Got the Munchies? Try 7 Snacks That Dietitians Love

From strawberries in cashew butter to home-made trail mix

It’s mid-afternoon, lunch is a distant memory, and dinner is far away. The candy jar is calling. How can you boost your energy with a mid-afternoon snack you won’t regret?

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Consider these appealing options from our dietitians. Here are seven snacks they love to munch on:

1. Fresh strawberries dipped in raw cashew butter

Fresh Strawberries with Cashew Butter: Try 7 Snacks That Dietitians Love

“Strawberries are rich in vitamin C and potassium and are packed with antioxidants,” says Kylene Bogden, MS, RDN, CSSD, LD. “This snack is portable, and the natural fat in the cashew butter helps stabilize blood sugar.”

2. Plain, fat-free Greek yogurt, with cinnamon, pumpkin pie spice and a small amount of dry oatmeal

Plain Greek Yogurt with Cinnamon, Pumpkin Spice & Dry Oatmeal: Try 7 Snacks That Dietitians Love

“This snack is a great source of protein. The flavoring helps to satisfy me, and I like the added texture (and small amount of fiber) the oatmeal provides,” says Laura Jeffers, MEd, RD, LD.

3. Raw peanuts and cashews with a honey crisp apple

Raw Peanuts & Cashews with Honey Crisp Apple: 7 Snacks That Dietitians Love

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“This snack provides lots of crunch, good-for-you, healthy fat, and tons of phytonutrients,” says Kristin Kirkpatrick, MS, RD, LD.

4. Plain, non-fat Greek yogurt with berries, ground flaxseed, chia, slivered almonds and walnuts

Greek Yogurt with Berries, Flaxseed, Chia, Almonds and Walnuts: 7 Snacks That Dietitians Love

“This snack is high in protein, full of healthy unsaturated fat (including omega-3 fat) and a good source of fiber. The combo of protein, fat, and fiber makes it super satiating. Plus it has no added sugar!” says Kate Patton, MEd, RD, CSSD, LD.

5. Spinach salad

Spinach Salad: 7 Snacks That Dietitians Love

“I take a big bunch of spinach, and add 2 -3 tablespoons each of pecans and raisins, and a bit of balsamic vinegar,” says Anna Taylor, MS, RD, LD. “This salad provides fiber, protein, and tons of vitamins, minerals and phytonutrients. The volume from the leafy greens (nutrient power-houses with very few calories) helps trigger the release of the hormone leptin, which tells your brain you’re full.”

6. Avocado and salsa with assorted raw veggies

Avocado and Salsa with Raw Veggies: 7 Snacks That Dietitians Love

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“I dip assorted veggies like carrots, red peppers and cucumbers into a quick homemade guacamole,” says Jennifer Willoughby, RD, CSP, LD. “I mash ½ avocado with about ¼ cup of salsa, and add seasonings like garlic powder and a splash of lemon juice. The healthy fats from the avocado and fiber from the vegetables will keep you full until the next meal, while providing a vast array of vitamins and minerals.  Toss in a few whole-grain tortilla chips for some crunch and a complex carbohydrate source (especially if you’re about to work out).”

7. Homemade snack mix

Home-made Snack Mix: 7 Snacks That Dietitians Love

“I mix ¼ cup of nuts (the most nutrient-dense are walnuts, almonds and pistachios),” says Julia Zumpano, RD, LD. “Then I add 1-2 tablespoons of an unsweetened dried fruit of choice, such as raisins or dried cherries. (Chocolate lovers can add 1-2 tablespoons of dark semi-sweet chocolate chips.) This gives you fiber, protein, healthy monunsaturated fatty acids and antioxidants, and flavonoids.”

Related: Got the Midnight Munchies? Try These 4 Substitute Snacks