"Snack" doesn't have to be a bad word!

The word “snacking” has developed a bad reputation – many of us immediately think of high-calorie chips, processed foods, and cookies. But actually, “snacking” means eating between meals, whether the food is healthy or not. Studies have shown that the main motivation for in-between-meal eating is hunger, but other factors like stress, location, and social environment can play a big role too. Before you reach for that snack (good or bad), take a moment and think: Am I really hungry right now? Or is something else going on?

But, let’s be real; there WILL be times when you will reach for that snack. Plan ahead so that reaching for a healthy snack will be just as easy as reaching out for that processed package of chips or cookies.


  • Pears and apples
  • Carrot sticks, celery sticks, broccoli and cauliflower florets
  • Zucchini or cucumbers (slice into long wedges or circles for variety)
  • Popcorn (it’s the only snack that is 100% unprocessed whole grain!)
  • Nuts (those good fats are GOOD for you!)

Eat those FILLING snacks

  • Whole grain toast (add peanut butter or almond butter for variety)
  • Fruit or veggie smoothie
  • Low-fat or fat-free cheeses
  • Cherry tomatoes with hummus

Snacks for when your SWEET TOOTH is in charge:

  • Raisins, dates, figs
  • Frozen banana or frozen grapes
  • Fresh fruit salad (be creative and add in a new fruit that you haven’t tried before!)
  • Canned fruit in natural juices (for when you need something fast!)