Snacks are small portions of food usually eaten informally and between regular meals.

Cool, Smooth & Soft Snacks

• Fat-free/low-fat ice cream or frozen yogurt
• Fat-free/low-fat yogurt, plain or flavored*
• Fat-free/low-fat pudding*
• Homemade smoothies made with fat-free/low-fat milk or yogurt; fresh, frozen, or unsweetened fruit; flavoring extract (optional); pinch of sugar or artificial sweetener (optional)
• Reduced-fat or part-skim cheese stick
• Frozen banana slices, slightly thawed

* Artificially-sweetened types are lower in calories than sugar-sweetened types

Crunchy Munchies

• Sunflower or pumpkin seeds, unsalted *
• Nuts, unsalted, dry roasted *
• Baked tortilla, potato, soy chips
• Whole grain pretzels, unsalted or lightly salted
• Rice cakes
• Low-fat crackers: graham, rye crisp, flatbread
• Pita crisps
• Cereal Os, frosted shredded wheat, or oat squares
• Popcorn, air-popped or low-fat microwave types

* Higher fat, higher calorie choices

Soft, Sweet & Juicy Snacks
Fresh fruits: apricot, berries, kiwi, mango, melon, nectarine, orange, papaya, peach, pear, pineapple, plum
Cherry tomatoes

Crispy Snacks

• Fresh fruits: apples, firm pears
• Raw vegetables: broccoli, carrots, cauliflower, celery, jicama (Mexican potato), sweet bell peppers
• Blanched, chilled snow peas

Websites for Healthy Snack Ideas
www.5aday.org
www.healthy-kids-snacks.com

Other Resources
1. The New American Heart Association Cookbook, 25th Anniversary Edition, 2001.
2. Better Homes & Gardens Kid Favorites Made Healthy (cookbook), 2003.
3. Snacks - Homemade for Health brochure, American Institute for Cancer Research,
2003. View or order online at www.aicr.org or call 1-800-843-8114 Updated 04/06