Healthy & Satisfying Snacks

Snacks high in fiber and protein are healthy and satisfying.

Snacks high in fiber and protein are healthy and satisfying.

Snacking in between meals is a technique to help control hunger throughout the day. The healthiest snacks are comprised of small portions of low-fat dairy, fruits, vegetables, lean meats and whole grains. According to the Academy of Nutrition and Dietetics, a combination snack is one that provides protein and fat combined with a carbohydrate food. This is a good pattern to follow when creating a healthy and satisfying snack.


Nonfat or low-fat yogurt is a nutritious option for a healthy, satisfying snack. Yogurt is high in protein and many varieties are low in fat and sugar. Add berries to the yogurt to increase the fiber content, which will be more filling and satisfying. Mix in chopped walnuts for additional heart-healthy fats.


Nuts are high in protein and heart-healthy fats, which makes them an excellent satisfying snack. Mix nuts with dried fruit for a healthy trail mix. Cut up slices of apple or banana and spread on 2 tablespoons of almond butter. Spread natural peanut butter on a celery stalk and top with raisins.

Lean Turkey Slices

Lean turkey slices can be a high-protein, satisfying snack. Purchase meat at the deli counter of the grocery store; choose low-sodium and less-processed varieties. Roll up slices of turkey around carrot or celery sticks and dip in mustard or hummus. Place turkey slices between a slice of whole-grain bread to make a high-fiber sandwich.


Smoothies are an excellent choice for an easy, nutritious snack. You can mix together all types of ingredients for a delicious smoothie. Blend nonfat or low-fat yogurt or milk with frozen fruit such as berries or banana. Add nuts or seeds to the smoothie for an additional boost of healthy fats and fiber. If you have a dairy allergy, you can substitute nut or soy milk for cow's milk.

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About the Author

Lindsey Lankowsky is a registered dietitian based in Los Angeles. She holds a Bachelor of Science in dietetics from Michigan State University and a Master of Science in nutrition from Case Western Reserve University. Lankowsky has worked in the Veterans Health Administration since 2009 and has written various nutrition articles for the VA.

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