Healthy Snack Foods Dietitians Say You Should Be Eating

Yes, it is best to eat snacks. Despite common dieting beliefs, eating a snack could be an effective way to reinforce your general well being targets and assist you to keep and even shed extra pounds. How is that potential? By treating your snack like a small meal fairly than mindlessly snacking on a bowl of chips, you may get extra satisfaction out of your snack that can maintain you feeling full till your subsequent primary meal.

“Snacks are an essential a part of a wholesome, diverse eating regimen,” says Sarah Schlichter, MPH, RDN of Bucket List Tummy. “Firstly, they assist bridge the hole between meals and permit people to not go too lengthy with out consuming, which can assist with power ranges, balancing blood sugar, cravings, and stop overeating at meals. Snacks are additionally an amazing alternative so as to add in further vitamins which may be missing in meals.”

It’s all about selecting the proper kind of snack to take pleasure in. Ensuring that your snack incorporates the main elements of a meal that assist you to feeling full—protein, fiber, and fats—your physique will really feel nourished and happy, and you will not really feel the necessity to attain for the chip bag whilst you’re cooking dinner.

We spoke with a number of registered dietitians to find out some wholesome snack meals to refill on for moments while you’re beginning to really feel hungry. Here are the snacks they suggest—and for much more meal concepts, you should definitely take a look at our checklist of 100 Easiest Recipes You Can Make.


“Low sugar, excessive protein yogurt with a drizzle of honey makes for a great snack due to the protein and useful probiotics discovered within the yogurt,” says Maggie Michalczyk, RDN from Once Upon a Pumpkin. “The protein will assist you to really feel fuller for longer and the probiotics are useful micro organism that our intestine wants for optimum well being. I like to recommend topping your yogurt with honey for an much more gut-friendly and scrumptious snack as a result of honey might perform as prebiotics, which is actually meals for the great micro organism (aka probiotics within the intestine).”

Speaking of the intestine, this is The Best Way to Eat for Your Microbiome and Improve Gut Health.

fruit nut butter

“Fruit incorporates fiber plus useful nutritional vitamins, minerals, and antioxidants,” Michalczyk says. “Pairing it with unsweetened nut butter can assist make this snack extra satiating because of the wholesome fats and protein within the nut butter. Most fruits and nut butter could be very moveable, which is nice for taking up the go. My favourite combos embody blueberries and almond butter or banana and peanut butter.”

RELATED: Peanut Butter vs Almond Butter: What is Healthier For You?

trail mix

“In phrases of snacks, I like these with heart-healthy fats, protein, and fiber. Trail mix is one in every of my favorites,” Jinan Banna, PhD, RD says. “I typically really feel like one thing candy as a snack, however I select candy snacks with fiber and different vitamins to maintain me full.”

Make it your self with our Quick and Easy Macadamia Nut and Pepita Trail Mix Recipe!


Hummus is the right snack, because it incorporates protein and fiber in addition to nutritional vitamins and minerals. There are so some ways I take pleasure in it,” Lisa Young, PhD, RDN says. “I like hummus and whole-grain crackers, or hummus and purple peppers or carrots, and roasted chickpeas.”

roasted chickpeas

Not a fan of hummus? Roasted chickpeas may very well be the reply!

“Chickpeas are a great supply of plant-based protein and fiber—two issues essential for satiety,” Michalczyk says. “Roasting offers them a pleasant crunch, and you’ll season them with practically any mixture of spice for a great taste. Another plus is that chickpeas are very budget-friendly and obtainable at practically each grocery retailer. Drain and dry the chickpeas nicely earlier than roasting at 400 levels for 25 minutes with avocado oil and spice of your selection.”

Chia seed pudding

“[A] chia pudding snack has lower than 200 energy,” says Shannon Henry, RD from EZCare Clinic. “Chia seeds are filled with fiber and could be added in all kinds of diets as nicely, as they’re excessive in antioxidants that assist to cut back irritation and enhance coronary heart well being.”

Prep a number of jars of chia pudding through the use of our Customizable Overnight Chia Pudding. Top with nuts and fruit to offer it some further taste!


“Nuts and seeds are filled with healthy fats and fiber that assist maintain you full for longer,” Young says. “Adding nuts and seeds to your eating regimen is an effective way to spice up your consumption of heart-healthy omega-3 fatty acids (walnuts, flax seeds) that may profit the center, mind, and pores and skin. They additionally comprise the antioxidant vitamin E.”

energy bites

“Energy bites make the right grab-and-go snack,” says Mackenzie Burgess, RDN, and recipe developer at Cheerful Choices. “I like how they supply a wholesome steadiness of fiber and plant-based protein to offer long-lasting power. Skip the store-bought stuff and make your personal customizable bites. Add rolled oats alongside nut butter and add-ins of your selection like mini chocolate chips, raisins, or coconut flakes.”

dark chocolate

Dark chocolate is a superb choice for [a] snack,” Henry says. “It incorporates flavanols compounds that may scale back blood stress and stop coronary heart ailments.”

While darkish chocolate is usually a scrumptious (and nutritious) deal with to have, with out different parts to your snack, it will not really feel as filling. You can simply flip this candy deal with right into a snack by pairing it with one thing else, similar to these Dark Chocolate Dipped Bananas or Dark Chocolate-Covered Almond Clusters.


“The key to a great snack is having a excessive fiber carbohydrate and protein to offer you power and assist maintain your blood sugar regular,” says Amy Goodson, MS, RD, CSSD, LD, writer of The Sports Nutrition Playbook. “Some of the perfect snack examples are cheese and whole-grain crackers, Greek yogurt and fruit, and peanut butter on whole-grain bread. All are satisfying, blood sugar-stabilizing, and nourishing. If you’re searching for an all-in snack on the go, go along with almonds or pistachios. High in fiber and protein, they’re a snack in a single.”

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