Getting Started

Healthy snacks are a great way to get more whole grains, fruits, vegetables, and low-fat milk products. Use these ideas to get started.

• Make it easy.
  • Have snacks ready for when you get hungry. Keep some healthy snacks at work or school and at home. If you have a healthy snack easily available, it's less likely that you'll pick a candy bar or bag of chips instead.
  • Find healthy substitutes for high-fat snacks. If your favorite high-fat snack is potato chips and dip, try baked tortilla chips with bean dip or hummus instead.
  • Stock up on quick, healthy snack foods. Fresh fruits and vegetables are always good choices. Other ideas include:
    • Yogurt.
    • String cheese.
    • Canned fruit or applesauce in single-serving containers.
    • Raisins and other dried fruit.
    • Air-popped popcorn.
    • Whole wheat crackers.
    • Pretzels.
    • Flavored rice cakes.
    • Unsalted nuts.
• Make it interesting.
  • Use yogurt to add some appeal. If plain fruit doesn't appeal to you, try dipping fruit slices in low-fat yogurt sprinkled with cinnamon or nutmeg. Or mix fresh or frozen berries with low-fat yogurt, and top with sliced almonds or granola to make a fruit parfait.
  • Top whole-grain crackers with low-fat cottage cheese or ricotta cheese. Add sliced tomatoes or red pepper strips for color.
  • Make your own healthy trail mix. Combine high-fiber cereal, dried fruit (such as cranberries, blueberries, and dates), and nuts such as almonds. This mix also makes a great topping for yogurt.
  • Spread low-fat cream cheese on a whole-grain bagel. Sprinkle sunflower seeds and raisins on top of the cream cheese for extra flavor.
  • Dip colorful sliced vegetables in low-fat salad dressing or hummus. Try broccoli; cauliflower; cherry tomatoes; and red, yellow, and orange bell peppers.
  • Make a protein-rich dip for fruits and vegetables. Combine honey and peanut butter or almond butter. Dip raw apples, carrots, and celery. This spread also tastes great on bagels, rice cakes, and whole-grain crackers.