Healthy Snack Attack

Why are snacks important?

Snacks are important because they help keep your energy level up between meals so you can do the things you like to do. Eating small, well-balanced snacks between meals can also keep you from eating too much at meal time.

What snacks should I choose?

Foods from the grain, fruit, vegetable, protein, and dairy groups are healthy snacks because they are packed with nutrients. Foods such as chips, cookies, and candy are not as healthy because they are loaded with refined grains and sugars that can raise your insulin levels. It's okay to eat these snacks once in a while, but not every day. Remember to pick high fiber, low sugar foods from the grain group and combine them with high protein foods. For example, try apple or celery and peanut butter, whole-wheat crackers and cheese, whole-wheat pita or carrots and hummus, or yogurt and nuts.

Easy snack ideas

• String cheese
• Popcorn - try the mini microwave bag
• High fiber cereals such as Kashi®, Puffins®, and Shredded Wheat® (look for more than 5 grams of fiber per serving)
• Nuts
• Fruit such as an apple, orange or grapes
• Energy Bars, such as Balance® Luna® or GNU Foods® (look for <25 grams of carbohydrates per bar)
• Peanut butter and celery, apple, or crackers
• Yogurt with granola or fruit
• Yogurt smoothies
• Hummus and carrots
• Cottage cheese
• Cheese and high fiber crackers such as Kashi TLC®, Ak-Mak®, Triscuit®, or WASA® (look for at least 2 grams of fiber per serving)
• Fruit Salad
• Sugar-free Jello® with fruit
• Soy nuts
• Raw vegetables (such as baby carrots) with reduced-fat ranch dressing or yogurt dip
• Celery with low-fat cream cheese
• Sunflower seeds
• Whole wheat bread or English muffin with cheese

Written by the CYWH Staff at Children's Hospital Boston

Updated: 1/10/2008

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