Snacks can be a great way to help you get the nutrients you need to stay healthy. The key is to choose foods that are rich in vitamins, minerals, and other nutrients so you can get the most “bang” for your nutrition buck. The next time you get the munchies between meals, reach for one of these “good for you” snacks:
Fruit
Fruit is rich in vitamin C for a boost to your immune system and fiber for a healthy digestive tract. There are plenty of colorful varieties from which to choose:
Apples, peaches, pears, grapes, bananas, strawberries, blueberries, kiwi, oranges, cantaloupe, watermelon, applesauce
Vegetables
Veggies are excellent sources of vitamin A for good night vision and fiber. In fact, the beta carotene that our body converts to vitamin A is the substance that gives orange and yellow vegetables their pretty hue. Here are some to try:
- Baby carrots or carrot sticks with ranch dressing
- Broccoli or cauliflower florets with ranch dressing
- Celery sticks with peanut butter
- Tossed salad
- Tomato sandwich
Grains
Grains are a great source of carbohydrates for energy and fiber. Aim to make at least half of your grains whole grains for better nutrition and fiber. Here are a few to try:
- Peanut butter and jelly on whole wheat bread
- Whole wheat crackers
- Graham crackers
- Popcorn
- Cereal
- Muffin
Protein
Protein’s job is to build strong muscles. It comes from both animal and plant sources:
- Peanut butter
- Almond butter
- Hard-boiled egg
- Sliced turkey
- Sliced ham
- Tuna on whole wheat bread or crackers
Dairy
Dairy foods are loaded with calcium and vitamin D for strong bones and teeth. Reach for low-fat or fat-free items – they have the same nutritional value but without the saturated fat found in full-fat products. Reach for:
- Milk
- Yogurt
- Cottage cheese mixed with fruit
- String cheese
- Cheese cubes or slices
- Cheese toast on whole wheat bread
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