For people with diabetes or those looking to improve health or lose weight, a healthy snack is one that is calorie and carbohydrate controlled. This will help to optimize your nutrition, increase your energy and prevent weight gain or help facilitate weight loss. A good rule is to keep your snacks to about 200 calories or less. In addition, you want your snack to have fiber and protein, two nutrients that help to aid in satiety. Lastly, it’s a good idea to try to choose whole foods as snacks and to avoid consuming processed, refined carbohydrates that can increase blood sugars, promote overeating, and produce inflammation.
Browse through this list of snacks. Pick your favorites or invent some new ones. These are just some ideas - increasing your variety will make meal planning fun and nutritious.
AppleBanana (1 small or 1/2 medium)Cherries (12-15)Clementine GrapefruitGrapes (12-15 medium sized)Honeydew melonKiwi (1-2 small kiwi)Mango (1/2 cup)NectarinesOrangePapayaPeachesPearPineapple (1/2 cup)PlumsTangerinesWatermelon
Bell pepper stripsBerriesBroccoliCauliflowerCarrotCeleryCherry or grape tomatoes (12-15) CucumberJicamaMushroomsSnow peasString beans
Snack bar Whole grain popcorn Unsalted nuts (almonds, pistachios, walnuts, cashews, 1 oz or 1/4 cup) Low-fat Greek yogurt Fresh fruit Raw vegetables with hummus Dry low-sugar Cereal Hard-boiled egg Olives Pickles Rice cakes (brown) Soy chips Soy nuts String cheese Sunflower seeds (unsalted) Trail Mix (keep to one serving)
1/2 turkey or lean ham sandwich (2 slices of thin meat) on one slice of whole-grain bread1 cup of low-sodium soup1 tablespoon nut butter on one slice of whole-grain toast or 1/2 whole-grain English muffinApple or pear slices with cinnamon and low-fat Greek yogurtApple or pear slices with peanut butter, almond butter, or cashew butter (one tablespoon)1 small baked potato with a dollop of low-fat cottage cheese1/2 cup cold unsweetened cereal with low-fat Greek yogurt3 scrambled egg whites with spinach1 serving of edamame with a sprinkle of Parmesan cheeseGreen salad with one tablespoon vinaigrette or one teaspoon olive oil and vinegar dressing2 tablespoons hummus and carrots (or Other Non-Starchy Vegetable) Low-fat cottage cheese and 3/4 cup blueberries or strawberries 1 tablespoon peanut butter on celeryRaw vegetables and one or two tablespoons dip (guacamole or bean dipSmoked salmon on whole-grain crackers1 tomato stuffed with one tablespoon low-fat tuna or egg saladWhole-grain crackers (one serving) with one serving low-fat cheese
