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10 Healthy Snack Ideas



"I need to hire someone to just follow me around and knock unhealthy food right out of my hands."

~ Karen Salmansohn


Has your eating been out of control? Do you find yourself in front of the refrigerator, more than usual? If you answered, “yes” to one or both questions, you are not alone.

“The vast majority of Americans have altered their food habits as a result of the COVID 19 pandemic,” according to the authors of the 2020 Food and Health Survey, an annual survey commissioned by the International Food Information Council. This year, the online survey was conducted, April 8-16, 2020, and included a nationally-representative sample of 1,011 Americans ages 18 to 80.

The key to healthy snacking is to find foods that have as much nutritional value as possible that will fill you up, so you are not hungry again a short time later.

For example, a 100-calorie pack of chips or cookies will leave you feeling hungry again a short time later, and they are not providing you with nutrients. If you eat a banana and a few almonds, you are eating something nutritious (vitamins, minerals, fiber, etc.) that will fill you up longer (and help you feel better).

The more “whole foods” (unprocessed or minimally processed) you eat, the better.

To keep things interesting and to increase the different types of nutrients you are consuming, I recommend having different snacks during the week.

Listed below are 10 healthy snack ideas to get you started:

1. Salad with a variety of vegetables and olive oil-based dressing

2. Fresh fruit or fruit salad

3. Green smoothie or fruit smoothie with ground flax seeds and/or chia seeds

4. Almonds, walnuts, or cashews (a small palm full is usually a serving)

5. Sunflower seeds and raisins

6. Rice chips with hummus

7. Organic Tortilla Chips and salsa or guacamole (for those who just MUST have chips:-)

8. Vegetable sticks (celery, carrots, cucumber) and hummus or guacamole

9. Sweet potato chips or fries (make your own)

10. Apple slices with nut butter or sun butter


Click on the 2020 Health and Food Survey to learn more about how COVID-19 has changed how Americans eat.


Did you find the healthy snack ideas helpful? What are some of your favorite healthy snacks?

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