Healthy grab-and-go snacks

Well-balanced snacks can help limit a rise in blood sugar between meals, prevent low blood sugar and avoid the mindless eating that sometimes happens when we get so hungry that we, say, scarf down a sleeve of cookies, instead of preparing a healthy meal. Be mindful of your portions—it’s easy for a snack to grow into a meal! Here are some delicious snacks to keep you feeling energized throughout the day.

Power up with protein

• 1 ounce of string cheese, The Laughing Cow cheese, or other cheese
• One hard-boiled egg
• 1/2 cup low-fat tuna or chicken salad
• 1/2 cup cottage cheese*
• 1 slice of low-sodium lunch meat (turkey, ham) rolled around 1 string cheese*
• 1 serving of beef or turkey jerky*
• 3 ounces leftover chicken breast or salmon

If you have kidney disease, protein snacks may not be the best choice. Use snacks as a chance to eat more fruits and veggies!

Boost your fruit and veggie intake

• A small piece of fruit (for example, an apple, orange, or pear)
• Celery with 1-2 tablespoons no-added-sugar nut butter or cream cheese
• Raw vegetables with 1 tablespoon hummus
• Steamed vegetables (except for starch-heavy veggies like peas, corn, beans, potatoes, and sweet potatoes)
• 1 large dill pickle*
• Cucumber or tomato slices with lemon and hot sauce
• Green salad without croutons or beans

Fuel up on healthy fats

• 2 tablespoons unsalted pumpkin seeds
• 5-6 olives (green or black)*
• 1/4 cup unsalted nuts or seeds
• 1/2 avocado with salsa

*These snacks may be higher in sodium (salt). If you have high blood pressure, kidney or heart disease, it is best to choose lower sodium foods.

Bolded foods are higher in potassium. If you have kidney disease, you may need to limit how much potassium you eat. Check out these kidney friendly snack ideas!