Gold Member Badge


  • You're all caught up!

Healthy Snacks Between Meals

author image Elle Paula
Elle Paula has a Bachelor of Science in nutrition from Framingham State College and a certificate in holistic nutrition from the American College of Healthcare Sciences. She is also a licensed aesthetician with advanced training in skincare and makeup. She plans to continue on with her education, complete a master's degree program in nutrition and, ultimately, become a registered dietitian.
Healthy Snacks Between Meals
Apple slices sit on a wooden countertop with a green napkin under them. Photo Credit: S847/iStock/Getty Images

When you hear the word “snacking,” you may picture mindlessly munching on chips or pretzels from the closest vending machine. Because of this, you may see snacking in a negative light. When done correctly, however, snacking can actually be an important part of your healthy diet plan. Choosing the right snacks can help keep you satisfied between meals while contributing important nutrients to your diet.

Video of the Day

Go for the Combo

The U.S. Department of Agriculture recommends including foods from at least two food groups when choosing your snacks. Doing so helps optimize nutrition since foods from varying food groups are rich in different nutrients. Eating some protein and fat at snack time will also help keep you satisfied until your next meal. Pair yogurt with fresh berries, carrot sticks with hummus and whole-grain crackers with a couple cubes of cheese. Wrap some cheese in a couple pieces of turkey, or spread all-natural peanut butter on a banana.

Make It Portable

Choose portable snacks that you can have on you at all times. Having access to a healthy snack makes it less likely that you’ll reach for unhealthy options when you get hungry. Pack a banana with a packet of almond butter, mini rice cakes smeared with natural peanut butter, string cheese with apple slices or a hard-boiled egg with some chopped vegetables. You can also make your own trail mix by adding unsweetened dried fruits to almonds and cashews.

Ditch the Package

Although it’s tempting to reach for those 100-calorie snack packs or a package of “natural” fruit snacks, resist the urge. Many low-calorie prepackaged snacks lack any real substance and are filled with artificial ingredients that are less than ideal. Make your own snack packs by buying raw nuts and unsweetened dried fruits in bulk. Mix them together and put them in individual sandwich bags that you can easily grab on the go. Chop up fruits and vegetables and place them in individual baggies with a few cubes of cheese.

Watch Your Portions

Snacks should be just that -- snacks. They should provide enough calories to hold you over until your next meal but not as many as a standard meal. Aim for about 150 to 200 calories per snack. To put it in perspective, snack options that contain 150 to 200 calories include six whole-grain crackers with 1 tablespoon of natural peanut butter, 8 ounces of yogurt with 1 cup of melon or one small pita pocket with 2 ounces of light tuna.

LiveStrong Calorie Tracker
Lose Weight. Feel Great! Change your life with MyPlate by LIVESTRONG.COM
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
  • Female
  • Male
ft. in.


Demand Media