliflower florets
    • Cherry or grape tomatoes
  • Roasted chickpeas
  • Popcorn (air-popped or made with a nontropical vegetable oil)
  • Whole-grain crackers
  • Unsalted nuts and seeds

Rethink your drink.  

If you drink juice, look at the amount of added sugar on the Nutrition Facts label. Instead of sugary drinks, try:

  • Plain or sparkling water. Add citrus or cucumber slices, mint or other herbs for flavor.
  • Fat-free/low-fat dairy milk, plain soy milk or unsweetened oat or nut milk
  • Unsweetened tea or coffee
  • 100% fruit juice without added sugar
  • Low-sodium tomato or mixed-vegetable juice

Snack on healthy options.

  • Whole-grain toast with peanut butter or other nut butter without added salt or sugar
  • Fat-free/low-fat cheese 
  • Plain fat-free/low-fat yogurt with fruit
  • Fruit and veggie smoothie without added sugar or syrup
  • Whole-grain crackers with  very low sodium canned tuna or low-sodium salmon
  • Canned fruit (packed in 100%juice, water)
  • Baked or raw apples sprinkled with cinnamon
  • Raisins, dates, figs and other unsweetened dried fruits
  • Frozen banana slices without added sugar
  • Frozen grapes without added sugar
  • Fresh fruit salad flavored with fresh herbs, such as mint or fresh gingerroot.
  • For packaged snacks, be sure to read the Nutrition Facts label. Look at the serving size to determine how many calories, added sugars and sodium are included.

Last Reviewed: Oct 8, 2025