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Healthy Snacks

What are Healthy Snacks?

Snacks are small portions of food typically eaten between regular meals. They are often consumed as a quick and convenient option to satisfy hunger or cravings. Snacks can come in various forms, such as finger foods, packaged items, fruits, vegetables, or any other easily consumable bites

Snacks are considered healthy if it contains the following 

  • Balanced nutrients - Healthy snack should provide balance of macro nutrients like carbohydrates, proteins and fats. and micronutrients like minerals and vitamins. 
  • Whole foods - Whole foods are those foods that contain less or no processed foods. Generally fruits, vegetables and whole grains are considered to be whole foods that does not contain added preservatives
  • No Processed foods - Processed foods contain added sugars, salts and unhealthy fats hence considered not healthy
  • Low in sugar and sodium - Snacks if it is rich in sugar and sodium could lead to obesity and high blood pressure 
  • Rich in fiber content - High fiber content promotes a sense of fullness and help in proper digestion. 
  • Protein rich - Snacks rich in protein provides the necessary amino acids as well helps in satiety. 

12 Healthy Snacks for Healthy Living

  • Fresh Fruit:

    • Apple slices with almond butter . Apple slices with almond butter make for a nutritious and satisfying snack due to their well-balanced combination of fiber, healthy fats, and natural sweetness. The apple provides dietary fiber, aiding in digestion and promoting a feeling of fullness, while almond butter contributes heart-healthy monounsaturated fats, protein, and essential nutrients
    • apple slices
  • Vegetables and Hummus:

    • Carrot sticks, cucumber slices, or bell pepper strips with hummus
    • The crunchy, colorful vegetables provide essential vitamins, minerals, and fiber, promoting overall well-being. Hummus, made from chickpeas, adds plant-based protein, healthy fats, and a savory flavor. This combination not only satisfies hunger but also supports digestive health and provides sustained energy.
  • Greek Yogurt Parfait:

    • Greek yogurt with fresh berries and a sprinkle of nuts or granola.
    • A Greek yogurt parfait is a delightful and nutritious snack, combining creamy Greek yogurt with fresh berries and a sprinkle of nuts or granola. Packed with protein, probiotics, and antioxidants, it promotes gut health, supports satiety, and offers a sweet yet wholesome indulgence. This snack is a delicious way to satisfy cravings while nourishing the body.
  • Nuts and Seeds Mix:

    • A mix of almonds, walnuts, and pumpkin seeds
    • A nuts and seeds mix is an excellent snack, providing a satisfying blend of healthy fats, protein, and essential nutrients. It supports heart health, boosts energy, and keeps you feeling full, making it an ideal and convenient option for on-the-go munching.
  • Whole Grain Crackers with Cheese:

    • Whole grain crackers with a small portion of cheese.
    • Whole grain crackers with cheese offer a perfect balance of fiber, protein, and calcium. The combination satisfies hunger, supports bone health, and provides a tasty, portable snack that's both wholesome and fulfilling.
  • Popcorn:

    • Air-popped popcorn seasoned with a dash of nutritional yeast or herbs
    • Popcorn is a light, whole-grain snack rich in fiber. Low in calories and high in antioxidants, it's a guilt-free treat that promotes digestion and satiety. Opting for air-popped or lightly seasoned varieties enhances its nutritional value.
    • Popcorn image
  • Hard-Boiled Eggs:

    • Hard-boiled eggs with a pinch of salt and pepper.
    • Hard-boiled eggs are a protein-packed snack that supports muscle health and provides essential nutrients like choline. Convenient and satisfying, they contribute to a feeling of fullness, making them an excellent choice for a nutritious and quick bite.
    • Boiled Eggs
  • Nut Butter on Whole Grain Bread:

    • Whole grain bread with natural peanut or almond butter.
    • Nut butter on whole grain bread combines healthy fats, protein, and complex carbohydrates. This snack sustains energy, supports heart health, and offers a delicious mix of flavors. It's a wholesome option that satisfies both taste buds and nutritional needs.
  • Dried Fruit and Nut Mix:

    • A mix of dried fruits (like apricots or raisins) with nuts.
    • A dried fruit and nut mix is a nutrient-dense snack providing a combination of vitamins, minerals, and fiber. It offers natural sweetness, satisfies cravings, and delivers sustained energy, making it a delightful and healthful choice for a quick pick-me-up.
  • Edamame:

    • Steamed edamame sprinkled with sea salt
    • Edamame, or young soybeans, is a protein-rich snack with a perfect balance of carbohydrates and fiber. It supports muscle health, provides essential amino acids, and offers a satisfying, savory flavor. Edamame is a wholesome and convenient plant-based snack option.
    • Edamame Beans
  • Cherry Tomatoes and Mozzarella:

    • Cherry tomatoes paired with fresh mozzarella
    • Cherry tomatoes with mozzarella create a tasty snack rich in vitamins, minerals, and protein. This delightful pairing supports bone health, provides antioxidants, and satisfies cravings for a savory, fresh treat that's both nutritious and flavorful.
  • Smoothie Bowl:

    • A smoothie made with blended fruits, yogurt, and a handful of oats, topped with sliced almonds or chia seeds.
    • A smoothie bowl is a nutrient-packed snack, combining blended fruits, yogurt, and toppings like oats or chia seeds. It offers hydration, antioxidants, and a mix of vitamins, promoting overall well-being. This customizable and delicious bowl is a refreshing and wholesome snack option.

Why Snacks are Good? 

Snack Why it's Good
Nuts & Seeds Mix A satisfying blend of healthy fats, protein, and essential nutrients. Supports heart health and boosts energy.
Whole Grain Crackers with Cheese Perfect balance of fiber, protein, and calcium. Supports bone health and provides a tasty, fulfilling snack.
Popcorn Light, whole-grain snack rich in fiber. Low in calories, high in antioxidants, and a guilt-free treat for digestion and satiety.
Hard-Boiled Eggs Protein-packed snack supporting muscle health. Convenient, satisfying, and contributes to a feeling of fullness.
Nut Butter on Whole Grain Bread Combines healthy fats, protein, and complex carbohydrates. Sustains energy, supports heart health, and a wholesome, flavorful option.
Dried Fruit and Nut Mix Nutrient-dense snack providing vitamins, minerals, and fiber. Offers natural sweetness, satisfies cravings, and delivers sustained energy.
Edamame Protein-rich, plant-based snack with a perfect balance of carbohydrates and fiber. Supports muscle health and offers a savory flavor.
Cherry Tomatoes and Mozzarella Tasty snack rich in vitamins, minerals, and protein. Supports bone health, provides antioxidants, and a nutritious, flavorful treat.
Smoothie Bowl Nutrient-packed snack combining blended fruits, yogurt, and toppings. Offers hydration, antioxidants, and a refreshing, wholesome option.

Nutritional Value of Snacks


Nutrient (per serving)

Pumpkin Seeds Greek Yogurt Chickpeas (cooked) Banana (medium) Boiled Eggs (2 large) Edamame (cooked) Cherry Tomatoes Chia Seeds
Calories 151 150 269 105 140 188 32 138
Protein (g) 7 15 14 1.3 13 17 1.6 4.7
Fat (g) 13 4 4.2 0.3 10 8 0.4 9
Carbohydrates (g) 5 9 45 27 1 15 7.2 12
Dietary Fiber (g) 1.7 0 12.5 3.1 0 8 2.2 10
Sugars (g) 0.2 9 8 14 1 3.7 5.4 0
Iron (mg) 4.2 0.1 4.7 0.3 2 2.1 0.6 2.2
Magnesium (mg) 150 18 78 32 28 50 16 95
Phosphorus (mg) 333 247 276 26 202 238 43 265
Zinc (mg) 2.2 2.2 2.5 0.2 1.4 1.6 0.2 1.6
Copper (mg) 0.2 0.1 0.8 0.1 0.1 0.2 0.1 0.1
Manganese (mg) 0.2 0.6 1.7 0.3 0.1 0.5 0.2 0.8

If you are looking for a healthy snacks try Foodhak's snack bundle where you can eat healthy and continue snacking.

References : What is a snack? Why do we snack ? 

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