Healthy snacks can help fill nutritional gaps, maintain energy levels, and prevent overeating at meals. The document recommends including a fruit or vegetable plus a protein source in snacks to stay full. Some healthy snack pairing ideas are peanut butter with apples or celery, hummus with vegetables, cheese with grapes or tomatoes, Greek yogurt with berries, and mixed nuts with dried fruit. Portion control and only snacking when hungry are also suggested.

1. Snacking Smart!
Created by Healthy Table at Benedictine University
How Can Healthy SnacksHelp You?
 A great time to fill in nutritional gaps by having fruits and vegetables
 Keep your energy up which is especiallyimportant on days when you
are using more energy from exercising or are busy
 Prevents overeating at meals since you don’t allow yourself to get too
hungry
SmartSnackingTips:
 Always have a fruit or a
vegetable with your snack for
added vitamins and mineral
 Add a protein source to help
keep you full
 Follow portion sizes so you are
not eating too much
 Only snack if you are hungry
 Health Snack Formula: Fruit or Vegetable + Protein Source = Healthy
Snack
Healthy Snack Pairing Ideas
Protein Food Fruit or Vegetable
Peanut Butter Apples,Bananas, Celery, Carrots
Hummus Vegetables like celery, carrots,
peppers,cucumbers
Cheese Grapes, apple slices,tomatoes,celery
Greek yogurt Berries, peaches,bananas
Cottage Cheese Berries, melons,mangos
Mixed nuts Dried fruit like raisins, apples,grapes

2. Snacking Smart!
Created by Healthy Table at Benedictine University