![Quick and easy veggie, fruit and whole grain snacks (1) Quick and easy veggie, fruit and whole grain snacks (1)](data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==)
You know it’s time for a snack when you get hungry mid-morning or mid-afternoon. Snacks keep you energized throughout the day. Eating a small snack between meals can help you to feel satisfied and prevent overeating at your next meal. Skip the vending machine or coffee shop and give these delicious ideas a try.
Five fun snack ideas for veggies & dip
We all know vegetables are good for us, but sometimes it’s hard to eat enough vegetables at meals alone. Including vegetables in your snacks is a great way to boost your intake. Keep washed and chopped veggies in your fridge so that they are ready for grab-and-go snacks.
If you find it difficult to eat plain vegetables, try pairing them with a dip once in a while. Switch up your dip to keep it interesting.
Red peppers and tzatziki
Carrot sticks andsalsa
Grape tomatoes andhummus
Celery and peanut butter
Cucumber and yogurt
Five tasty snacks with fruit
Fruit makes a great snack at any time of day. It is easy to prepare, refreshingly sweet and perfect for when you are on the go.If you are looking for other snack options beyond plain fruit, try some of these ideas:
Yogurt and fruit is a classic combination. Keep it interesting by mixing up your fruit choices – berries one day, pineapple chunks with shredded, unsweetened coconut another day. Or experiment with this Yogurt Banana Split.
Blend up some frozen fruit with vanilla yogurt for something different.
Try unsweetened applesauce topped with sliced almonds and cinnamon.
Grab a bunch of grapes with a handful of walnuts.
Try this kid favourite: Peanut Butter and Fruit Poutine
Five fab whole grain snack ideas
Meet Canada’s Food Guide recommendation of choosing whole grain foods with these ideas.
Plain popcorn is a great whole grain, high fibre snack. Enjoy it with a sprinkle of parmesan cheese. Turn it into trail mix by adding some whole grain cereal, nuts, dried fruit and seeds.
Whole grain cereal, milk and fruit is a great snack you can enjoy at home.
Bake up whole wheat tortillas in the oven until they are crisp. Cut into triangles and pair them up with: hummus, tzatziki, canned baked beans, egg salad, refried beans, applesauce, homemade fruit salsa, tomato salsa, guacamole, or dahl.
Top whole grain melba toast or crackers with tuna or canned salmon. Enjoy with carrot sticks.
Melt cheese onto a whole grain English muffin. Enjoy with crisp apple slices.
Five snack ideas for when you’re on the go
Save money by keeping snacks on-hand at work, in the car or in your bag.
Fruit that is easy to carry: apples, oranges, bananas, plums, pears, grapes and fruit cups.
Make your own homemade trail mix made with dry cereal, dried fruit, nuts and seeds. Portion it into small containers for a quick grab and go option.
Try higher fibre granola bars with at least 4 grams of fibre or make your own.
Pair up roasted unsalted soy nuts with sliced cucumber, bell peppers or celery.
Grab a yogurt with a piece of fruit for a quick and easy snack.
Did you know?
Snacking can help prevent overeating at mealtimes by satisfying your hunger so you’re not starving by the time of your next meal. The best types of snacks are those that have protein and/or fibre. See this chart below for a few choices.
Snacks with protein | Snacks with fibre |
Yogurt | Fruit with the peel on |
Milk, fortified plant-based beverage | Vegetables |
Hard boiled eggs | Hummus dip |
Hummus dip | Whole grain granola or cereal bars |
Bean salads | Whole grain cereal |
Dahl | Dahl |
Nuts and seeds Edamame | Nuts and seeds Oatmeal |
At home tip: Eating your leftovers as a snack is an easy and convenient way to use them up and reduce food waste.
Snack recipes to try:
Swedish Knâckebröd
Romano Bean Hummus
Protein Bars
Lightened-Up Guacamole and Chips
Emily’s Zippy Dip
Carrot and Apple Salad
Sunny Energy Bites
Apple Blueberry Smoothie
How can a dietitian help?
Dietitians can support you throughout many phases of your life from pregnancy to eating well when you are older. Counselling sessions with a dietitian can also help you to prevent and treathealth conditions like type 2 diabetes and heart disease. Your dietitian will work with you to give you personalized advice that meets your lifestyle and goals. Connect with a dietitian today!
Bottom line
With a little bit of planning and preparation, eating nutritious snacks doesn’t have to be difficult. Take a look at the ideas in this article and add them to your next grocery list.
You may also be interested in:
Healthy snack ideas for adults
15 smart snacks for active lifestyles
Top 5 Reasons to See a Dietitian
This article was written and reviewed by dietitians from Dietitians of Canada. The advice in this article is intended as general information and should not replace advice given by your dietitian or healthcare provider.
Last Update – February 12, 2023
FAQs
A bag of baby carrots or snap peas, bananas, oranges, Lara Bars, whole wheat pita bread and hummus, a veggie tray, Mary's Gone Crackers, rice cakes (look for ingredients of only brown rice and salt), peanut butter, jam, pre-made salads, popcorn, nuts or dried fruit (look for bulk bins), premade smoothies or green ...
What is one quick and healthy way to snack on whole grain foods? ›
Plain popcorn is a great whole grain, high fibre snack. Enjoy it with a sprinkle of parmesan cheese. Turn it into trail mix by adding some whole grain cereal, nuts, dried fruit and seeds. Whole grain cereal, milk and fruit is a great snack you can enjoy at home.
What is the healthiest quick snack? ›
10 quick and easy healthy snack ideas
- Cottage cheese and tomatoes on a rice cake. ...
- Banana on toast. ...
- Red pepper and hummus. ...
- Dried apricots and almonds. ...
- Avocado on crispbread. ...
- Crumpet. ...
- Milk and raisins. ...
- Boiled egg, tomato and spinach. Add a hard-boiled egg to one chopped medium tomato (80g) and a handful of spinach leaves (25g).
What are good fruits and vegetables to snack on? ›
Veggie sticks with some dip. Salad on a stick (maybe cherry tomato, a spinach leaf, cheese and olive) Sliced cucumber, carrots, capsicum, snow peas or cherry tomatoes.
What common snack is a whole grain? ›
16 Types of Whole Grains
- Popcorn. Homemade popcorn is one of the healthiest whole grain snacks around, but avoid the pre-bagged microwave varieties if you can, since the interior coating may contain harmful carcinogens. ...
- Quinoa. ...
- Corn. ...
- Oatmeal. ...
- Barley. ...
- Farro. ...
- Buckwheat. ...
- Millet.
What are the easiest vegetables to snack on? ›
Broccoli, cauliflower, carrots, zucchini, bell peppers, and onions all make for great vegetable snacks, says registered dietitian-nutritionist Brittany Poulson. "The roasting process brings out the natural sweetness in the vegetables, making them a delicious and healthy option."
What should I eat if I crave junk food? ›
Healthier Snacks to Satisfy Junk Food Cravings
- Nuts. Thanks to their pleasing combo of saltiness and crunch, nuts calm your cravings for other salty snacks. ...
- Dried Fruit. Skip the candy and choose chewy, sweet dried fruit when you need a sugar fix. ...
- Roasted Chickpeas. ...
- Hummus.
What is the number one snack for weight loss? ›
1. Mixed nuts. Nuts are an ideal nutritious snack, providing the perfect balance of healthy fats, protein, and fiber. They're linked to numerous health benefits and are very filling.
What are the best vegetable snacks for weight loss? ›
We asked dietitians for their thoughts on vegetables that may help with weight loss; here are their top choices.
- Zucchini. ...
- Romaine Lettuce. ...
- Green Peas. ...
- Kale. ...
- Spinach. ...
- Carrots. Victor Protasio. ...
- Bell Peppers. "Bell peppers are low in calories and high in nutrients. ...
- Broccoli. Brie Passano.
What is the healthiest vegetable to snack on? ›
Here are 14 of the most nutrient-dense veggies available.
- Spinach. This leafy green tops the chart as one of the most nutrient-dense vegetables. ...
- Carrots. Carrots are packed with vitamin A, delivering 119% of the DV in just 1 cup (128 g) . ...
- Broccoli. ...
- Garlic. ...
- Brussels sprouts. ...
- Kale. ...
- Green peas. ...
- Swiss chard.
Here are 17 healthy options that will leave your stomach feeling full and satisfied.
- Nuts. If you're looking for a snack that is perfect for your on-the-go lifestyle, look no further than nuts. ...
- Whole fruits and vegetables. ...
- Popcorn. ...
- Yogurt. ...
- DIY “energy bites” ...
- Cottage cheese. ...
- Peanut butter and fruit. ...
- Pita and hummus.
What are some easy healthy snacks? ›
These whole food snacks are good options: any fruit: apple, pear, banana, strawberries, grapes, etc. easy vegetable sticks: cucumber, carrot, celery, peppers, etc. cheese string.
What foods can I snack on all day? ›
Some examples include:
- Fresh fruits and vegetables.
- Frozen fruit.
- Fruits canned in water or their own juice.
- Whole grain bread, crackers and cereals.
- Lower fat yogurt.
- Lower fat cheese.
- Unsalted nuts and seeds and their butters.
- Hummus.
What is the healthiest way to consume whole grains? ›
Use whole-grain pastas. Replace white rice with brown rice, wild rice, bulgur, barley or other grains. Use wild rice or barley in soups, stews, casseroles and salads. Add whole grains, such as cooked brown rice or whole-grain breadcrumbs, to ground meat or poultry for extra bulk.
What to eat that is quick and healthy? ›
25 healthy recipes you can cook in 5 minutes or less
- Pea and broad bean couscous. ...
- Beetroot and lentil salad. ...
- Fast home-made baked beans. ...
- Porridge. ...
- Pasta with cherry tomatoes and rocket. ...
- Home-made hummus. ...
- Smashed avocado and wilted spinach. ...
- Cucumber (or potato) raitha.
Which of these is the healthiest snack option? ›
- Mixed nuts. Nuts are an ideal nutritious snack, providing the perfect balance of healthy fats, protein, and fiber. ...
- Red bell pepper with guacamole. ...
- Greek yogurt and mixed berries. ...
- Apple slices with peanut butter. ...
- Cottage cheese and fruit. ...
- Celery sticks with cream cheese. ...
- Kale chips. ...
- Dark chocolate and almonds.
What are 3 simple swaps you can make to add more whole grains in your diet? ›
2. Make simple swaps
- Rice bubbles to oats.
- White bread to whole grain bread.
- White rice to brown rice, barley or quinoa.
- Water crackers to whole grain crackers.
- White flour to whole grain flours such as wholemeal flour.
- White bread roll to a multigrain bread roll.
- White pasta to wholemeal pasta.