According to the University of Illinois, 95 percent of people incorporate snacks into their daily diets. While there are many unhealthy, fatty and sodium-laden snacks available, it is preferable to eat healthy snacks that are high in nutrients and low in fat and salt. Follow the guidelines set forth in the U.S. Department of Agriculture food pyramid, and try to choose foods that belong to the groups that you may not be eating enough servings of during your meals. See the food pyramid link in the Resources section below.
Fruits and Vegetables
Raw fruits and vegetables are low-calorie and healthful snacks. The University of Connecticut's Student Health Services suggests dipping raw veggies in low-fat dip or salad dressing. Fruits such as apples, pears, bananas and grapes can be eaten whole and are especially convenient for on-the-go snacking. Another option for fruit is to purchase small cans or individual servings of diced fruit. Try to choose brands that pack the fruit in fruit juice, as opposed to heavy or light syrup.
Grains
When choosing grains, try to choose whole grains over refined grains. Whole grains will have wheat, oats, rice or corn at the top of the ingredient list. Whole wheat crackers dipped in low-fat cottage cheese or with a small amount of natural peanut butter is a filling snack. Rice cakes and popcorn are good, nonmessy snacks to eat in the car or while watching television. Other good grain options, according to the University of Connecticut, include granola bars, pretzels and graham crackers. The University of Illinois suggests making low-fat boxed breads or muffins for snacks.
Protein and Dairy
If you are not eating enough protein, you will feel hungry more often. The University of Illinois lists hard-boiled eggs as an excellent, high-protein snack. The University of Connecticut suggests sliced ham or turkey and a handful of nuts as good sources of protein.
Dairy products contain protein, as well. Try low-fat yogurt, cottage cheese or sliced cheese. Eat these with a handful of berries or on a slice of whole-wheat toast to add filling fiber to your snack. Blend yogurt with your favorite fresh or frozen fruit to make a healthful and filling smoothie.
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