Healthy Snack Ideas for Adults

bowl of mixed nuts and dried fruit

Snacking can be a part of balanced eating. Healthy snacks can keep energy levels up and give you needed nutrients. A healthy snack can also help manage your appetite and make you feel less hungry between meals. Read on to learn how to snack smart! 

Smart snacking tips

  • A healthy snack includes foods from Canada’s Food Guide. Aim to include 2 food groups in your snack like fruit and a handful of nuts, whole grain crackers and cheese, or hummus and vegetables.
  • Keep portions small. Manage portion size by putting a single portion on a plate instead of eating from a box or bag.
  • Snack when you are hungry, not because you are bored, stressed, tired or upset. Too much snacking may lead to weight gain.
  • Avoid snacking when you are reading, working, watching TV or playing on a computer. You are likely to eat more if you are distracted. 

Healthy snack ideas

Here are some tasty snacks with suggested serving sizes to give you an idea of healthy snack portions.

Snacks to keep at work

  • 1 medium fresh fruit such as a banana, pear, apple or orange and 60 mL (1/4 cup) of unsalted nuts
  • 500 mL (2 cups) plain popcorn mixed with 60 mL (1/4 cup) roasted soy nuts
  • Trail mix: 30 g (1 oz) unsweetened whole grain cereal with 15 mL (1 tbsp) each raisins and unsalted nuts
  • Single-serve unsweetened applesauce sprinkled with 15 mL (1 tbsp) unsalted slivered almonds

Snacks to take in your bag

  • 250 mL (1 cup) of veggies such as carrots, celery sticks or cherry tomatoes and hummus
  • 1 slice whole grain bread with 15 mL (1 tbsp) peanut or almond butter
  • 1 plain packaged dried fruit and nut bar (look for one with little added sugar)
  • A small homemade muffin or granola bar

Snacks to have at home

  • 15 baby carrots with 30 mL (2 tbsp) hummus
  • 250 mL (1 cup) yogurt berry parfait (layer plain yogurt with fresh or frozen berries)
  • 3 rye crackers with 50 g (1.5 oz.) cheese
  • 250 mL (1 cup) smoothie made with low-fat yogurt, fortified soy beverage or skim milk and your favourite fruit
  • 30 g high-fibre cereal and 125 mL (½ cup) skim milk
  • 250 mL (1 cup) sliced sweet peppers with 60 mL (¼ cup) guacamole dip

Bonus! Check out these recipes for quick and easy snacks ideas! 

Bottom line

Snacks can be healthy part of your day if you choose small portions of nutritious foods. Keeps healthy snacks on hand to enjoy when hunger strikes. 

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Last Update – February 15, 2019

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