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Snacks can be part of a healthy, well-balanced diet when done right. Include multiple food groups in order to balance your snack. For instance, a handful of nuts pair well with a serving of mixed berries. This snack, representing the fruit and protein food groups, includes vitamins, protein, and healthy fats.chicken salad wraps with pre-portioned strawberries and pistachios

Meal prepping snacks is a great way to stay on track throughout the week. Having quick, easy, and balanced grab-and-go items when hunger strikes will help you make better snack choices. Check out this list of healthy snack recipes.

Here are some tips to make snack prepping quick and easy:

  • Pre-cut fruits and veggies.
  • Portion out snack items like nuts, crackers, and cheese into reusable containers.
  • Keep pre-portioned snacks like low-fat yogurt and no sugar added apple sauce on hand.
  • Keep pre-portioned bags of frozen fruit and spinach in the freezer; just add water or milk to make a quick and easy smoothie!
  • Check out MyPlate for some more snacking tips and tricks.

If you are new to snacking healthy, and options like veggies and yogurt are not quite super appealing, there are healthy swaps you can make to ease your way. Look for a baked or popped chip instead of fried for fewer calories and fat. If you like chips and dip, use Greek yogurt instead of sour cream to make dips for your chips and veggies. Check out some more healthy swap tips.

One of my favorite snacks is not what you might typically consider a “snack,” but I got creative with my meal prep one day, and now it is a staple for me. I eat half of a baked sweet potato with 1-2 tablespoons of nut butter (pumpkin spice peanut butter is my favorite this time of year). It’s a hearty and filling Fall snack. You too can get creative with your snacking. Feel free to share your favorite healthy snacks in the comments!

Written By: Amy Meehan, MPH, Healthy People Program Specialist

Reviewed By: Misty Harmon, MS, Family and Consumer Sciences Extension Educator

Resources:

https://wayne.osu.edu/program-areas/snap-ed/budget-friendly-healthy-recipes/snacks

https://www.choosemyplate.gov/ten-tips-snack-tips-for-parents

https://www.choosemyplate.gov/myplate-mywins-tips-hacking-your-snacks

https://www.choosemyplate.gov/make-small-changes-snacks

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