I’m always looking for new snack ideas for myself, the kids, and as advice to pass along to people who ask me for help in their own weight loss journeys.
I often found in my own journey that I did “fine” for the main meals of the day but would sometimes find having a healthy, filling snack a challenge. I often resorted to just a few crackers with cheese for lack of knowing what else to have. Over time; however, I did become much more adept at finding things that were more healthy and filling for snack time.
In case you, or someone in your life, needs some snack ideas this past weekend I had a brainstorming festival with myself and came up with a big list. Here it is!
Fruits:
- Apples
- Apricots
- Bananas
- Blackberries
- Blueberries
- Cantaloupe
- Cherries
- Grapefruit
- Grapes (red, green, or purple)
- Honeydew Melon
- Kiwis
- Mandarin Oranges
- Mangoes
- Nectarines
- Oranges
- Peaches
- Pears
- Pineapple
- Plums
- Raspberries
- Strawberries
- Tangerines
- Watermelon
Applesauce (Unsweetened), Fruit Cups, and Canned Fruit in their own juice–
Dried Fruit – Try raisins, apricots, apples, cranberries, pineapple, papaya, and others with little or no added sugars. If you have a dehydrator you can do these yourself!
Frozen Fruit – Try freezing grapes or buy frozen blueberries, strawberries, peaches, mangoes, and melon.
Fruit Salad - Don’t add sugar like I used to.
Popsicles – Most popsicles have added sugars and should be avoided. Look for popsicles made from 100% fruit juice or make your own!
Smoothies – Blend fruit with juice, yogurt or milk, and ice.
Vegetables can be served raw with dip, fat free salad dressings, or hummus
- Broccoli
- Carrot sticks or
- Baby Carrots
- Cauliflower
- Celery Sticks
- Cucumber
- Peppers
- Snap Peas
- Snow Peas
- Tomato slices
- Yellow Summer
- Squash slices
- Zucchini slices
Soy – Edamame are fun to eat and easy to serve. (Heat frozen edamame in the microwave for about 2-3 minutes).
Veggie Pockets – Cut whole wheat pitas in half and add veggies with dressing or hummus or just plain like I like it.
Healthy Grains (bread, crackers, cereals, etc.)
Yogurt – preferably Greek
Low-Fat Cheese – Cheese provides calcium, but often its saturated fat price tag is too high. Cheese is the number two source of heart-damaging saturated fat. Even with low-fat and reduced-fat cheese, be sure to serve with other foods like fruit, vegetables, or whole grain crackers. Try Laughing Cow Cheese – very good!
Low-Fat Pudding and Frozen Yogurt – Low-fat or fat-free pudding and frozen yogurt can be used as occasional treats, but watch out for added sugars.
Other Snack Ideas
Nuts - Since nuts are high in calories, it is best to serve them along with another snack such as fruit. A small handful of nuts is a reasonable serving size. Examples include peanuts, pistachios, almonds, walnuts, cashews, or soy nuts. Look for nuts that are unsalted.
Trail Mix – Trail mixes are easy to make and store well in a sealed container. Items to include: low-fat granola, whole grain cereals, peanuts, cashews, almonds, sunflower seeds, pumpkin seeds, and dried fruits like raisins, apricots, apples, pineapple, or cranberries. These are higher in calories so use sparingly.
Question for You! What do you think of my list? Did I leave any of your favorites out? If so – please share! Diane
REALLY GOOD START OF A POST
But I think you need to add the numbers. You and I (and a ton of your other readers) know that all these are not created equal! But there might be a newbie starting out that just thinks ‘healthy’ and does not know.
I think one has to look at EACH calorie/carb total and whether or not there is a serving of PROTEIN IN there. Because a snack that is carb only – will not hold you.
the hardest thing about snacks (I htink) is remembering to eat portions and not over do it. To this day I have trouble with that.
and it is good you mentioned looking at sugar additives for dried fruit. (it is actually very hard to find dried fruit with NO added sugar).
Ditto for RAW nuts – the oil in processed nuts is heated (bad). So just looking for unsalted is not enough (in my opinion) they need to be RAW.
.-= vickie´s last blog ..Back to the alteration shop lady! =-.
Re the pitas – they are awesome cut into chips. if you give them a light spray of oil and a sprinkle of your favourite seasoning then pop into the oven til crispy. Yum!
Re Vicki’s comment – I think it’s the responsibility to the snacker to check the labels, it would take hours for Diane to put all that together
.-= Shauna´s last blog ..The Virgin Soufflés =-.
Awesome post and very through, I did not see air popped pop corn though…that is my sand by when I get the munchies at night.
.-= Trish @IamSucceeding´s last blog ..My #Mamavation Update =-.
I like healthy natural peanutt butter as part of a snack if I am famished. You have to be careful with portions 2tbs is a portion and it is high in calories as well. You have to read labels to find one that is not to high in sugar. I use Smart Balance with the Best Life logo on it. Your list is a good one as Vicky said people need to look at the calories and combo of protein/carbs/fat as well.
Thanks for making the list & for the suggestions
.-= Susan´s last blog ..This Week =-.
This is a great list! I love almonds and eating Triscuits with Laughing Cow cheese. Yum!
I also like the 100 calorie bags of kettle corn. I don’t buy a lot of 100 calorie stuff because I think it’s overpriced and often junk, but I do like that popcorn.
.-= erin´s last blog ..March Check-Up and April Goals =-.
Great ideas for healthy snacks. Thanks Diane!
.-= Fran´s last blog ..A day in my life: Tuesday March 30th 2010 =-.
I love the list! My favorite is listed – smoothies – YUMMY!
.-= PhluffyPrincess´s last blog ..Weigh-In (Week 10) & New Finds! =-.
Cherry tomatoes – or did I just miss ‘em?
Being a savoury sort of gal, I’m a big fan of the veggies with a yoghurt-based dip… in fact, that’s what I’m eating for my lunch
BTW, edamame beans are one of my all time favourites!
.-= Deniz´s last blog ..Gym success =-.
LOL! This is a great list, Diane! For me, not so much snacks, but this list encompasses 90% of my diet!
.-= Dr. J´s last blog ..Lab Notes: Market for Cholesterol Drug Expands; Net Surfing May Be Detrimental to Your Health =-.
Saturated fat is not the enemy, but good list overall. I’d add string cheese.
.-= Tony the Pink Panda´s last blog ..First Ever Panda Friendship Group Giveaway! =-.
Great list. I’d add salsa (w/ingredients label scrutinized), which is great with celery as a snack. Another good snack is a boiled egg. It’s filling and an excellent source of protein.
.-= Cammy@TippyToeDiet´s last blog ..Help for the Fashionably Clueless? =-.
Great list ! Like another commenter I would add air popped popcorn. We like ours plain – some enjoy it with butter buds and seasonings. Nutritious Yeast can give it a cheesy sort of taste. And like another commenter, your snack list looks like my grocery list for our meals . I think we are slowly becoming rabbits here !
.-= Diane´s last blog ..Stay-cation =-.
Great list. I love popcorn when I’m between meals. Clemintines are great when they’re in season because they’re much more practical to eat than an orange. I like Laughing Cow as a snack, too!
.-= Tracey @ I’m Not Superhuman´s last blog ..A Big Sigh of Relief =-.
I love dates smeared with a little nut butter. Amazing snack and feels so decadent! I eat a lot of *weird* protein type snacks, but sometimes I am more about nutrient intake than it really being a snack.
I love my lattes, and paired with some fruit – that is a great snack!
.-= Lori (Finding Radiance)´s last blog ..Maple Syrup giveaway! =-.
Love this list! Definitely need to add some air popped popcorn!! Best snack ever
.-= MySensei´s last blog ..Endive Chicken Au Gratin =-.
That is a great list! My favorite this week is prunes with some peanut butter
=-.
.-= suzanne´s last blog ..Another day another walk
Diane, I ADORE this list… gonna post a link back to ya on my blog… great great list to print out and put on the fridge too!
Thankyou so much!
.-= Amy S.´s last blog ..Life. =-.
These are so helpful!
As a variation to raw veggies, which can be a little bitter, you can blanch them (put in boiling water for 1-2 minutes). It brings out color and sweetens it, as in broccoli — my kids love blanched broccoli and green beans.
.-= Gina Fit by 41 Maybe 42´s last blog ..I’m Going to Lose 170# in 30 Days! Guaranteed!! =-.
You covered quite a bit. Love Laughing Cow Lite with some Back to Nature crackers.
I sometimes wonder how Laughing Cow can possibly be 35 calories…
.-= ‘Drea´s last blog ..Month-End Review, March =-.
Great list! I love Greek (fage 0%) yogurt w/ a drizzle of honey or some fruit jam I just got at Costco- YUM! I also love cottage cheese w/ cucumbers & tomatoes cut up in it w/ salt & pepper.
.-= tj´s last blog ..Check out my TAB =-.
Love this post, fresh fruit is definitely my favorite snack! And of course I always have some kind of bars stashed for something more substantial…
.-= Lauren @ Eater not a runner´s last blog ..Sunday night already?! =-.
I love your list! My son has been on an applesauce kick lately!
I love your list and it looks a lot like mine. I especially love to freeze grapes.
.-= Cynthia (It All Changes)´s last blog ..Bring Back the Greens =-.
Nuts and dried fruits are really hard for me. Once I start in on those it’s hard for me to stop. One of my favorite snacks is oatmeal with protein powder. Love it!
.-= jenn´s last blog ..Worms and Winners (Oxygenfit Giveaway Winner) =-.
These are some great snack ideas, Diane. Edamame in particular is something I wouldn’t have thought of as a snack! Fruit & veggies in general are great, but I can’t do something like that veggie pockets without getting carried away
Love your list, Diane! I’m seeing ideas on there for me to add to my meals.
I also love the Laughing Cow and have gotten my husband into it as well.
Homemade salsa is so easy and a good snack as well with corn tortilla chips, though we don’t eat it as well.
I don’t eat it much, but I know air-popped popcorn (as mentioned above) is a good snack as well if you want volume.
Personally, I carry 1 serving of almonds and 1-2 servings of raisins mixed together in a little baggie and keep it in my purse in case I’m out running errands and get hungry. I heard about this from someone else and I really like it.
I gravitate towards fruit and cheese sticks for snacks. I think anything not requiring a plate, knife, fork, or spoon are my ideal snacks!
.-= Nicole, RD´s last blog ..Challenge: DO what you DON’T =-.
I appreciate this list, Diane! After a rough month, I’m getting back on track and also trying to eat less super-processed foods. These snack ideas sound great
.
.-= Hilary @ Tiny Glow´s last blog ..Asking for Help When Things Fall Apart =-.
Great snack ideas! I often eat a low fat string cheese and a few almonds or cottage cheese with gabanzo beans. I also like veggies with salsa for dipping.
.-= Andrea@WellnessNotes´s last blog ..Why Do You Exercise? =-.
Oh, my goodness, a girl after my own heart. I love lists and alphabetized ones to boot! It was soothing my OCD just reading your column! Anyhow, of course, I too have a snack list – who could do without? Since I’m vegan, many of the items on your lists I have on mine as well. Let’s see, I’ll just add two more: lettuce roll-ups with goodies inside, and fruit with peanut butter.
.-= BlessedMama´s last blog ..Seitan Noodle Soup =-.
Deviled eggs with homemade hummus is my favorite snack!
Sometimes I will also mix the yoke with yogurt and use that as a filling as well.
Forget the sweet stuff. I’m a savory kind of gal!
Great list!!! My favorite afternoon snack is a sliced apple sprinkled with cinnamon and ten almonds. Takes a while to eat and tides me over til dinner!
.-= Amy´s last blog ..Salad of the Day and Good News! =-.
wow. NO!
you nailed em. and Im printing it.
.-= Miz´s last blog ..What have you done to try and fit in? =-.
I like a snack that takes a bit of time to eat so I get the feeling that I’ve really indulged but without the guilt. I try to eat things like salads because they take time to chew or oatmeal with nuts and dried cherries because the warm temperature makes it difficult to scarf it down quickly.
.-= karen@fitnessjourney´s last blog ..Guest Post: Mixed Martial Arts =-.
Great snacks! I love all food…that is my problem…but now I just dont bring them in the house…problem solved. I do also love low fat cottage cheese with fruit or veggies!
.-= sian-girlgetstrong´s last blog ..High Fives for Five Great Easter Fitness Posts =-.
I think it’s a good list. I myself however never really eat a snack. I usually eat 4-5 times a day and a low meal is 350cal. Closest thing to a snack for me is the odd time when I get hungry late at night but then my snack in a TBSP of peanut butter. T
.-= John´s last blog ..March Challenges Review =-.
Great list! There’s so much variety there so there’s something to suit every taste. I think that when you have stuff like this in the house it’s easy to eat healthily and so empowering to know you’re making good choices