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Healthy Snacks

Most people can fit two to three healthy snacks into their diet by keeping them small (about 100 to 200 calories each). Many of these snacks can be found at a convenience store if you need to grab last-minute snacks before work. Many snack foods have trans fats, the unhealthiest type of fat. Read the ingredients label. If a food is made with hydrogenated oil, it contains trans fats and should not be eaten. Listed below are examples of healthy snacks by categories:


  • Veggie slices with 2 tablespoons low-fat dip (yogurt dips, low-fat ranch, hummus, bean dip, etc.)
  • Apple, banana or celery with one spoonful peanut butter
  • Peanut butter with one serving high-fiber crackers (typically five to 13 crackers; read the label)
  •  Fat-free tuna salad kit with low-fat crackers
  • 1.5 ounces reduced-fat cheese with one serving high-fiber crackers (typically five to 13 crackers; read the label)
  • Reduced-fat cheese stick
  • Handful of pretzels (no-salt added)
  • Small handful of seeds (no-salt added)
  • Small handful of trail mix
  • Small handful of dried fruits and nuts (no-salt added)
  • A small portion of popcorn (3 cups = one serving), sprinkled with chili powder, cinnamon sugar, parmesan cheese, etc., if desired


  • A roll-up of two slices low-sodium deli meat (preferably turkey or chicken) with two slices low-fat cheese
  • 1 cup low-fat cottage cheese with 1 cup fruit
  • Half a peanut butter and jelly sandwich on whole wheat bread
  • Instant oatmeal packets
  • 1 cup canned soup (high-fiber, low-sodium such as Amy’s Organic Lentil Soup or Healthy Choice Chicken Tortilla Soup Cup)


  • Pudding or Jell-O cup:
    •  Fat-free (contains no fat and typically has 80 to 100 calories/pack) OR
    • Sugar-free (the sugar is replaced with artificial sweeteners such as Splenda to maintain sweetness, and typically has 45 to 60 calories/pack)
  • 1 cup strawberries and fat-free Cool Whip
  • Fruit with dip made of 1/2 cup plain yogurt and honey
  • Fiber One bars, Lara bars, or any bar with fewer than 200 calories, low if fat, low in sugar, and high in fiber
  • Two Fig Newtons
  • One Skinny Cow Ice Cream Sandwich
  • Fresh or frozen fruit with ½ cup low-fat frozen yogurt or 1 cup regular yogurt

Conquer Cravings

Your Craving: What You Need: Better Option:
Chocolate Magnesium Nuts, seeds, dark green and leafy veggies
Sugary Foods Chromium Broccoli, tomatoes, onions, whole grains
Tryptophan Chicken, turkey, soybeans, salmon, spinach
Salty Foods Chloride Seaweed, celery, lettuce
Carbohydrates Protein Meats, nuts, beans, legumes, dairy, soy
Greasy Foods Calcium Green leafy veggies, broccoli, nuts, dairy, canned fish

Healthy Beverages

It is important to know that calories from beverages count just as much towards weight gain as calories from food, although they likely will not keep you full as long.

Non-caloric drinks:

  • Mineral water: Make your own by putting cut up pieces of fruit (citrus, berries, melon) in a bottle of water.
  • Unsweetened tea: You may flavor with lemon or a small amount of sugar).
  • Coffee: If you use creamer, limit it to a 1 tablespoon serving. A calorie-free sweetener like Stevia or Splenda might be a better option.
  • Diet sodas and fruit juices

Caloric beverages that offer nutritional value and are low in sugar:

  • Fat-free, skim or low-fat (1%) milk. Suggestion: When having a sweet tooth, drink light hot chocolate mix with low-fat milk.
  • 100% fruit juice or vegetable juice. Suggestion: Mix half juice with half sparkling water.