Healthy Resources Articles


12 Nutrient-Rich Super Snacks


A balanced snack can make all the difference in how hungry you feel. All it takes is some lean protein balanced with nutrient-rich carbohydrates from whole grains, fruits or vegetables. Pack at least one super snack into your day and you’ll get an energy boost, long-lasting satisfaction and the nutrients your body needs to stay strong and healthy.


  1. Oatmeal with lowfat milk: All it takes is one minute to heat up a bowl of wholesome nutrients and fiber in the microwave.
  2. Vanilla yogurt with berries: Take one cup of yogurt and stir in half a cup of blueberries, raspberries or strawberries (frozen or fresh).
  3. Nuts and dried fruit: Start with a small handful of nuts and add your favorite dried fruit (raisins, apricots or apples).
  4. Cheddar cheese and an apple: Combine creamy and crunchy, with an ounce of sharp cheese and a crisp apple for tartness.
  5. Beef jerky and pea pods: With teriyaki jerky (1-2 ounces), this low-fat treat will taste like a Chinese take-out mini-meal.
  6. Turkey on multi-grain bread: A slice of turkey, a slice of whole grain bread, some lettuce and tomato and your favorite mustard. Yummy!!
  7. Peanut butter on bananas: Whether you like creamy or crunchy, a tablespoon or two of peanut butter makes this a perfect snack for kids of all ages.
  8. Cottage cheese and fruit: Juice-packed, canned fruit goes great with a half cup of cottage cheese. Try pineapple, peaches or pears.
  9. Cheese stick and tomatoes: Easy to take anywhere. Enjoy a mozzarella cheese stick with cherry or grape tomatoes.
  10. Salad with sunflower seeds: Sprinkle a tablespoon of crunchy seeds on salad greens and dress lightly with olive oil and vinegar.
  11. Wheat wrap with cheese: Pick a slice of your favorite cheese and roll it up in a whole wheat tortilla or other flavored wrap.
  12. Microwave bean soup: Instant soups (or beans and rice combos) make quick, hearthealthy, cold-weather snacks.