Healthy snacks can be an important part of a healthy diet. They provide important nutrients and energy, help you maintain a healthy metabolism, control hunger and stabilize blood sugar. Choose these balanced snacks between meals and one or more hours before exercise.

  • Greek, low fat yogurt, or milk with 1/2 cup high fiber cereal (5+g fiber and protein)
  • 100% whole wheat bread with nut butter
  • Sandwich Thins or English muffin with nut butter and banana
  • 2%, or low fat string cheese or nut butter and fruit of choice
  • Carrots, celery, cherry tomatoes, peppers with hummus/bean dip/guacamole
  • Fresh or frozen fruit - add peanut butter or a glass of milk
  • Nuts/trail mix
  • Graham crackers with nut butter
  • Whole grain crackers (Wheat Thins, Triscuits, Kashi, etc) with hummus, peanut butter, string cheese, Laughing Cow cheese or lowfat cheese of choice
  • Snack bars: Kashi, Clif, Nature Valley, Sweet ‘n Salty, Zone, Odwalla, Kind, Luna, Lara
  • Cottage cheese with fresh fruit or salsa
  • Popcorn plus nuts/string cheese
  • Edamame (soybeans)
  • Pudding
  • Kraft 2% mac and cheese
  • Lean deli meat or frozen veggie burger on a sandwich thin
  • Instant oatmeal with peanut butter or protein powder added
  • Hard-boiled egg plus fruit or crackers
  • Tuna packet to go plus crackers

High Glycemic Index Snacks

High glycemic index snacks are easily digested and absorbed for quick energy 30-60 minutes prior to exercise, gametime or half-time.

Fresh fruits: bananas, grapes, oranges, melons, fruit juice
Dried fruit: raisins, craisins, apricots, prunes
Cookies/Bars: Fig Newtons, Nutri-Grain Bars, Nature Valley Bars, Chew Granola Bars, graham crackers
Others: bagels or bread with or without jam, dry cereal (Rice Krispies, Special K, Chex), Gatorade, gummies, jelly beans, pretzels, crackers, sports gels