Easy Ideas For Kids & Adults​

Eating healthy can become a sustainable practice depending on the types of choices you make that fit within your lifestyle and how consistent you are in building healthy habits. But where do you start, how can you tell what is healthy and what practices can be helpful to keep you on track while enjoying delicious foods in a simple way? It can start with making one small step. When you are feeling peckish during your Netflix binge session, switch out snacks of chocolate chip cookies, potato chips, and pretzels to something more nutritious that still satisfies your hunger and taste buds. This small switch can make all the difference.

This article will discuss the benefits of eating healthy snacks and give you a variety of different delicious options that can be prepared ahead of time. Having access to healthy foods can be difficult to come by depending on where you live and your financial resources. This list of healthy snacks is a guide that can be adapted to make healthy living feasible.​

Healthy snacks can be a part of a balanced diet. A balanced diet includes lean proteins, fruits and vegetables, and high-fiber foods, with oils/fats being consumed in moderation. The “healthy plate guide” created by Harvard School of Public Health is a helpful tool to determine which types of foods are important to consume and their approximate quantities (Healthy Eating Plate, 2023). For example, for a meal, ½ of your plate is fruits and veggies, ¼ is whole grains, and ¼ is a protein source. This is a general guide but may need to be modified for individual dietary needs.

The typical recommendation of consumable calories for an adult is approximately 2,000. However, this number can vary depending on gender, age, activity level, and health, so it’s important to consult with your doctor about what is a healthy caloric intake for you (Osilla, 2022).

Snacks that are highly processed and less nutrient-dense can impact your health in a negative way. Processed food is defined as, “one that has undergone any changes to its natural state—that is, any raw agricultural commodity subjected to washing, cleaning, milling, cutting, chopping, heating, pasteurizing, blanching, cooking, canning, freezing, drying, dehydrating, mixing, packaging, or other procedures that alter the food from its natural state. The food may include the addition of other ingredients such as preservatives, flavors, nutrients, and other food additives or substances approved for use in food products, such as salt, sugars, and fats.” (Processed Foods and Health, 2023; U.S. Food and Drug Administration, 2013). 

Consuming highly processed foods frequently can lead to heart disease, diabetes, and obesity and has been shown to increase the risk of mortality (Poti et al., 2017; Rico-Campà et al., 2019; Tapsell et al., 2016).

These foods do not need to be completely avoided as having an overly restricted diet can lead to binging or make eating healthy less sustainable. Rather, these foods should be consumed in moderation or can be prepared as a homemade version using alternative whole-food ingredients that have not been processed. Eating highly processed foods in moderation means it should take up 20% or less of your daily food consumption (Taylor et al., 2015).

As long as you are consuming snacks within your daily caloric intake goals and following appropriate serving sizes, it can be a helpful step towards healthy eating.

1. Green Smoothies: Smoothies with kale or spinach (or another leafy green), low-fat milk, yogurt or a non-dairy alternative, and berries (strawberries, blueberries, or blackberries) are chalked full of vitamins such as vitamin C and K, antioxidants, and fiber. 
2. Chia pudding: This is a popular healthy snack that can be meal prepped ahead of time. It includes fresh chia seeds, low-fat milk or a non-dairy alternative, and any toppings you want such as fruit, a drizzle of honey, or a dollop of nut butter. 
3. Overnight oats: Start with ¼ cup of rolled oats and ½ cup of low-fat milk or a non-dairy alternative. Add toppings such as banana slices or seeds/nuts. Keep it in a sealed lid in the fridge overnight, and it will be a good consistency and healthy snack come the next morning.
4. Hummus and veggies: Hummus is a Mediterranean dip that has chickpeas, tahini, lemon, and spices. It’s a vegan-friendly dish that can be paired with an array of cut-up veggies such as carrots, bell peppers, and cucumbers. 
5. Turkey stuffed mini peppers: Sliced mini peppers with lean deli turkey and other toppings such as low-fat cheese or lettuce is a good low-carb healthy snack that tastes great and has a nice crunch.

1. Popcorn: Popcorn is a lower-calorie snack (depending on the amount of oil and butter) that can keep you full for longer with its high fiber. 
2. Cottage cheese: Cottage cheese is a good source of protein and is low-carb. Cottage cheese can be used to make a healthy dip or added to pasta sauces.
3. Low-fat Greek yogurt: Greek yogurt is a good source of protein and a low-calorie snack. It is high in vitamins such as vitamin C and B12 which are good for bone, gut, and brain health (El-Abbadi et al., 2014). Greek yogurt has also been associated with a lower body fat percentage. Adding toppings such as fruit or nuts can make it a balanced and satiating snack or dessert.
4. Oatmeal: Steeped rolled oats are a great source of fiber and a filling healthy snack that can be versatile with toppings (e.g., almonds, walnuts, coconut shavings) and seasonings (e.g., cinnamon, pumpkin spice).
5. Roasted, lightly salted almonds: If you keep to the appropriate serving size, this is a good source of healthy fat, and protein and has been shown to improve cardiovascular health (Abbaspour et al., 2019). Also, it can be added to other snacks and meals for an extra crunch. ​

1. Cinnamon Bananas: Slice up some bananas and heat them up on the stovetop to make them warm and with a sprinkle of cinnamon.
2. Fresh cherries: These sweet poppable snacks do not require any loud prep which is helpful to not wake up any sleeping relatives. Just be careful with the pits! 
3. Sliced apples with peanut butter: Gala or fuji apples are naturally sweet, paired with salty chunky or smooth peanut butter can be a great and satisfying savory and salty snack. ​

1. Fruit salad: 1 cup of fresh fruit salad that includes berries, melon, peaches, and cantaloupe is about 125 calories. 
2. Roasted red pepper tapenade: Blend together roasted red pepper, garlic, onion, and a drizzle of olive oil, which is about 58 calories for 2 tablespoons. Can be a great topping for whole-grain crackers. 
3. Edamame: This is a Japanese dish of soybeans that is either boiled or steamed and then lightly salted which is about 180 calories for 1 cup. ​

1. Turkey jerky: This salty snack is packed with protein and is low in fat. 
   
2. Trail mix: Buy a pack of a premixed trail mix or make your own with dried fruits, mixed nuts, and dark chocolate chips. 
   
3. Roasted chickpeas: These are a crunchy and versatile snack that can be spiced in any seasoning like curry powder and paprika or favorite bbq rub. ​
   

1. Protein shake or smoothie: Add your favorite fruits, greens, and milk or yogurt for its creaminess with a scoop of protein powder and you have a filling snack that can get you through your day.
2. Whole grain crackers, cheese cubes, and deli-sliced turkey: Skip the vending machine and dig into a mini charcuterie board right at your desk. 
3. Tuna wrap: This combines a small whole-grain tortilla with canned tuna in water mixed with Dijon mustard and butter lettuce.

• Healthy Snacks for a Healthy Mind in a Strong Body: Let’s Talk about How You Will Lose Weight, Improve Your Sleep, Focus, Memory, and Much More!
• The Heart Healthy Diet and Action Plan: 4 Weeks to Lower Cholesterol and Improved Heart Health (menu for a month: breakfast, lunch, dinner, snack)
• Junk Food Junkie: Kick Your Junk Food Habit By Understanding and Eliminating Your Cravings (obesity, snacks, eat healthy, good food, binge eating, pressure food, stress eating)

• Abbaspour, N., Roberts, T., Hooshmand, S., Kern, M., & Hong, M. Y. (2019). Mixed Nut Consumption May Improve Cardiovascular Disease Risk Factors in Overweight and Obese Adults. Nutrients, 11(7), 1488. 
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• Healthy Eating Plate. (2023, January 31). The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/
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