Healthy snacking is an important part of a well-balanced diet; but if you're not careful, bite-size snacks can become full-size meals. When calories are concerned, it’s a good idea to limit snacks to 200 calories or less.  Start by choosing snacks that have emphasis on a variety of fruits, vegetables, whole grains, low-fat dairy products, seeds, nuts and legumes.  Choosing these types of healthy snacks will satisfy your cravings and keep you feeling fuller longer.

 Try out some of these favorite snack recipes for you and your family!


Peanut Butter Oatmeal Bites       

   PB bites


1/2 cup Chocolate chips

1 cup Oatmeal, dry

1/3 cup Honey or agave nectar

1/2 cup Peanut butter

1 tsp Vanilla extract

2/3 cup Coconut flakes, toasted

1/2 cup Flax seed, ground


Place all ingredients into mixing bowl and mix well. Roll into 2” balls and chill for one hour.

Nutritional Information

Serving Size: 1 Bite, Calories: 112, Fat: 7g, Carbs: 10g, Protein: 4g


Apple Cookies                         


1 apple

¼ cup peanut butter

¼ cup almonds, sliced

¼ cup walnuts, chopped

¼ cup shredded coconut

¼ cup chocolate chips


Slice apple into thin rings and remove core.

Spread peanut butter over one side of ring. Top with almonds, walnuts, coconut, and chocolate chips.

Nutrition Information

 Serving Size: 3 slices 200 calories, 8g Fat, 3g Protein 


Fresh Homemade Avocado Salsa       



2 Tomatoes, diced

½ Vidalia onion, diced

1 Whole Cucumber Peeled, diced

1 Avocado, diced

1 Whole Lemon Squeezed

6 Fresh Basil Leaves, chopped

4 T. Extra Virgin Olive Oil

2 T. Balsamic

2 T. Red Wine Vinegar

2 T. Honey


Dice tomatoes, onion, cucumber and place into medium mixing bowl. Dice avocado, add into mixing bowl and immediately squeeze lemon onto avocado to avoid browning. Add remaining ingredients; mix well, salt and pepper to taste and refrigerate 30 minutes or until serving. Serve with whole grain tortilla or pita chips.

Nutritional Information

Serving Size: ½ Cup, 120 Calories, 8g Fat, 3g Protein

 12 Whole Grain Chips 130 calories



More snack ideas:

·          ¼ cup dried fruit and nut mix

·          1 small apple or orange

·          3 cups light popcorn

·          1/3 cup hummus + 1 cup raw fresh cut veggies (green peppers, carrots, broccoli, cucumber, celery,

           cauliflower or a combination of these)

·          ¼ cup cottage cheese + ½ cup canned or fresh fruit

·          1 cheese quesadilla (made with one 6-inch corn or whole wheat tortilla + 1 oz shredded cheese)

            + ¼ cup salsa

·          2 rice cakes (with a 4-inch diameter) + 1 Tablespoon peanut butter

·          5 whole wheat crackers (or ¾ oz) + 1 piece of string cheese

·          ½ turkey sandwich (1 slice whole wheat bread + 2 oz turkey + mustard)

·          ½ cup tuna salad + 4 saltines

·          1 medium banana + 1 tablespoon peanut butter

·          Protein shakes/smoothies (1 cup low fat vanilla yogurt, 1-2 cups of berries)

·          Cucumbers sandwiches, filled with roast beef/turkey and low fat cheese

·          Whole grain tortilla chips and salsa

·          ¾ cup whole grain cereal with low fat milk