Snacking has the potential of being quite detrimental to our diet. No matter how well balanced our meals are, it is often hard to maintain the same habits when reaching into the cupboard for a snack. Unfortunately, we often snack because we’re bored or feeling emotional, not because we’re actually hungry. Whatever the reason may be, snacking often involves reaching for a bag of Doritos or a tasty cake. The problem with these kinds of snack foods is that they don’t provide us with healthy nutrients, making them wasted calories. These wasted calories don’t contribute many nutrients and they tend to not fill us up, which can then lead to over consumption. BUT before we get discouraged and think that snacking is just a bad habit, it is important to realize that it doesn’t have to have such a negative connotation. When we “snack smart,” it can actually be good for us. With a little bit of creativity and thought, snacking can actually be beneficial to our diet. Check out the following snack options that will provide energy and nutrients while satisfying those dreaded cravings.

Snacks with 200 calories or less:

o   One tablespoon peanut butter spread on slices of a medium apple

o   One cup tomato soup with five whole-grain crackers

o   Three cups air-popped popcorn sprinkled with three tablespoons grated parmesan cheese

o   Tri-color veggie snack: 6 baby carrots, 10 sugar snap peas (or green pepper strips), 6 cherry tomatoes and 2 tablespoons reduced-fat ranch dressing for dipping

o   Toaster waffle topped with 1⁄2 cup blueberries and 2 tablespoons low-fat yogurt

o   Six whole-wheat crackers and one slice low- fat Colby cheese

o   Fruit smoothie: Blend 1 cup fat-free milk, 1⁄2 cup frozen strawberries and 1⁄2 banana

o   One 6-inch flour tortilla with 1⁄4 cup black beans and 2 tablespoons fresh salsa

Snacks with 200-300 calories:

o   Whole wheat pita cut into wedges with 2 tablespoons hummus for a dip

o   Yogurt parfait: Layer 6 ounces fat-free yogurt, 1⁄2 cup berries and 1⁄4 cup granola

o   Trail mix: Mix 20 almonds, miniature box of raisins, and 1⁄4 cup sunflower seeds

o   Instant oatmeal made with fat-free milk with 1 tablespoon honey, 1⁄2 cup sliced peaches and dash of cinnamon

o   One 4-ounce fat-free, ready-to-eat vanilla pudding with 1⁄2 cup fresh fruit and 5 vanilla wafers

o   Veggie pizzas: Split whole wheat English muffin. Top with 2 tablespoons low-fat cream cheese, 1⁄2 cup diced fresh veggies and one ounce low-fat mozzarella cheese

o   Cinnamon-raisin mini-bagel spread with one tablespoon peanut butter

o   Whole-grain toaster waffle with 1 1⁄2 tablespoons chocolate-flavored hazelnut spread

o   Banana split: banana sliced length-wise topped with 1⁄2 cup frozen yogurt and a tablespoon of chopped nuts





I had a great 1st visit with the nutritionist. I went to get tips on changing by diet, but got much more. I was able to set a physical activity and nutrition goal. The nutritionist was knowledgeable and helpful.

I am so grateful for the stellar support and advice provided by Meghan, the dietitian I'm working with. She is both knowledgeable and kind, and it's a deeply productive journey. Thank you."



Consulting with a Family Food nutritionist is turning out to be helpful in my effort to live healthy. The consultations are a way of having a sense of accountability and I get helpful feedback on my dietary decisions.



Great nutrition experts who inspire you! I am happy with the nutrition specialists at Family Food. They make me excited about nutrition, answer all my questions, and provide excellent recommendations! Thank you!!



Very professional experience. I felt she listened to my needs and adjusted to personalize my nutrition needs.



My initial appointment was helpful - helped me consider new ways of addressing some problem areas for me and helped set attainable, concrete goals.



Insightful and Informative. She was very attentive and helpful. She gave excellent tips on what to do and eat to meet my goal weight.



I feel confident about the changes we made to my goals and look forward to implementing them into my everyday routine. The health adviser was very helpful and didn't make me feel shameful for not meeting all my previous goals.



I highly recommend Family Food. The nutritionist, Erika is helpful and provides great information and positive feedback.



I had an excellent experience with the representative from Family Food. She really read into what I was telling her and offered excellent advice that I am already able to implement after one visit. She also helped to make the best use of the hour long session. Very good time management!



I met with a dietician for the first time and I had an idea of what to expect but I find this to be an invaluable resource because I have already received great ideas of things to use for meal planning and I also received more information of how to read nutrition labels. I am looking forward to my next appointment.



I really enjoyed my first session with Christine. She provided me with a lot of solid information on issues I was not aware of and positive reinforcement for behaviors I have already engaged in. I outlined specific goals I would like to work on with her guidance and she gave me some initial steps to start. I found what she had to say respectful of the space I am in and cognizant of obstacles to making lifestyle and lifelong changes.



I walked in without any specific questions/concerns, and my counseling was well-guided and ended up helping me see specific small changes that I can make to keep me on-track with my nutrition goals. Solutions fit my lifestyle and were not cookie-cutter, which is fantastic. I was able to start making improvements immediately. Thank you!



I am finding the sessions helpful and a good way to talk through improving habits and making better food choices.



I am very happy this program exists. It has been very helpful and informative. My deitition is very nice and intelligent I am happy to have her help and support.



The Family Food blog

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