Snack Healthy-29 Smart Snack Options

Snacking is not a bad thing. In fact, if you find yourself craving “something” at 3 o’clock or after dinner, you should take the time to really figure out what that “something” is. You body is sending you signals all the time, and it’s your job to listen to them. Wanting or craving snacks is sometimes your body’s way of telling you that it is not completely satisfied or balanced. Maybe your lunch was too salty so you find yourself craving something sweet. Maybe you have been eating too many creamy foods, like yogurt and smoothies and your body and brain really wants something crunchy. Maybe your blood sugar has dropped because you skipped breakfast.

Snacking smartly can help diminish your cravings in a healthy way, help restore balance and help to simply put you in a good mood. By choosing a healthy snack that you actually enjoy you can help with your concentration, brain function and ward off that irritability that may be on its way. So when that next craving hits, ask yourself, “What am I really in the mood for”? Here are some healthy snack options ideas, broken down into categories, crunchy, sweat, salty and creamy, from The Institute of Integrative Nutrition.


  • apples
  • rice cakes
  • 1 or 2 hard pretzels: the large Bavarian variety
  • crunchy cruditΓ©s of veggies and dip (hummus or your favorite low sugar dressing)
  • celery and organic nut butter
  • small portion of nuts


  • fresh, whole fruit
  • organic Greek yogurt and ripe fruit
  • apples and almond butter
  • sprouted bread with jam
  • dried fruit
  • smoothies-Fresh or frozen fruit, Soy, Almond or favorite Milk, dash of agave and ice
  • sweet vegetables: yams, sweet potatoes, squashes (acorn, butternut, kabocha) cut into chunks; sprinkle with cinnamon and bake
  • Goji berries


  • olives
  • pickles, and pickled vegetables, such as carrot, daikon, beets, or lotus root
  • tabouli
  • tortilla chips and salsa or guacamole: try whole grain chips such as “Garden of Eatin” brand and freshly made salsa or guacamole
  • sauerkraut
  • salted edamame


  • smoothies
  • Greek yogurt
  • avocados
  • rice pudding
  • dips and spreads, like hummus and baba ghanoush
  • pureed soups
  • puddings made with silken tofu, avocado, or mashed banana
  • mashed sweet potatoes
  • coconut milk

*Be sure to listen to your body, deconstruct your craving, measure out portion sizes, and be mindful. Don’t forget to chew thoroughly and enjoy.

Photo Credit: ChrisVanDyck at Flickr for Creative Commons

1 thought on “Snack Healthy-29 Smart Snack Options”

  1. Try giving your kids Chews Better (! It’s a healthy, all-natural candy with goodies like omega-3s, vitamins, and fiber…and they are delicious. It’s a really easy way to get some nutrition into your kids.

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