Healthy Food, Nutrition

Healthy Snacks for All

Serving healthy snacks for everybody is important to providing good nutrition, supporting lifelong healthy eating habits and helping to prevent costly as well as potentially-disabling diseases, like heart disease, cancer, diabetes, high blood pressure and obesity.

Fruits and vegetables are the main source of healthy snacks. Below are ideas for them who are searching for healthy snacks.


  • Most of the snacks served to you should be fruits.
  • Eating fruits lowers the risk of cancer, heart disease and high blood pressure.
  • Fruits also contain important nutrients such as vitamins A and C and fiber.


The essentiality of vegetables is quitting same as fruits and the benefits of vegetables are also same as fruits give us.

There are many kinds of vegetables which you can take like broccoli, carrot sticks or baby carrots, celery sticks, peppers, cauliflower, string beans, snap peas, snow peas, tomato slices or grape or yellow summer squash slices, cherry tomatoes, zucchini slices and so on. You can make a salad or set out veggies like a salad bar.


Healthy Grains:

Though most many of us eat plenty of grain products, lots of those grains are cookies, snack cakes, sugary cereals, Rice Crispy treats, and other refined grains that are high in sugars or fat. Try to take mostly whole grains, which supply more fiber, vitamins, as well as minerals than refined grains like Crackers, rice cakes, popcorns, baked tortilla chips, granola and cereal bars, pretzels, breadsticks and flatbreads etc.


Low-fat Dairy Foods:

Dairy foods are a great source of calcium that can help to build strong bones. Always try to look for brands that are low-fat or fat-free, moderate in sugars and high in calcium.


Other Snack Ideas:

Nuts: As nuts are high in calories, it is most beneficial to serve them along with another snack like fruit. A small handful of nuts are a reasonable serving size.

Trail Mix: Trail mixes are easy to make as well as store well in a sealed container. Items including low-fat granola, whole grain cereals, almonds, cashews, sunflower seeds, peanuts, pumpkin seeds and dried fruits like raisins, apples, apricots, pineapple, or cranberries.

Luncheon Meat: Always try to prefer lower-fat, reduced-sodium brands of turkey, ham as well as roast beef.


Healthy Beverages:

Healthy beverages are another important part of healthy snacks. Here some example of healthy beverages for you.

Water: always bear in mind that Water should be the main drink served at snack times. Water meets thirst and does not have sugar or calories and it is low-cost.

Seltzer: A carbonated drink like seltzer, sparkling water as well as club soda is healthy options. They do not hold the sugars, calories, as well as caffeine of sodas. Serve them alone or try making “healthy sodas” by mixing them with equal amounts of 100% fruit juice.

Low-fat and Fat-Free Milk: We all know that Milk provides key nutrients, such as calcium plus vitamin D. One should choose fat-free or low-fat (1%) milk to avoid the heart-damaging saturated fat found in whole and 2% (reduced-fat) milk.

Soy and Rice Drinks: For children who choose not to drink cow’s milk, calcium-fortified soy and rice drinks are good choices.

Fruit Juice: Fruit juice can be high in vitamins, minerals, and cancer-fighting compounds. However, it is rich in calories.


However healthy snacks are very essential for our day to day life. So always you have to maintain it.


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