Healthy snacks for adults

Everyone’s snacking habits are different. The amount of food, types of snacks, and timing can vary depending on many personal factors, such as age, lifestyle, physical activity, cultural background, and individual food preferences.

This guide offers helpful advice for choosing, shopping for, and preparing healthier snacks, along with a variety of snack options to try.

Tips for Making Healthier Snack Choices

At the grocery store

Planning ahead can make it easier to choose nutritious snacks. Add snack items to your shopping list before heading to the store. A prepared list can help you save time, reduce unnecessary spending, and avoid buying foods on impulse.

Try not to shop when you are extremely hungry. Having a snack before grocery shopping can help prevent you from choosing items you do not actually need.

When buying packaged snacks such as crackers, cereal bars, or granola bars, check and compare the nutrition labels. Look for options that contain less sodium, added sugar, and saturated fat.

At home

Try to add a vegetable or fruit to every snack whenever possible. Washing and preparing produce in advance makes healthy choices easier when hunger strikes.

Choose snacks that are both nutritious and enjoyable. Fresh vegetables can be paired with flavorful dips like tzatziki or hummus, while fruits taste great with yogurt, cheese, or nuts.

Preparing snacks ahead of time can save effort during busy days. Some useful preparation ideas include:

Preparing extra vegetables while cooking meals and storing them in the refrigerator for quick access

Making homemade whole grain muffins, granola bars, or energy bites and keeping them in the freezer for convenient snacks

Preparing a batch of hard-boiled eggs to enjoy during the week. Eggs can stay fresh for up to one week when stored with the shell intact

Creating your own trail mix and dividing it into small portions. A combination of whole grain cereal, nuts, seeds, and dried fruit makes a satisfying snack

Practice mindful eating by focusing on your hunger and fullness signals. Have a snack because you are genuinely hungry rather than eating automatically due to boredom, stress, emotions, or tiredness.

Take your time while eating and avoid distractions. Put away electronic devices and focus on enjoying your food.

Do not eat directly from large packages. Instead, place a reasonable serving into a bowl or onto a plate to help control portions.

Remember to drink water with your snacks to stay properly hydrated.

On the go

Bring healthy snacks with you when you are away from home. Convenient portable choices include roasted chickpeas, nuts, seeds, cheese sticks, and fruits like apples, oranges, and bananas.

Keep a small collection of nutritious foods at your workplace or school in case you forget your snack or need something extra. Good options include roasted chickpeas, unsalted trail mix, plain oatmeal packets, and dried fruit.

When buying snacks from convenience stores or gas stations, choose healthier ready-to-eat options such as:

Lower-fat yogurt or string cheese

Unsalted roasted nuts and seeds

Hummus or guacamole cups served with pretzels

Fresh, canned, or dried fruit

Hard-boiled eggs

Plain popcorn

Single-serving canned fish paired with whole grain crackers

Healthy Snack Ideas

Snacks can be delicious while still supporting a balanced diet. Including both fibre and protein in your snacks can help you feel full and satisfied for longer.

Fibre is commonly found in foods such as whole grains, fruits, and vegetables.

Protein sources include eggs, dairy products, meat, and soy-based foods like tofu.

Foods such as beans, peas, lentils, nuts, and seeds provide both protein and fibre.

Whenever possible, try to include a fruit or vegetable as part of your snack.

Snacks that include vegetables

Vegetable sticks served with hummus, cashew dip, or a yogurt-based sauce such as tzatziki

Celery sticks or cucumber slices topped with tuna, salmon, chicken, or egg salad

Pita chips served with bean and corn dip, salsa, or guacamole. Homemade pita chips can also be made using whole grain pita bread or tortillas

Whole grain crackers paired with vegetable sticks and cheese or a hard-boiled egg

Shelled edamame eaten alone or mixed into a salad with cucumber slices, olive oil, vinegar, and sesame seeds

Savory muffins made with feta cheese and shredded vegetables such as zucchini or carrots

Whole grain toast topped with mashed avocado and fresh tomato slices

Small baked spinach and egg frittatas

Vegetable salad rolls served with a nut-based dipping sauce

Snacks that include fruit

Fresh, frozen, or canned fruit combined with cottage cheese, soft tofu, or plain Greek yogurt

Apple or banana slices served with nut butter

Fruit paired with string cheese

Yogurt parfait made with fresh fruit pieces, nuts, whole grain breakfast cereal, or granola

Homemade whole grain muffins containing fruit such as berries, mashed banana, or grated apple

Whole grain English muffins topped with nut butter and fruit slices

Homemade smoothies or lassi made by blending fruit and/or vegetables with yogurt, milk, or unsweetened fortified soy drinks

Chia pudding prepared with unsweetened shredded coconut and pineapple

Fruit and yogurt popsicles made by blending fruit with yogurt, pouring the mixture into molds, and freezing

Energy bites prepared with dried fruit and nuts