34 Healthy Snack Ideas From a Dietitian

It’s 3 o’clock and your stomach is rumbling. No possible way you’re making it to dinner.

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While it’s tempting to make a vending machine run or rummage around in the fridge, snacking is one of those things in life where a little advanced planning can pay off big. After all, about 95% of Americans snack between meals, according to the National Health and Nutrition Examination Survey.

That’s not necessarily a bad thing, as long as you follow a few simple guidelines.

Registered dietitian Julia Zumpano, RD, LD, shares how to make snacking healthy.

Why choosing healthy snacks is important

Making smarter snack choices can help keep you from exceeding your calorie needs and overeating at mealtimes.

Look for options that are full of protein, fiber and healthy fats to satisfy cravings and keep you full for longer.

“Protein can come from both plant and animal sources. And you’ll find healthy fats in avocado, olive oil, nuts, nut butter, seeds (like chia or flax) and fish,” says Zumpano.

“Fruits and veggies should also be a large part of what you’re snacking on. Unlike many snacks, they’re not just empty calories. They have nutrients and antioxidants, and some have anti-inflammatory properties.”

And if you’re trying to maintain your weight, manage or prevent disease, healthy food choices matter. And that includes all of the food you eat — even snacks.

Dietitian-approved snacks

There are a lot of snack options out there. So, where should you begin? Zumpano suggests trying these healthy snack ideas to help keep you full and satisfied throughout the day.

An ounce of 70% or 80% dark chocolate
20 frozen grapes
1 cup of fresh berries
15 olives
6 dill pickle slices
2 cups of air-popped popcorn
12 lightly salted almonds
3 ounces of kale chips
1/4 cup of roasted chickpeas
1/4 cup of soy nuts
8 apple slices
1 cup of shredded wheat squares (unfrosted)
1 cup of cut vegetables with 2 tablespoons of hummus or guacamole
1/2 cup of edamame
1 string cheese
2 stalks of celery with 1 tablespoon of peanut butter
1/4 cup of unsweetened dried fruit, like apricots or mango
2 pieces of fruit leather
4 dried figs or prunes
4 ounces of plain Greek yogurt with 1/4 cup of fruit
1 tablespoon of frozen peanut butter
1/2 cup of cottage cheese with 1/4 cup of fruit
1 frozen and pureed banana
2 sardine fillets on 2 whole-grain crackers
1 ounce of smoked salmon on 6 cucumber slices
1 tablespoon of natural almond butter on an apple
1 cup of cherry tomatoes with 1 ounce of mozzarella
1/2 cup of chia pudding
2 hard-boiled eggs
A slice of deli turkey and a slice of cheese
1 tablespoon of nut butter with 2 dates
A protein smoothie made with 1/4 cup of frozen fruit, 1/2 cup of frozen veggies, 8 ounces of coconut water and 1/2 cup of plain Greek yogurt or silken tofu
3 ounces of chicken or tuna salad made with shredded or canned chicken breast or canned tuna, 1 teaspoon of olive oil, 2 tablespoons of Greek yogurt, mustard and dill
1 homemade energy ball or bite

Tips for healthy snacking

Zumpano shares this advice to help set you up for success:

Prep ahead. Pack your own healthy snacks each morning (or the night before) in a small container or small snack bag. You may need to prep some items in advance, but it will save you time in the long run.
Stow away snacks. Keep a stash of healthy snacks at your desk or in your car for moments when hunger strikes. Good options include pouches of nuts or seeds, shelf-stable fruit or unsweetened dried fruit, and whole-grain or seed crackers.
Organize your fridge. Make sure you place all these healthy snacks front and center in your fridge or pantry, so you (or your kids) can reach for them first.
Be mindful of portion sizes. Aim for snacks that are around 200 calories or fewer. Even nutritious foods can add up in calories when eaten in large amounts, so pay attention to serving sizes and enjoy an appropriate portion.
Consider timing. Well-timed snacks can help keep you from overeating at mealtime. For example, it’s actually a good idea to get that 3 p.m. snack to tide you over from lunch until dinner.
Stay hydrated. Your body often confuses thirst for hunger. Not sure which one you’re dealing with? Try drinking water or a hot herbal tea and wait about 20 minutes to see if your cravings go away.
Read food labels. Even foods that seem like a good option may contain a lot of sodium or sugar — so read food labels. “For example, yogurt itself is a fine pick. But it can often contain lots of added sugar,” notes Zumpano. “If you buy the flavored variety, find one with fewer than 5 grams of sugar.” Added sugar can lead to blood sugar spikes and crashes, as well as sugar cravings.
Know what to avoid. Limit your intake of high-sugar and high-salt processed foods made with refined flour and saturated and trans fats. These ingredients can promote inflammation.

Key takeaways

If you run out the door in the morning with no thought to what you’ll snack on that day, there’s a good chance you’ll regret it later.

It’s too easy to grab a bag of potato chips or a sugar-laden power bar masquerading as a healthy snack when you’re ravenous. These options tend to be high in calories and loaded with added sugar, salt and bad-for-you fats.

The solution? Plan ahead and choose a healthy snack that combines protein, fiber and healthy fats.

“You’ll set yourself up for success by choosing snacks that are nutritious and designed to help keep hunger at bay,” encourages Zumpano. “There are so many healthy snack options to choose from.”