Healthy Snack Ideas


healthy snack samples

Sometimes participants of our healthy weight loss program  at Green Mountain are surprised by the fact that we have snacks available frequently.  Snacking can be a strategy that helps us manage between-meal hunger and makes dealing with main meals a little easier.  I always get requests for a list of healthy snack ideas, so I thought I’d share some snack-planning guidelines.

1.  If a snack needs to carry you for 2 or more hours, consider making it a snack that contains a source of: carbohydrate, protein, fat, fiber, and a food that is high in fluid.

2.  At Green Mountain at Fox Run we usually include a full serving of a carbohydrate-based food (starch, fruit, milk/yogurt) and about 1 oz of a protein containing food (nuts, seeds, nut butters, egg, cheese, beans/hummus).

3.  If you are having a snack that only needs to carry you for a short time frame, such as an hour or less, you may not need to balance it.  Ex. having a piece of fruit before an hour-long workout or eating an ounce of cheese while cooking dinner.

Here are some examples of snack combinations we like:

  • 1/2 cup hummus or bean dip and a handful of cut vegetables, baked pita chips, or whole grain crackers
  • fruit with an ounce of hard cheese or a handful of nuts/seeds
  • 1/2 cup fat-free cottage cheese with salsa and pumpkin seeds
  • banana, pear, or apple slices with nut butter (peanut butter, almond, cashew, etc…)
  • fruit & yogurt smoothie (add nut butter or ground flax seed for a fat source if the yogurt is fat free)
  • 1 cup of vegetable, bean, and grain/pasta soup
  • 1/2 a sandwich: meat & veggie
  • small bowl of cereal with toasted almonds
  • Ants on a Log: celery sticks or carrot stick with peanut butter or cream cheese and raisins
  • homemade “energy bar”: whole grain dried cereal mixed with nuts, dried fruit, nut butter and honey or maple syrup – press into pan, refrigerate and cut into bars
  • apple with our famous Green Mountain Truffle
  • small portions of left-over dinner foods: lasagna, grain salad with protein (cheese, bean, diced meat), green salad with protein & dried fruit, baked potato with cottage cheese, small bean & cheese quesadilla, etc.)

Today the chefs are making “Hummus Tacos” which are a lettuce leaf filled with a southwestern-style hummus, topped with shredded carrots, diced peppers, diced cucumbers, & home-made salsa.  They are really delicious, even if they are a little messy to eat!

What interesting snack combinations do you like?

One response to “Healthy Snack Ideas”

  1. […] Nuts and seeds are a fantastic source of protein, healthy fats, & fiber that are a wonderfulsnack idea paired with a carbohydrate source like whole fresh […]

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