Americans love to snack. Many of us enjoy one to three snacks every day, consisting of at least 20% of our daily calories. As a registered dietitian-nutritionist and mom, I appreciate that snacking can help keep energy levels consistent throughout the day and contribute important nutrients like fiber, calcium and protein.
But it's easy to eat more than you intend or need to, or eat sugary, high-calorie snacks. But if you snack right, it can be good for you and even help with weight loss, so here are some tips to keep your snacking healthy.
How you snack can be just as important as what you snack on. I advise clients not to eat directly from the container, but to put their snacks in a bowl or on a plate in order to have a visual cue that lets you know you've finished. And when making a snack tray, incorporate colorful fruits and vegetables and protein-rich foods to help you feel full.
You'll find loads of creative ideas in my book, "Everyday Snack Tray." Check out the ideas below for snacks that help you feel full and satisfied, as well as deliver nutrients your body needs.
Greek yogurt packs a robust 17 grams of protein for just 120 calories plus 200 milligrams of calcium. Add 1 cup of sliced strawberries for natural sweetness, plus 3 grams of fiber, 200 milligrams of potassium and plenty of vitamin C.
One cup of cauliflower has less than 30 calories and 2.5 grams of fiber. And ranch dressing -- 2 tablespoons have 50 calories -- is a classic, and I love how it makes it so easy to enjoy your veggies. Add a mini bag of pretzels and you've got a super fun snack.
Crunchy and creamy all in the same bite. That's pretty much snacking perfection! This anytime combo -- two stalks and 2 tablespoons peanut butter -- helps keep you full with 8 grams of protein and 5 grams of fiber. You also get potassium to keep your heart healthy.
Cottage cheese pairs well with juicy pear slices, and one pear has 6 grams of fiber to help you feel full, and a half-cup of cottage cheese offers 14 grams of protein. Adding to cart now.
Combine 2 tablespoons of almond butter with a drizzle of honey and then dip your favorite apple slices into the deliciousness. You'll feel satisfied with 8 grams of fiber and 6 grams of plant-based protein.
This snack is great for people who love crunch. Combine 18 baby carrots with a quarter-cup of hummus for 200 calories, 10 grams of fiber and 4 grams of protein, plus plenty of beta-carotene to keep your eyes healthy.
It can be tough to find high-protein snacks you can grab and go; that's why I'm a big fan of cheese sticks. Just one has 7 grams of protein for only 80 calories. I pair one with an easy-to-peel mandarin, which is refreshing and adds 3 grams of fiber.
Pair one-quarter cup of guacamole plus 1 cup of crunchy, low-cal jicama sticks for a slim 136 calories, 10 grams of fiber and 3 grams of protein, plus delicious and heart-healthy fats.
A cup of broccoli has just 30 calories and provides 3 grams of filling fiber, as well as cancer-fighting compounds. Dip broccoli florets, either steamed or raw, into 2 tablespoons of pimento cheese (110 calories, 4 grams of protein) for a savory and satisfying snack.
Healthy cereal hits the spot for breakfast, post-workout or even a midnight snack. Look for a cereal with less than 9 grams of added sugar, 4 or more grams of fiber and about 150-160 calories per serving. Pair it with your favorite milk for an anytime, easy meal.
For crunch, versatility and fiber 4 grams per serving, you can't beat a rye crispbread. And they're a calorie bargain at just 40 calories. We like them topped with creamy goat cheese and the pop of pomegranate seeds.
Spicy kimchi helps wake up your afternoon snack routine. It's a low-calorie way to boost the flavor of any dish, and it provides a healthy boost to your gut, too. A quarter cup of hummus adds 4 grams of plant protein to your tasty treat.
A small sweet potato has 54 calories, which comes along with 2 grams of fiber, magnesium, potassium and a boatload of beta-carotene. Top it with one-quarter cup diced avocado and you'll net another gram of fiber. Melt 2 tablespoons of cheese on top and you've got a tasty mini meal.
With an excellent protein source and a boatload of essential nutrients, eggs make a smart snack. Add a sprinkle of seasoning to boost the flavor and enjoy with refreshing cherry tomatoes.
Known for its high fiber and protein content, Ezekiel bread is a very smart slice. Since each piece is just 80 calories, you can load up on toppings like avocado. I recommend using one-third of the fruit, which provides an additional 3 grams of fiber, 250 milligrams of potassium and heart-healthy monounsaturated fats.
Your mom and her friends likely had grapefruit in their go-to basket of low-cal snacks, but there's actually some evidence that this citrus fruit can help shrink your waist. A study found that when eaten daily, grapefruit modestly helped with shedding pounds, and it also helped to significantly reduce waist circumference and drop both blood pressure and total cholesterol. Try it one-half broiled with a sprinkle of brown sugar on top and enjoy a 1-ounce wedge of cheddar on the side for 7 grams of protein and 15% of your daily calcium.
Egg-based wraps are great because you can use them just like a tortilla, but they offer 5 grams in the protein department and have just 30 calories. Fill them with whatever you like, from shredded cheese and salsa to leftover chicken and roasted veggies.
In-shell pistachios are great for folks who tend tend to eat mindlessly in front of the TV. Studies have shown that when people eat in-shell pistachios, they eat more slowly and therefore munch on fewer calories. Half a cup of in-shell pistachios is 160-calories and provides 6 grams of protein, 3 grams of fiber and takes a good while to enjoy.
I know what you're thinking: Chips made from chicken? Yes! They are extremely tasty and satisfying thanks to 13 grams of protein and 3 grams of fiber a 170-calorie serving. You can buy them prepackaged or make them at home for a keto-friendly snack.
If you haven't tried lupini beans, you're in for a treat. These giant Italian beans have a great texture, and you can find them with flavorings like lemon and garlic. One serving, which contains 15 beans, boasts 3 grams of fiber, 4 grams of protein and 35 calories. Add a serving of baby carrots for beta-carotene and another 3 grams of fiber, and round it out with a serving of whole grain crackers.
Clients often tell me that they find it fairly easy to eat balanced meals and snacks at home, but when they're traveling or super busy, they struggle to make healthy choices. The key is to keep tasty, filling snacks with you that you can reach for when your stomach starts rumbling.
Per half-cup serving of roasted chickpeas, you'll get 6 grams of fiber, which helps to stabilize blood sugar, plus 7 grams of protein. Add a bag to your purse, gym bag and carry-on.
It's true that some of these mixes can be heavy on sugar, so look for ones that are individually packaged and have a nice mix of nuts and dried fruit. A little bit of dark chocolate doesn't hurt either! Pro tip: Big box stores are a great place to find this sometimes-pricy snack.
The fresh crunch of an apple and the creamy goodness of peanut butter are a match made in heaven. The peanut butter packet provides 7 grams of protein and 1 grams of fiber in 210 satisfying calories. A small apple ups the game with another 4 grams of fiber in 78 calories.
This mix is great for folks who love to crunch. Studies show that a reduced-calorie diet that includes almonds is helpful for both weight loss and heart health. Combine 1 ounce of almonds with 1 cup of air-popped popcorn for a super portable snack.
Look for a bar made with egg whites, nuts and dates for satisfying sweetness and 12 grams of protein to help you recover after a workout. The refreshing mandarin orange adds just 53 calories, plus vitamin C and other antioxidants.
A half-cup serving of blueberries provides 2 grams of fiber in just 40 calories. Add a package of breakfast biscuits, which offers 2 grams of fiber and 4 grams of protein.
A .9-ounce bag of edamame nets you 4 grams of fiber and a whopping 11 grams of protein. Plain ones are only 100 calories, so pair the edamame with a medium banana, which contains 105 calories, for more of an energy boost.
Meat lovers, rejoice! Jerky makes a satisfying snack. A 1-ounce serving racks up 10 grams of protein and just 2.5 grams of fat. But since there's no fiber in meat, pair your jerky with apple slices, which provide 5 grams, plus vitamin C and potassium.
Baked cheese chips, which you can buy or make at home, are a cheese-lover's dream. A 1-ounce serving packs 13 grams of protein and 30% of your daily calcium into a savory 150-calorie snack. Make a crunchy combo with 2 tablespoons of cashews, which serve up 2.5 grams of protein.
You might think of olives as a pizza topping, but they make a fabulous on-the-go snack. Find them in pouches or pack them up in a leakproof container. Five olives contain just 20 calories and are loaded with heart-healthy fats. You can also find prunes in single-serve pouches. Not only do prunes help keep your gastrointestinal system, when eaten daily, they help keep your bones strong.