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Healthy Snack IdeasHealthy Snack Ideas


healthy snack ideas

Nutrition professionals recommend that snacks contain about 200 calories. Combining complex carbohydrates and heart-healthy fat with protein gives snacks the staying power to keep you energized. A great way to create a balanced snack is to pick a healthy food and pair it with nutrient-packed dips or toppings. Below are a few examples of healthy dippers and spreads or toppings to enjoy with them.


Food Item Serving Size Calories
Whole Wheat Crackers 5 crackers 60
Celery Sticks 2 large stalks 20
Carrots 1 medium 36
Bell Pepper Strips 1 cup 18 - 23
Whole Wheat Pita Chips 11 chips 130
Sliced Apples or Pears 1 medium 80 - 100
Whole Wheat Tortilla 1 8-inch 130
Cucumber Slices 1 cup 14

Spreads / Toppings

Food Item Serving Size Calories
Hummus 4 tbsp 100
Low-fat Plain Yogurt mixed with Salsa ½ cup 75
Low-fat Yogurt (plain or mixed with fruit) ½ cup 75-110
Natural Peanut Butter 2 tbsp 200
Mashed avocado ½ cup 184
Low-fat Cheese 1 oz 50 - 90
Unsweetened Apple Sauce ½ cup 50
Low-fat Cottage Cheese ½ cup 90
Note: Calories are provided as an estimate and will vary slightly by brand.
Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.
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