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Healthy Snacks!

Between school, homework, sports, your after-school job, and hanging out with friends, it may feel like there's no time for healthy eating. And when you do stop to eat, it's probably tempting to go the quick and easy route by grabbing a burger and fries, potato chips, or candy.

To keep energy levels going — and avoid weight gain — steer clear of foods with lots of simple carbohydrates (sugars) like candy bars or soda. Look for foods that contain complex carbohydrates like whole-grain breads and cereals and combine them with protein-rich snacks such as peanut butter or low-fat yogurt or cheese.

What is a good snack?

  • Nutritious and part of a balanced diet
  • Looks and tastes good
  • Fun to eat
  • Convenient, quick, easy to make
  • Smaller than a regular meal

Healthy Dairy Snacks

1 cup (8 oz.) of milk
1 cup (8 oz.) of yogurt
1/3 cup of shredded cheddar cheese
2 slices of swiss cheese
1/2 cup of low-fat pudding
1/2 cup of low-fat frozen yogurt
Cartoon image of milk and cheese

Whole Grain Snacks

Cartoon image of a bag of popcorn

3 cups popcorn (with a little butter or margarine)
5 whole grain crackers with a slice of cheese
1/2 cup of any whole grain cereal or oatmeal with low-fat milk


If you want something...
Juicy or Sweet
For warmth
For thirst
Raw vegetables, crackers, toast, nuts, pumpkin seeds
Soups, cider, or herbal tea
100% vegetable or fruit juice, milk or yogurt shakes


Snacking Tips

  • Choose lean meat sandwiches, like turkey
  • Order the grilled or steamed options of food preparation
  • Hold the mayonnaise and order the condiments/sauces on the side
  • Beware of Fast Food snacks and Vending machine snacks
  • Beware of snacks High in calories
  • Beware of snacks with Low to No nutrient value
SNEAKER Healthy Food Options
Smart Snacking
Stay away from cookies, cakes, and other convenient sweets. Instead, try some of these great-tasting alternatives: