Dump the Junk! Snack Food Can be Healthy and Satisfying

Forget cookies and chips. There’s something tastier and more satisfying for your snacking pleasure. Try a healthy option which keeps you fueled with plenty of energy (but won’t add inches to your waistline).

Junk food is designed to be addictive. This is how the food industry makes money. Junk food never fills you up, so you keep buying more.

Instead of turning to junk food, you can choose to eat real food that has fiber and nutrients that actually satisfies your hunger. There are many delicious choices. Many of them don’t need to be refrigerated, so you can take them with you when traveling. This way, you won’t be tempted to buy junk food that’s sold on every street corner.

If you’re watching your weight, limit snacking to once each day. Remember that snacks should be under 200 calories. Read food labels and be aware of your portion sizes. Nuts are especially caloric, so stick to a small handful.

Quick and Easy Ideas for Healthy Snack Food

  • Hummus with whole wheat pita bread
  • Air-popped popcorn
  • Piece of fresh fruit
  • Bowl of oatmeal (made from 1/2 cup dry oatmeal)
  • Small handful of nuts
  • Edamame (steamed soybean pods)
  • Small handful of seeds (pumpkin, sunflower, etc.)
  • Small serving of canned baked beans
  • Fresh vegetables (carrots, broccoli, etc.)
  • Leftovers from last night’s dinner
  • Small serving of canned vegetarian chili with beans
  • Soy yogurt with berries
  • Whole wheat fig newtons
  • Celery sticks filled with peanut butter and topped with raisins
  • Baked tortilla chips with salsa
  • Baked soy crisps
  • Soy nuts
  • Whole grain crackers
  • Dried fruit (raisins, apricots, prunes, dates, figs, etc.)
  • Whole wheat pretzels
  • Make a large batch or chili, stew, or soup, and save in small containers


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