Healthy Snacking Strategies

Importance of a
Healthy Diet

  • Promote a healthy weight
  • Improve overall nutrition and well-being
  • Help decrease risk of developing some chronic diseases
Healthy Diet Principles
Focus on:
  • Variety of vegetables and fruit
  • Grains, aiming for half to be whole grain
  • Fat-free or low-fat dairy
  • Lean protein such as seafood, meat,  poultry, eggs, legumes, nuts and seeds
  • Healthy fats and oils
Remember:
  • Limit saturated fats, trans fats, added sugar and sodium
  • If consuming alcohol, do so in moderation
  • To learn more about healthy eating, visit www.choosemyplate.gov
Healthy Snacks May Help:
  • Increase your energy
  • Eat in moderation at meals
  • Refuel your body
  • Increase nutritional intake
Building a Healthy Snack
Shift from empty-calorie snacks to more nutritious options.
Start by looking at the nutrition facts label:
  • Serving size
  • Calories
  • Saturated fat
  • Sodium
  • Fiber
  • Added sugars
Healthy Snack Ideas for Adults
  • 1 cup cut or baby carrots with 
2 Tbsp. hummus
  • Sliced medium apple with 1 Tbsp. unsalted peanut butter
  • Low-fat plain yogurt with ½ cup berries
  • Toasted whole grain English muffin with 1 Tbsp. avocado
  • 1 ½ cups air-popped popcorn with 
1 oz. almonds
  • ½ sweet potato and ½ cup low-fat cottage cheese
  • 10 baked tortilla chips with 2 Tbsp. bean dip and salsa
  • 1 oz. low-fat cheese and 1 medium pear
  • 1-2 oz. reduced-sodium deli-sliced turkey breast wrapped 
around apple slices (equivalent to 1 medium apple)
  • Small salad with 1-2 oz. sliced chicken breast or tuna (in water)
  • ½ cup cooked oatmeal with 1 Tbsp. unsalted nut butter
  • 8 oz. low-fat chocolate milk
  • 2 Tbsp. unsalted nuts and a small piece of fruit
For sustained energy, consider a fiber-rich carbohydrate with a protein or fat.
What About Late Night Snacking?
  • It’s not the time of day when you snack, but what you eat and why
  • Ask yourself: “Am I hungry? Bored? Tired?”
  • Focus on healthy meals and snacks every 3 to 4 hours, starting with breakfast
  • Listen to your body (eat when hungry, sleep when tired, etc.)
Exercise Snacks
Before*
  • Hydrate with water
  • Eat healthy carbohydrates
  • During
  • Drink water as needed
  • High-intensity workouts, refuel every hour**
After†
  • Choose carbohydrates and lean protein
  • Hydrate
* Ideally 2 hours prior

** Consume 50 to 100 calories from carbohydrates every half hour

† 20–60 minutes after
Want to learn more? Download the Healthy Snacking guide.
Sources:
This health and wellness program should not be used for emergency or urgent care needs. In an emergency, call 911 or go to the nearest emergency room. The information provided through this health and wellness program is for informational purposes only and is not a substitute for your doctor’s care. Your health information is kept confidential in accordance with the law and may be used to provide health and wellness recommendations as applicable. The health and wellness program is not an insurance program and may be discontinued at any time. © 2020 Optum, Inc. All rights reserved. 309300