What can I use to create healthy snacks?

Dr. Mehmet Oz, MD
Cardiology (Cardiovascular Disease)
For healthy snacks:
  1. Create emergency packs filled with healthy foods such as nuts, fruits or sliced vegetables to help you avoid unhealthy temptations.
  2. Never eat any snack food out of the box, carton or bag it came in. You're less likely to overeat if you separate snacks into appropriate fist-sized servings.
  3. Make an office snack box of your own so you're not tempted by your colleague's candy bowl. Fill it with small individually packaged portions of soy chips, almonds and dried fruit.
  4. Looking for the benefits of salmon but you don't feel comfortable cooking fish? Try canned salmon as a simple and affordable alternative.
  5. Edamame (soy beans) are a great low-cost snack. Look for them in the frozen foods section.
  6. A handful of unsalted pumpkin seeds make for a healthy mid-day snack. They're rich in magnesium, which helps lower blood pressure.
This content originally appeared on 
Doreen Rodo
Nutrition & Dietetics

Making healthy snacks can be easy, here are some options:

  • Plain yogurt with fresh fruit with some low-fat granola sprinkled on top
  • Low fat cheese stick wrapped + 1 slice of lettuce wrapped in 1 slice of lean roast beef, turkey or chicken
  • Hard cooked egg(make a bunch on Sunday so you have them during the week)
  • Tomatoes with a little Italian dressing and feta
  • Peanut butter on whole wheat crackers (it's healthier to make your own)
  • Fresh Fruit plus a slice of low-fat cheese
  • One handful of Frosted Mini Wheats
  • Mott's Healthy Harvest fruit cup
  • A small handful of nuts or trail mix


Toby Smithson
Nutrition & Dietetics

In order to create healthy snacks start with a strong base which would be foods from the five food groups-fruit, vegetable, low fat dairy, whole grains, and lean protein foods. For longer satiety, combine a protein source from either lean protein or dairy foods like white meat chicken, soy, fat reduced cheese, low fat yogurt, or low fat milk with a carbohydrate source like fruit, graham crackers, whole grain crackers, popcorn, tortillas or bread. It is easy to mix and match foods from the five major food groups and offers a wide range of choices.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.