How to Choose Healthy Snacks

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

Last Updated: October 15, 2022 References Approved

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

1
Choose vegetable-based snacks. 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]
X
Trustworthy Source
MedlinePlus
Collection of medical information sourced from the US National Library of Medicine
Go to source}^{[2]
X
Research source}^{[3]
X
Research source}
2
Choose fruit-based snacks. 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. ^{[4]
X
Trustworthy Source
MedlinePlus
Collection of medical information sourced from the US National Library of Medicine
Go to source}

Advertisement
3
Choose snacks that are high in protein. 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. ^{[5]
X
Research source}
4
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. ^{[6]
X
Research source}
5
Don’t exclude sweet snacks. 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. ^{[7]
X
Research source}

Part 2

Part 2 of 3:

Limiting Calories

1
Consider your portion size. 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. ^{[8]
X
Trustworthy Source
MedlinePlus
Collection of medical information sourced from the US National Library of Medicine
Go to source}
2
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.
3
Avoid drinking your calories. 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. ^{[9]
X
Research source}
4
Mix healthy sweets with healthy snacks. 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. ^{[10]
X
Research source}

Part 3

Part 3 of 3:

Shopping for Snacks

1
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. ^{[11]
X
Research source}
2
Be prepared to spend more money. 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. ^{[12]
X
Trustworthy Source
Food and Agricultural Organization of the United Nations
Specialized agency of the United Nations responsible for leading international efforts to end world hunger and improve nutrition
Go to source}
3
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. ^{[13]
X
Research source}
- Health food stores offer healthy options throughout the entire store. Feel free to wander unhindered!
4
Read and compare the labels. 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. ^{[14]
X
Research source}
5
Avoid indulgent purchases. 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. ^{[15]
X
Research source}

Expert Q&A
Did you know you can get expert answers for this article? Unlock expert answers by supporting wikiHow

Question

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

Support wikiHow by unlocking this 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.
Question

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

Support wikiHow by unlocking this 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.

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.

⧼thumbs_response⧽
Helpful 11 Not Helpful 1
Avoid corn, cottonseed, and canola oils, as these are often genetically modified. Additionally, peanut oil has very high levels of pesticide residues.

⧼thumbs_response⧽
Helpful 8 Not Helpful 2
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. ^{[17]
X
Research source}

⧼thumbs_response⧽
Helpful 1 Not Helpful 1