Healthy eating Article
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The smart snacking combo

A person in striped sleeves and denim overalls dipping a carrot stick into hummus while working on a laptop.

Produce and protein are a winning team when it comes to snacks. Produce is low in calories but rich in filling fiber and fluid. And high-protein foods help you feel satisfied for longer. As a bonus, you’ll add vitamins, minerals, and yummy flavors to your day.

Pair a serving of fruit or veggies with a protein-rich food to stay energized between meals. Here are some tasty ideas for smart snack pairings:

Choose 1 protein-rich food:

Choose 1 fruit or veggie:

¼ cup part-skim ricotta cheese

1 small pear

½ cup low-fat cottage cheese

1 small apple

1 hard-boiled egg

1 cup raw bell pepper slices

1 scrambled egg or ½ cup egg substitute

1 cup celery sticks

2 thin slices turkey, chicken, or ham (2 oz total)

1 cup cucumber rounds

1 piece beef jerky

1 cup melon (cantaloupe or honeydew)

2 slices Canadian bacon

1 cup berries (blackberries, blueberries, raspberries)

2 tsp peanut butter or almond butter

1¼ cup whole strawberries

10 almonds or peanuts

½ banana

25 pistachios

½ grapefruit

2 Tbsp sunflower seeds

2 clementines

2 Tbsp pumpkin seeds

1 cup baby carrots

2 Tbsp hummus

1 cup jicama

¼ cup bean dip or refried beans

2 plums

¼ cup tuna fish

1¼ cup watermelon

¼ cup edamame, fresh or roasted

1 small peach

⅓ cup roasted garbanzo beans

1 small orange

Low-calorie options

Now, it’s still possible to eat too much of even a healthy snack. Even good-for-you foods have calories. Here are some low-calorie snack ideas so you can graze without going over your calorie goals. (Folks with diabetes, make sure you check out the carb content of these snacks so you can manage your blood sugar.)

160-200 calorie snacks

  • 1 mini box of raisins with 12 almonds
  • 6 oz tub of plain Greek yogurt
  • Fruit parfait: ½ cup plain Greek yogurt, ½ cup berries, ¼ cup granola cereal
  • ½ banana with 2 tsp peanut butter
  • 2 clementines and 1 hard-boiled egg
  • 1¼ cup whole strawberries and 1½ oz hard cheese
  • 1 cup vegetable soup, low sodium
  • 1 KIND® bar

120-150 calorie snacks

  • 15 grapes or 1 tennis-ball-sized piece of fruit plus 12 almonds or 25 pistachios
  • 1 cup mixed fresh berries or ½ cup canned fruit packed in its own juice plus one string cheese
  • 1 low-fat pudding cup plus 10 peanuts
  • 1 Kashi® bar, Fiber One™ bar, LUNA® bar, or Atkins® bar
  • Celery stalks with 2 tsp peanut butter

Less than 5 calories

  • Sugar-free Jell-O®
  • Crystal Light or other sugar-free beverages
  • Celery
  • Radishes
  • 10 cherry tomatoes
  • ½ cup sliced cucumber
  • ½ cup raw zucchini strips
  • 5 baby carrots
  • 5 small mushrooms
  • Whole dill pickle (not bread-and-butter style)
  • Lettuce or salad greens
  • ½ cup sliced bell pepper
  • 10 raw sugar snap pea pods
  • ¼ cup salsa

Dipper’s delight

Dips and dressings can help you bring some life to your snacks. Keep an eye on serving size to add flavor while staying within your calorie limits.

  • Dip baby carrots and cherry tomatoes in 1 Tbsp ranch dressing
  • Dip 1¼ cup strawberries or 1 sliced apple in 6 oz plain Greek yogurt
  • Dip 1 oz whole grain pretzels in mustard
  • Dip 1 oz whole grain pita chips in 2 Tbsp hummus
  • Dip baked tortilla chips in 2 Tbsp bean dip
  • Dip 1 oz baked chips or carrots and celery in ½ cup salsa

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This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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