Healthy Snack Ideas and Tips

Healthy Snack Ideas and Tips

Healthy Snack Ideas and Tips

If you are trying to watch your weight, or simply trying to eat healthy, you might find it challenging to come up with healthy snack ideas that won’t add to your waistline. It turns out there is a lot more than chocolate and chips to keep in your pantry. Vitasave selected the best tips for smart snacking plus a few ideas that will help you plan snacks in advance.  

EatRight Ontario recommends that a healthy snack should contain between 85 and 250 calories. Don’t forget to also consider what those calories are made of. -Give preference to foods filled with fiber, protein, and unsaturated fats and try to minimize your intake of sugar and sodium. Aim for 10 grams of protein and close to 5 grams of fiber per snack. High protein snacks (plus exercise) will fuel the growth of lean muscle mass, which boosts metabolic rate and increases calorie burn. High fiber snacks will help to improve digestion and keep you from binging on fats and sugars. Consider portion size: it is best to serve yourself a single portion on a plate instead of eating from a box or bag. This is especially true if you are distracted while eating – for example, if you are in front of a computer or television.In order to avoid temptation, stock your fridge, pantry, and office with healthy snack options. Now that you know the basics, here are some great snack ideas we picked from a selection of 20 healthy snack ideas shared by

Fruit and skim milk

Although most fruit is going to make a great snack, you usually want to pair it with a bit of protein to make it more satisfying. Unlike carbohydrates, which get used up relatively quickly, protein will help sustain your energy and hunger levels for a couple of hours. You can also make a fruit smoothie, and add fat-free/ low sugar yogurt or vegan milk, to add texture.


Canned tuna on whole-wheat crackers

A can of tuna (packaged in water) is another great source of lean protein plus healthy Omega-3s. For about 200 calories, you can enjoy 3 ounces of light tuna and 6 whole-wheat crackers—complete with 3 grams of fiber and 20 grams of protein.

Sunflower lentil spread with pita bread

Lentils are a good source of iron, a metabolism-boosting nutrient that 20% of us don't get enough of. This savory recipe makes four 180-calorie servings, with 10 grams each of protein and fiber.

Protein bars

When choosing an energy protein bar as a snack, the rules are the same: Look for bars with 200 calories or less, 10 grams of protein and close to 5 grams of fiber. The Quest Nutrition Quest Bars are a great choice (190 calories, 21 grams of protein, 17 grams of fiber) and tastes "almost like candy"


Shrimp stack

You may not think of shellfish as a grab-and-go snack food, but you can put this tasty treat together in a flash if you keep pre-cooked shrimp on hand. With Greek yogurt and avocado, it's a protein powerhouse with 9 grams per serving (and 4 g fiber), for only 129 calories.


Power berry smoothie

This recipe, which calls for soy protein powder and low-fat plain yogurt, contains 9 grams of protein; swap in Greek yogurt to add even more. Frozen berries add fiber (4 grams total), and honey provides sweetness. All this for only 139 calories! Read more about meal replacement shakes.



One cup of edamame, or boiled soybeans, contains 17 grams of protein, 8 grams of fiber, and 189 calories. A perfect snack all by itself! Serve hot or cold, season with salt, and enjoy.


Chicken pita sandwich (half)

There's no reason you can't have smaller portions of "real" food as snacks. The healthiest and most balanced snacks are the ones that start as full meals—like a half a sandwich, or a plate of leftovers put together from dinner the night before. Try having half chicken and veggie pita, which contains 200 calories, 3 grams of fiber, and more than 20 grams of protein. Want more? Check for the full list of healthy snack ideas.
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