Have a Plant: Fruits & Veggies for Better Health
A healthy granola raspberry yoghurt breakfast

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.

Depending on your age, sex, and physical activity level, your calorie recommendation may vary. Children and less active adults tend to need fewer calories per day and very active teenagers and adults tend to need more calories per day.

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).

Things to Remember …
  • 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.

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