Do you experience mid-morning or late-afternoon hunger? The best way to satisfy this hunger is to have a snack. Healthy snacks help bridge the gap between meals, which stabilizes blood sugars and maintains energy throughout the day.

A smart snack should be between 100-200 calories and include a protein and a carbohydrate. The number of snacks needed in a day is unique for each individual. Be aware of your hunger signals, and have a snack only when your body needs it. It is good to have snacks on hand, but they do not have to be eaten if you are still satisfied from your last meal.

Make It Portable

It is important that snacks are prepared and packaged in a way that can be taken on the go.

Preparation & Packaging Tips:

  • Pre-wash and cut fresh fruits and vegetables.
  • Buy single servings, or package items sold in larger portions into single serving containers. Examples: nut butters, crackers, dried fruit, hummus, granola, yogurt, and pretzels
  • Pack items that could spoil, like dairy products and soft fruits, in an insulated container with a reusable ice-pack or freezer cubes.

Snack Options


  • Pretzels & Cheese
  • Wheat Saltines & Peanut Butter
  • Toast with Hummus


  • Yogurt & Fruit
  • Fruit Smoothie
  • Graham Crackers and Nut Butter
  • Homemade Granola Bar


  • Almonds & Fruit
  • Rice Cake & Nut Butter
  • Whole Grain Crackers & Cheese
  • Vegetables & Hummus
  • Yogurt & Low-Fat Granola


  • Dried Fruit & Nuts
  • Fruit Leather & Cup of Milk to Drink
  • Cheese Stick & Grapes


Choose one day this week to pack a snack that is balanced with a carbohydrate and protein (like the options listed above.)