What is nutritious snack

When you make these, go ahead and split them into individual portion sizes so it's easier to grab and go. Get the recipe: Nutty Superfood Breakfast Bites. With a bit of prep work, smoothies make for great quick and healthy breakfasts every morning.

Wash, chop, and freeze all ingredients in "smoothie packs," or baggies pre-measured for just one smoothie. Put anything that doesn't go into a freezer like the milk or leafy greens into a glass jar or baggie in the fridge.

Then, dump everything into your blender, and let it go to work. You can sip while you dress, or take it with you in a lidded container. Get the recipe: Tropical Creamsicle Smoothie. Not an almond butter fan? Swap in peanut butter. You can also use agave nectar in place of the honey. The variations are endless! In this lighter version, yogurt swaps in for the butter, and a fresh marinated beet salad adds fresh tang. Top it off with jammy soft-cooked eggs and briny capers for an especially exciting way to serve your mom her breakfast.

If guests are coming, double the recipe and cutt into bite-sized slices. A heaping bowl of comfort food is a healthy way to start your day, especially if the idea of quick sugar fixes like cereal just isn't your thing. To make things speedier, make the oatmeal the night before or on the weekend in a big batch. Then portion out enough for your day.

When you're ready to eat, you need only focus on poaching your egg, which makes this incredibly hearty and healthy breakfast easy enough for a weekday.

There may come a time during your watermelon-eating phase each summer when you're running low on ideas of how to use up extra watermelon , and this recipe helps fill that void: Instead of making a watermelon-flavored drink, you can make refreshing tea, and simply add a bit of fresh watermelon and basil to the tea for a subtle but beautifully balanced beverage.

Smoothie recipes with yogurt tend to be richer and creamier than ones made without it, and that's precisely what you'll find in this powerful pink smoothie.

Whole milk Greek yogurt adds a dose of thickness, a bit of tang, and a lot of filling protein. The pomegranate juice and grapefruits are bright and invigorating. A little honey helps round out the juices' bitter edges. If eating a popsicle at breakfast seems out of the ordinary, know that this one hides several healthy breakfast ingredients: yogurt, fruit, and granola.

Make a batch on the weekend, and pop one out each day for a tasty healthy snack to eat as you're getting dressed. Make a "cup" at the base of the pop with a piece of aluminum foil large enough to catch up wayward drips. Get the recipe: Breakfast Popsicles. Know someone who's always on the go? These granola bars are chock-full of goodness and make thoughtful food gifts for Christmas for your busiest friends and family members.

Cranberries, almonds, and chia seeds provide a boost of nutrition, while chocolate chips make them extra delicious. Get the recipe: Homemade Granola Bars. These open-faced egg toast beauties are much more than your average egg salad sandwich—the flavors, textures, and even look are elegant and original.

Folded into the egg salad mixture is a mustardy vinaigrette, briny capers, fresh parsley, and just-bitter-enough radicchio leaves. Heaped on top of toasted sourdough, the result is both fresh and hearty, a win-win! Snacks can be both healthy and satisfying.

Snacking can be as simple as grabbing an apple, a handful of nuts or a bowl of popcorn. Here are some snack ideas that are more filling. All of these snacks include a fruit or a vegetable. For more nutrition information, call to speak with a registered dietitian, or visit www. Skip to main content. Nutrition Series. Follow these simple steps and ask yourself:. The contents of this website are for educational purposes and are not intended to offer personal medical advice.

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Harvard T. The Nutrition Source Menu. Search for:. Along with the ubiquity of snacks in our food environment , marketing may also play a role. The most popular reasons for snacking were hunger or thirst, to be eaten as a sweet or salty treat, and because snack foods were easily available.

During the COVID pandemic, more people under the age of 35 and parents with children under 18 years have reported snacking more than usual. Why do I snack so much? In other words, people tend to eat more of a snack food simply because of the larger size of the package.

Snack portion sizes can be misleading. Per serving 1 stalk of celery : 6 calories, 0. Not only does hummus have fiber, but it also has some healthy plant-based fats that will help with satiety and stabilize your blood sugar.

Per serving 1 tablespoon : 27 calories, 1. Beans are a great combination of plant-based protein and fiber that can help you fight cravings, notes Kimberlain. According to Kimberlain, whole-grain crackers offer a great source of complex carbs for energy, and fiber for satiety. Per serving 6 crackers : 60 calories, 1. Greek yogurt is packed with protein. Plus you can add in fresh, healthy fruit for even more nutrients and fiber, says Kimberlain.

Per serving 8 ounces of plain Greek yogurt : calories, 0 g fat, 11 g carbs, 0 g fiber, 22 g protein. Whether you prefer peanut butter or almond butter, the healthy fats and protein in nut butters will help keep you full, says Kimberlain. Per serving 2 tablespoons : calories, 16 g fat, 6 g carbs, 2 g fiber, 7 g protein. Oats are high in fiber and protein, which are digested at a slower rate and can help stabilize blood sugar, says Roxana Ehsani , MS, RD.

A leafy green like kale is loaded with vitamins and antioxidants like vitamin K and folate , as well as gut-healthy fiber, says Ehsani.

Get the recipe. Per serving 1 smoothie : calories, 0. Like kale, spinach is another leafy green that is high in vitamins like vitamin C, K and folate. Throw it in a smoothie or soup, suggests Ehsani. Per serving 1 smoothie : calories, Chia seeds are packed with omega-3 fatty acids, which can help reduce inflammation and brain health, as well as fiber and protein, says Ehsani.

They blend perfectly with yogurt or oatmeal, or in a smoothie for a well-rounded snack. Per serving 2 tablespoons : calories, 8 g fat, 8 g carbs, 8 g fiber, 5 g protein. These juicy berries have tons of vitamin, potassium, iron and calcium, says Ehsani. They're naturally sweet and you can eat them fresh or frozen alone, or with another snack like nut butter or yogurt.

Per serving 1 cup : 64 calories, 0. According to Ehsani, watermelon is over 90 percent water. So it offers tons of hydration as well as fiber to help fill you up. Per serving 1 cup diced : 46 calories, 0.

Eating whole fruits like pears are great for weight loss because not only are they packed with fiber, but they also require more chewing and mindfulness, which can help make you feel fuller, says Jonathan Valdez , RDN.

Per serving: 96 calories, 0. Trail mix can help make you feel full thanks to fiber from nuts and satisfy your sweet snack cravings from fruit or a bit of chocolate, says Valdez. Chickpeas are high in fiber and a good source of protein, and by roasting them, they offer a satisfying crunch, says Valdez.

Raw veggies like cauliflower are great sources of fiber that will keep you full throughout the day, says Valdez. He suggests eating it with hummus or our favorite salad dressing. Per serving: 27 calories, 0. Bananas are another great source of fiber and a whole fruit, says Valdez. Try eating with Greek yogurt and dark chocolate. Per serving: calories, 0. Carrots are loaded with fiber 3. Since they are sweet, try adding them to a smoothie. Per serving 1 cup chopped : 52 calories, 0.

As an added bonus, the recipe offers substitutes for making it vegan. Per serving 1 bar : calories, 9. The air fryer saves the day again, making twice-fried plantains a healthy snack. These soft "chips" are perfect for dipping into guacamole. Per serving: calories, 0 g fat 0 g saturated , 27 g carbs, 12 g sugar, mg sodium, 2 g fiber, 1 g protein. Per serving 1 cookie : calories, 6. This savory dish will make your taste buds happy. Tomatoes pack umami flavor, while feta adds tang and a little bit of salt.

Per serving: calories, 11 g fat 5 g saturated , 5 g carbs, 4 g sugar, mg sodium, 1 g fiber, 5 g protein. Per serving 1 bar : calories, Plus, it makes snack time feel way fancier! Per serving: calories, 1 g fat 5 g saturated , 16 g carbs, 4 g sugar, mg sodium, 1 g fiber, 14 g protein.

Carrots and hummus are a great snack as-is, but adding a sprinkle of everything bagel seasoning like this version from Trader Joe's! Eat with 1 cup of baby carrots. Per serving: calories, 12 g fat 5 g saturated , 27 g carbs, 12 g sugar, mg sodium, 10 g fiber, 6 g protein.