Healthy Snacks

Snacking between meals, a common practice to stave off hunger before lunch or dinner, can be a healthy choice. Understanding the importance of choosing nutritious snacks is key to maintaining a balanced diet.

The American Heart Association shared some ideas for snacks that are part of a healthy diet. So, people can add some ingredients to their next grocery list to snack between meals and take care of their diet.


Some people prefer to have a snack in liquid form. The American Heart Association recommends checking the nutritional information on everything we drink, such as soft or energy drinks. Those that have a sweet taste can provide excess calories.

However, there are natural beverages that can replace them, such as:

  • Natural or sparkling water. Slices of citrus or cucumber, mint, or other herbs will add flavor.
  • Skimmed or semi-skimmed, natural soy, oat, or unsweetened nut milk.
  • Unsweetened tea or coffee.
  • 100% fruit juice.
  • Low-sodium tomato or mixed vegetable juice.

Related Article: Delight Your Palate with Healthy Snacks


  • Sliced apples with a tablespoon of low-sodium peanut butter.
  • Pears with fat-free or low-fat cottage cheese.
  • Vegetables served with hummus or tzatziki sauce. For example:
    • Carrot and celery sticks.
    • Bell pepper slices.
    • Slices of zucchini or cucumber.
    • Broccoli and cauliflower florets.
    • Cherry or grape tomatoes.
  • Roasted chickpeas.
  • Popcorn (air-popped or inflated with vegetable oil).
  • Rice cakes and whole-grain crackers.
  • Unsalted nuts and seeds.


  • Whole-grain toast with low-sodium peanut butter or another nut spread.
  • Fat-free or low-fat cheese.
  • Fruit and vegetable smoothie.
  • Whole-grain crackers with canned tuna or low-sodium salmon.
  • Canned fruit (packed in its juice, water, or a little syrup).
  • Raw or baked apples sprinkled with cinnamon.
  • Raisins, dates, figs, and other unsweetened dried fruit.
  • Frozen bananas.
  • Frozen grapes.
  • Fresh fruit salad with fresh herbs, such as mint or ginger.

The American Heart Association recommends checking nutrition labels on packaged snacks to identify servings, calories, sugars, and sodium.