Healthy snack ideas to fuel those New Year goals

Having planned healthy snacks on hand is a great way to keep you feeling full and satisfied between meals. Try these healthy snack ideas to fuel your way into the New Year.

Benefits of healthy snacks

Snacks often get a bad reputation. The first thought may be chips or cookies, canceling all progress toward weight loss and health improvement. But the right snacks are not a bad thing. Healthy snacks can fill you up and keep you satisfied, so you’re less likely to overeat later.

Building a healthy snack

Snacks don’t have to be complicated or feel stressful. Healthy snacks that fill you up should include a good source of protein and a fiber-containing carbohydrate. Protein and fiber will help keep you feeling full and satisfied until the next meal. Carbohydrates provide a necessary source of energy. The goal is to have a plan so that when hunger hits, you know what to do.

To build a healthy snack, choose one to two protein options and pair with a carbohydrate:

Protein foods (about 7g of protein each)

• 1 ounce canned tuna, chicken, or salmon
• 1 ounce lean deli meat or smoked salmon
• 1 hard-boiled egg
• ¼ cup cottage or ricotta cheese
• 3 ounce Greek yogurt
• 1 ounce cheese or 1 cheese stick
• 2 tablespoons nut butter
• 1 ounce peanuts, pistachios, almonds, pecans, walnuts, or other nuts
• ½ cup fresh, frozen, or roasted edamame
• ½ cup cooked beans
• ⅓ cup hummus

Carbohydrate foods

• ½ regular sized banana
• 1 medium apple, orange, or pear
• 1 cup fresh or frozen berries
• 1 cup diced melon
• ½ cup unsweetened applesauce
• ⅓ avocado or 2 tablespoons guacamole
• 1 cup celery, carrots, or cucumber sticks
• 1 cup raw, non-starchy veggies
• ¼ cup salsa
• ⅓ cup plantain or cassava
• 2 rice cakes
• 1 slice whole-grain bread
• 3 cups popped popcorn
• 10 whole-grain cracker thins

Snack combinations:

• 1 cup carrot sticks + ⅓ cup hummus
• 1 low-fat cheese stick + 1 cup berries
• 2 ounces canned tuna + 10 cracker thins
• ½ banana + 2 tablespoons nut butter
• 1 hard-boiled egg + 1 piece whole grain toast
• 2 rice cakes + 2 tablespoons nut butter
• ¼ cup ricotta cheese + 1 cup cucumber
• ¼ cup cottage cheese + 1 cup berries

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