Montana State University

Healthy Snack Ideas

College Office

Healthy Snack Ideas

Linda J. Hogg, RD, LN

For those busy days when you are constantly on the go and have little time to be planning and preparing snacks ahead of time, consider having the following foods quickly available!  The following snack ideas combine a lean source of protein with a complex carbohydrate, providing 150-200 calories per serving (approximate).  Look and decide what you like to have available for everyday use.

1 small pita pocket
2 ounces light tuna

1 cup nonfat yogurt
¾ cup cut-up fruit (fresh)

8 animal crackers
 ½ large banana
(sliced)

1 cup fresh strawberries ½ cup low fat cottage cheese

8 ounces skim milk
2 small, low fat cookies

6 low fat whole wheat crackers
1 ounce string cheese

¼ cup almonds
1 medium apple (sliced)

1 small corn tortilla
1 ounce low fat cheddar

1 tbsp natural peanut butter,
6 whole grain crackers

½ cup oatmeal
1 medium orange (sliced)

2 ounces lean, deli turkey,
4-6 rice crackers

8 ounces fruit-flavored yogurt
1 cup melon

½ small bagel (thin layer of fat free cream cheese)
1 peach

1 slice whole wheat toast ½ cup fruit (packed in water)

2 ounces lean, deli chicken 2, 4-inch breadsticks

½ cup long grain rice 2 ounces diced ham (lean)

½ cup fresh raspberries ¼ cup low fat granola 4 ounces skim milk

1, 6-inch flour tortilla
¼ cup nonfat refried beans/salsa

Remember: Healthy snack ideas are intended for a lifetime – use lean protein, low fat dairy, fresh (or frozen) fruits and vegetables, whole grain breads, cereal, and crackers!  Fuel your body for adequate energy throughout the day.  Choose healthy snacks on a regular basis and save other high-fat, high-sodium choices for an occasional splurge.  Those foods should become the “exception” rather than the rule of what fuels you from day to day.

If you have questions, contact Linda J. Hogg, RD, LN,  Nutritionist at the Student Health Service at 994-4380.