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Healthy snacking tips

At SNAP4CT, we LOVE snacking. The great thing about snacks is that they don’t need to be complicated, time-consuming or expensive. Below are some tips to help you and your family snack smarter! 

What is a healthy snack? 

Ideally, you want a snack that will keep you full until your next meal. Aim for a combination of protein and whole grains to give you the long lasting energy you need.  Healthy snacks are:
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​High In: 

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​
​Low In:

Fiber
Foods that are high in fiber will make you feel fuller longer, so you are less likely to over eat shortly after.  Fiber is also important for good digestion and can reduce constipation.  

Protein
Like fiber, protein will curb your appetite and keep you full longer. Protein can come from animal sources like eggs and cheese or plant sources like nuts and beans. 

Vitamins, Minerals and Antioxidants
These nutrients are usually what make "healthy" foods healthy. Antioxidants protect the body from damage and help to reduce the risk of cancer. You will find these nutrients in brightly colored fruits and vegetables. 
Added Sugars
Added sugars provide bursts of energy but a quick crash soon after. Added sugars also provide no health benefits and have been linked to obesity and chronic diseases. 

Trans Fats
This type of fat is common in highly processed and fried foods. Eating a diet high in trans fats can raise "bad cholesterol" levels and lower "good cholesterol" levels.  

Sodium
We need some sodium in our diets, but most of us get far more than we need.  Sodium is found in many packaged foods and can worsen high blood pressure and lead to other heart-related illnesses.  

Tips for Smarter Snacking 

​1. Prepare snacks ahead of time​ to grab when you're in a rush

  • Fruit is the ultimate grab-and-go snack, no prep needed. Veggie may take a little more time, but the effort is worth it! Cut up veggies, divide them into plastic bags and refrigerate until you need them. 
snack containers

2. Combine a protein and a whole grain

  • Whole grains provide fiber and when combined with protein, help to curb your hunger until your next meal. 
  • Some classic combinations are cheese and crackers, hummus and pita, or graham crackers and yogurt​.​

3. Look out for multi-serving  packages

  • Packaged food can be misleading. While the nutrition label on the wrapper shows information for 1 serving there can often be 2, 3 or even 8 portions in a package! 
  • Check out our simple guide to reading nutrition labels. 
nutrition label

4.  Don't be fooled by package labels and claims

  • Packages that claim to be "low fat" and "fat free" often have higher amounts of sugar and sodium. 
  • Avoid "100 calorie snack packs" when possible - they usually don't provide many nutrients beyond sugar.   

Snacking with Children 

Snacking is a great way to introduce more fruits and vegetables to your child's diet. But, it can be challenging. Meal and snack time are never perfect but we have a few tips to make them a little easier! 
  • Offer dips with vegetable sticks to make eating veggies a bit more fun. 
  • It is OKAY if a child doesn't like a new food. It may take serving the food multiple times before a child will eat it. Let the child say no, and try again another day. 
  • Children look up to adults. Let them see YOU enjoying the food and they are more likely to try and like it. 
  • Limit distractions and screens during snack time. 

Healthy Snack Recipes

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Strawberry S'mores
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​Loaded Apple Nachos
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​Veggie Pinwheels
Find even more great Snack Recipes here.


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Husky Nutrition at UConn Health
195 Farmington Avenue, MC 6030
Farmington, CT 06032​
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SNAP-ED Event Calendar
© COPYRIGHT 2018.  ​ALL RIGHTS RESERVED.

This information was funded by the USDA's Supplemental Nutrition Assistance Program - SNAP.  
SNAP helps low-income people buy nutritious food for a better diet.
​To get more information contact the CT Department of Social Services at
1-855-626-6632 or www.CT.gov/dss.


This institution is an equal opportunity provider.​
​Nondiscrimination Statement
Aviso de No Discriminación
  • Home
  • Recipes
    • Recipe Categories >
      • Kid Friendly Recipes
      • No Added Sugar
      • Vegetarian Recipes
      • Heart Healthy Recipes
      • Five Ingredients or Less
      • Quick and Easy Recipes
    • Breakfast
    • Breads and Muffins
    • Desserts
    • Dips and Salsas
    • Drinks and Smoothies
    • Meatless Meals
    • Meals with Meat
    • Salads
    • Side Dishes
    • Snacks
    • Soups and Stews
    • Sodium Free Spice Blends
    • Recetas
  • Farmers Markets
    • Find a Farmers Market
    • CT Crop Calendar
    • Using SNAP/EBT at Farmers Markets
  • Education
    • Healthy Eating >
      • MyPlate
      • Understanding The Nutrition Label
      • Added Sugar
      • Healthy Snacking Tips
      • Calories Needed Each Day
      • What is "enough" fruits and vegetables
      • Recipe Videos
    • Budget Shopping >
      • Healthy Shopping on a Budget
      • What Can $16 Buy?
      • Budget Pantry
    • Diabetes >
      • Healthy Eating with Diabetes
      • "Diabetes-Friendly" Recipe Guide
    • Heart Health
    • Exercise Tips
    • Physical Literacy
    • Water First for Your Thirst
  • SNAP4CT Blog
  • Resources
    • DSS Offices and SNAP Help
    • FAQ
    • Free Health Events in CT
    • Organizations
    • SNAP-Ed Events Calendar
    • Healthy Food Pantry Donations