7 Days of Healthy Snacks
Looking for some new snack ideas? We’ve got a whole week’s worth for you! Mix them up or only eat one or two in a day if you are trying to cut back on calories.
Tip: Eating small, frequent meals (including snacks) is important so adjust your calorie intake by increasing or decreasing your portion sizes at your main meals (breakfast, lunch, dinner).
- Make Half Your Grains Whole
- Vary Your Veggies
- Focus on Fruits
- Consume Calcium-Rich Foods
- Go Lean with Protein
Day #1
Snack #1
½ cup blueberries
1 hardboiled egg, yolk discarded
2 cups (16oz) water
58 Calories
Snack #2
1 serving Hummus
16 baby carrots
2 cups (16oz) water
315 Calories
Snack #3
1 cup peaches, canned in juice pack
¼ whipped topping, light
5 almonds, ground
1 cup (8oz) water
194 Calories
| Total Calories: 567 | ||
| % Fat: 31% % Saturated Fat: 10% % Carbohydrate: 61% % Protein: 15% |
Sodium: 393 mg Cholesterol: 0 mg Fiber: 15 g Vitamin A: 232% Vitamin C: 57% Calcium: 13% |
Grains: 0 ounces Vegetables: 1 ¾ cups Fruits: 1 ½ cups Milk: 0 cups Meat and Beans: 2 ounces |
Day #2
Snack #1
1 banana, small
1 small latte (12oz), nonfat, no flavor
174 Calories
Snack #2
5 celery sticks (~4” long)
1 tablespoon ranch dressing, fat-free
1 oz almonds (~22)
2 cups (16oz) water
201 Calories
Snack #3
1-8oz vanilla yogurt, fat free
½ cup raspberries
1 cup (8oz) water
124 Calories
| Total Calories: 499 | ||
| % Fat: 27% % Saturated Fat: 3% % Carbohydrate: 62% % Protein: 18% |
Sodium: 472 mg Cholesterol: 8 mg Fiber: 11 g Vitamin A: 21% Vitamin C: 40% Calcium: 72% |
Grains: 0 ounces Vegetables: ¾ cup Fruits: 1 ¼ cups Milk: 1 ¾ cups Meat and Beans: 2 ounces |
Day #3
Snack #1
1 serving Crunchy Apple Treasure
2 cups (16oz) water
234 Calories
Snack #2
1 serving Fruit Slush
6 woven wheat crackers
192 Calories
Snack #3
2 cups microwave popcorn, low-fat, low-sodium
2 tablespoons cranberries, dried
2 cups (16oz) water
90 Calories
| Total Calories: 516 | ||
| % Fat: 31% % Saturated Fat: 6% % Carbohydrate: 66% % Protein: 10% |
Sodium: 409 mg Cholesterol: 0 mg Fiber: 12 g Vitamin A: 27% Vitamin C: 152% Calcium: 7% |
Grains: 2 ounces Vegetables: 0 cups Fruits: 2 cups Milk: 0 cups Meat and Beans: 1 ½ ounces |
Day #4
Snack #1
½ cup whole-grain cereal
½ cup strawberries, sliced
1 cup (8oz) milk, nonfat
235 Calories
Snack #2
½ bell pepper, sliced
1oz serving cashews (~18), roasted, unsalted
2 cups (16oz) water
176 Calories
Snack #3
1 serving Symphony of Fruit Pizza
1 cup (8oz) water
228 Calories
| Total Calories: 639 | ||
| % Fat: 26% % Saturated Fat: 5% % Carbohydrate: 60% % Protein: 19% |
Sodium: 614 mg Cholesterol: 9 mg Fiber: 9 g Vitamin A: 46% Vitamin C: 187% Calcium: 61% |
Grains: 2 ½ ounces Vegetables: ½ cup Fruits: 1 cup Milk: 1 cup Meat and Beans: 2 ounces |
Day #5
Snack #1
1 persimmon, diced
½ cup cottage cheese, low-fat, low-sodium
2 cups (16oz) water
199 Calories
Snack #2
1 serving Carrot Tuna Vegetable Dip
2 cups (16oz) water
118 Calories
Snack #3
1 serving Bookworm Apple Bark
1 cup (8oz) water
136 Calories
| Total Calories: 453 | ||
| % Fat: 19% % Saturated Fat: 5% % Carbohydrate: 55% % Protein: 31% |
Sodium: 534 mg Cholesterol: 74 mg Fiber: 10g Vitamin A: 93% Vitamin C: 27% Calcium: 13% |
Grains: 0 ounces Vegetables: 1 cup Fruits: 1 ½ cups Milk: ¼ cup Meat and Beans: 2 ½ ounces |
Day #6
Snack #1
2 cups cantaloupe, diced
1 cup whole-grain pretzels
2 cups (16oz) water
258 Calories
Snack #2
1 cup cherry tomatoes
1 cheese stick
2 cups (16oz) water
105 Calories
Snack #3
5 dates stuffed w/ 5 whole almonds (unsalted, roasted)
1 cup (8oz) tea
141 Calories
| Total Calories: 504 | ||
| % Fat: 19% % Saturated Fat: 7% % Carbohydrate: 73% % Protein: 15% |
Sodium: 67 mg Cholesterol: 15 mg Fiber: 12 g Vitamin A: 90% Vitamin C: 179% Calcium: 29% |
Grains: 2 ounces Vegetables: ¾ cup Fruits: 2 ½ cups Milk: ¾ cup Meat and Beans: ½ ounce |
Day #7
Snack #1
1 cup grapes
1 latte (12oz), nonfat
173 Calories
Snack #2
½ whole-wheat English muffin, toasted
1 oz mozzarella cheese, melted on muffin
8 baby carrots
2 cups (16oz) water
171 Calories
Snack #3
1 serving apple chips (dehydrated apples, no fat added)
2 cups popcorn, microwave, low-fat
1 cup (8oz) water
193 Calories
| Total Calories: 537 | ||
| % Fat: 24% % Saturated Fat: 7% % Carbohydrate: 66% % Protein: 15% |
Sodium: 543 mg Cholesterol: 19 mg Fiber: 10 g Vitamin A: 120% Vitamin C: 29% Calcium: 57% |
Grains: 1 ½ ounces Vegetables: ½ cup Fruits: 1 ½ cups Milk: 1 ½ cups Meat and Beans: 0 ounces |
Visit ChooseMyPlate.gov to determine your daily calorie recommendation.
Daily Recommendations for a Healthy, Balanced Diet
- Protein: 10-35%
- Carbohydrates: 45-65%
- Fats: 20-35%
- Saturated fat: <10% of calories
- Total fat: <35% of calories (unless naturally occurring)
- Cholesterol: <300 mg
- Sodium: <2,300 mg*
- Fiber: 28g/2,000 calories
- Water: 64 oz/day
*Further reduce intake of sodium to 1,500 mg among persons who are 51 or older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease.
