Skip to main content

Make a habit of healthy snacking by keeping these 14 foods on hand

Eating healthy can be hard, especially once those late-night cravings set in. However, it is possible to get your fix without derailing your diet. Nutritionist Monica Auslander Moreno, MS, RDN of Essence Nutrition has a few suggestions on what to look for in a healthy snack.

First, look for very little or no added sugar while rejecting artificial sweeteners. Moreno recommends looking out for the ‘health halo,’ healthy-sounding sources of added sugar like maple syrup, honey, organic cane sugar, coconut sugar, invert sugar, and molasses. “A tiny bit is okay, but keep in mind that a teaspoon of sugar is about 4 grams (6 grams for honey) so anything exceeding that is probably not the greatest choice.” If you do want a little sweetener, stick to a teaspoon of real honey or sugar over an artificial sweetener.

Related Videos

Second, load up on protein and fiber: Protein will help you feel full, while fiber balances blood sugar and assists in cholesterol metabolism. “I like to find a snack that has at least four grams of fiber per serving (akin to a handful of nuts).”

Third, don’t shy away from fat. “Fat is filling and required for adequate nutrient absorption,” she points out. However, if it’s from shortening, margarine, vegetable oils, or something fried, she suggests steering clear.

Here are the best healthy snacks nutritionists recommend:

woman snacking
Michaelpuche/Shutterstock

Whisps Cheese Crisps

Moreno is a fan of these light and crispy cheese bites, referring to them as “basically the burnt part of lasagna manufactured into a snack.” There is a variety of flavor options and they go great dipped in hummus or guacamole.

Protein shakes

Moreno also says you can’t go wrong with a high-quality whey protein powder like RSP Nutrition’s TrueFit. “It has a thick and creamy texture with 25 grams of high quality bioavailable, grass-fed whey protein, essential fatty acids, fiber, and pre and probiotics to nourish your gut’s microbiome.”

Biena Snacks Salted Caramel Chickpeas

These “sweet, salty, crunchy sources of fiber, protein, and prebiotic fiber will nourish the probiotics in your gut,” claims Moreno. They taste like that holiday caramel popcorn with an added punch of nutrients.

Biena puff
Biena

GinMe Seaweed Snacks

If you are a fan of seaweed, Moreno recommends these seaweed snacks. “They’ll satisfy any salt craving with a nice amount of iodine,” she says. “They pair nicely with a smear of labneh, a fermented cream cheese-like product, and topped with savory spices.”

Hard-boiled eggs

You can’t go wrong with a hard-boiled egg, according to Moreno. “A hard-boiled egg is 6-7 grams of protein so I like to use that as a standard.”

Edamame beans

F45’s Sports Nutritionist Kim Bowman loves to snack on these favorites commonly on the menu at Japanese restaurants. With a whopping 11 grams of protein per 100g, Edamame beans pack a huge protein punch,” she explains. “Containing all of the nine essential amino acids, they are one of the few plant-based complete protein sources.” They also contain fiber and healthy fats, which help keep you fuller for longer.

edamame beans
Foodio/Shutterstock

Full-Fat Greek yogurt

Like most yogurts, Greek yogurt is an excellent source of calcium, potassium, vitamins (like B6 and B12), and gut-healthy live cultures, explains Bowman. What really sets Greek yogurt apart from the rest is its protein content, which is almost double that of regular yogurt. It is also lower in sugar and lactose, making it a little more tolerable for anyone who is lactose-intolerant. ”

Peanut butter

Bowman advocates for eating peanut butter straight out of the jar. “Not only does peanut butter contain 25-30% protein, but it is also full of those healthy polyunsaturated fats that are good for our hearts,” she points out. Reading the label is imperative, though. “If the label doesn’t list peanuts as the only ingredient, put the jar back on the shelf,” she advises. “It is not uncommon to see added sugars, salt, and oils in the ingredients list, so opt for 100% natural where possible to ensure you are choosing the best quality peanut butter possible.”

Cottage cheese

At a jaw-dropping 11g of protein per 100g, cottage cheese is a great snack to have on hand when hunger strikes, says Bowman. “The majority of this protein happens to be in the form of casein, a slow-release protein that takes a little longer for our bodies to digest than whey,” she explains. “Its versatile flavor means you can make your cottage cheese savory or sweet—simply add a few berries and a sprinkle of cinnamon for sweet, or season with your favorite herb or spice to serve alongside veggie sticks for savory.”

Chickpeas

Chickpeas have quite an impressive nutrient profile, according to Bowman. Per half-cup, they contain approximately 8g of protein, 6g of fiber, and a good dose of folate, iron, magnesium, phosphorus, and manganese.

Citrus marinated olives

Brenda Braslow, RD of the top-rated calorie tracker MyNetDiary, suggests marinating some olives in a little bit of citrus, for a deliciously healthy treat. “This crunchy, zesty snack has only 113 calories per serving and is rich in monounsaturated fats that are best for heart health,” she says.

Cucumber yogurt dip

Braslow also shares a recipe for a cucumber-yogurt dip, as well as an easy-to-make low-fat creamy dip great for raw veggies!

Turkey lettuce wraps

This is a super simple, protein-packed snack. Simply take a few slices of your favorite turkey breast and roll them up in a leaf of lettuce.

Hummus and veggies

This tasty treat offers protein and fiber as well as many other nutrients, says Braslow. Just dip your favorite veggies in a delectable chickpea spread and take on the day!

Editors' Recommendations

Ready to hike through Yellowstone? Outstanding equipment for the outdoor adventurer
hiking meet up groups group fall foliage hike

Ah, the great outdoors! Nothing calms the nerves or nurtures the soul quite like the exhilaration of a hike! Not only is hiking good for your mind, but your body benefits too! While taking in all that beauty around you, you are getting an incredible workout. That hike through the woods can sharpen your focus, calm your nerves, improve your balance, strengthen your core, build your endurance, and improve your heart health. The benefits are extraordinary!

Whether you prefer to stay local or visit trails that offer a change of scenery, the equipment you rely on is an important component of a safe, enjoyable hike. Read on to discover some gear you’ll reach for again and again.

Read more
Items for your comfort at home
yuka app translates product labels couple reading food

It is the new year, and you are getting back on healthy eating habits. You started to develop a workout routine that fits with your busy schedule. You want to continue your goal to be healthy in mind and body. Sometimes life can be hectic and stressful. Sometimes you get injured, and it prevents you from working out. Sometimes you get so busy with work you do not have the time or energy to make homemade cooked meals, so you resort to take-out food instead. The five items listed below will help you get back on track for a healthy lifestyle.

Sometimes your motivation of keeping a healthy lifestyle can be challenging for you. Many things in life get in the way, such as job hours, an injury, and lack of time. We live in a society that demands most of our time during the day. It makes it difficult for us to keep track of what food we eat and to stay active. You want to be motivated, but there seems to be not enough time for you. That is why the items listed above will fit your busy schedule and help you keep track of your motivation to eat right and stay active.

Read more
Items to help you heal and recover
woman massaging neck

You want to have items in your home that can help you recover your body and clothes. You want to prevent a mess from happening or prevent future injuries. You want the items to finally fix that loose button or prevent yourself from making a mess on your shirt while eating a delicious dinner. You are an active person with an active lifestyle. You enjoy working out, and your job relies on you lifting heavy packages. You need the items that can help you heal, recover, or prevent you from injuring yourself. The five items listed below will make your path to recovery easier.

You are a person who is looking for the perfect equipment for someone in the hospital recovering from surgery. You want to make their path to a recovery run smoothly. The five items listed above are what you will need for that person. The elbow and calf braces are perfect for someone who is doing physical therapy. The adult bids will make it easy for the person in a hospital bed to prevent future food and drink messes. The batteries are a great way to add some night light if the person reading a book at night, and does not want that bright hospital light. If the person is wearing their favorite button-up shirt, their supplies to fix any buttons that had fallen off.

Read more