20 Snacks That Are Actually Good for You

Running low on fuel and snack ideas? It’s easy to get in a rut and eat the same things day in and day out. Whether you’re at home and need a little something to hold you until dinner or on the go and worried a gas station snack is all you’ll have time for, we’ve got ideas. Read on to learn what to look for in a quality snack.

What Makes a Snack Good for You?

A good snack will give you the energy you need without a lot of unnecessary ingredients and preservatives. The best snacks are high in protein, vitamins, nutrients, and healthy fats without excess sugar or dyes. The Harvard School of Public Health says the benefits of snacking are:

• Provides a boost of energy if several hours pass between meals and blood glucose levels drop.
• Helps curb your appetite to prevent overeating at the next meal.
• Provides extra nutrients when choosing certain snacks like fresh fruit or nuts.
• Can help maintain adequate nutrition if one has a poor appetite but cannot eat full meals, such as due to an illness.

Read more about beef jerky being a nutritious snack.

What to Look for on Nutrition Labels

Nutrition labels are your allies in the battle against hunger. They give you the vital data you need to make an informed decision about what to put in your body. Here’s the information you’ll find in the order you’ll find it:

• Serving size: This tells you what serving size is measured for the percentage of nutrients below. It also tells you how many servings are in a package. Keep in mind that if the serving size is two and you eat all of it, you have to multiply the calories and nutrients by two.
• Calories: This gives you a clear idea of how much energy you’ll get from each food serving. The average adult needs between 2,000 and 3,000 calories each day, according to the FDA. Just keep in mind that this number may be higher or lower depending on your age, weight and other factors.
• Nutrients: This covers fats, cholesterol, carbohydrates and protein. Each is measured in (milli)grams along with a percentage that tells how much of your daily recommended vitamins, minerals, and nutrients you’re getting.

When looking at nutrition labels, according to the Mayo Clinic, you should choose snacks that are lower in fats and sugars and are nutrient-dense. This means selecting snacks that are a good source of protein and other nutrients.

Which Ingredients Are Red Flags?

Not only do nutrition labels help you find nutrition-rich snacks, they inform you of what you should try to avoid:

• Excess saturated fat can raise your bad cholesterol which in turn raises your risk of heart and blood vessel disease.
• High sugar can lead to a variety of issues including cardiovascular disease as well as diabetes.

Check out the FDA’s guide to reading food labels for more info on how to understand what you’re eating.

20 Snacks That Are Good For You

Time for the good stuff. Here are 20 ideas to expand your snack supply. These will help deliver the energy you need using ingredients you can feel good about.

10 Snacks to Enjoy At Home

1. Lorissa’s Kitchen Original Beef Steak Strips and Sticks

Lorissa’s Kitchen Original Beef Steak Strips and Sticks are a simple and nutritious snack when you need a protein-filled boost. Tear into a pack and get quick and tasty protein power.

2. Hummus 

Canned chickpeas are high in protein and hummus is a versatile spread that can go on bread, crackers and veggies. It’s also high in fiber and promotes good gut health and digestion. Original hummus is naturally nut-free, grain-free and dairy-free for anyone in your home with food allergies.

3. Veggies

Keep a mix of chopped veggies like carrots, celery, peppers and cucumbers in your fridge for an easy-to-grab and satisfying snack. Veggies are high in nutrients and contain valuable vitamins like A and C along with healthy dietary fiber.

4. Oatmeal

Making a pot of oatmeal takes about 10 minutes. Keep it in the fridge for anyone who needs a quick energy boost. A bowl of oatmeal can contain some amount of protein, minerals and antioxidants depending on the brand.

5. Smoothies

Smoothies are another versatile snack that you can make with whatever is on hand. Fruit smoothies are loaded with natural, energy-rich sugars and valuable nutrients. Add protein powder and even spinach to multiply the health benefits. Smoothies are a great option for kids (or adults) who don’t take time for a proper breakfast in the morning.

6. Yogurt

A single container (156g) of Greek yogurt can have upwards of 16 grams of protein and is a valuable source of casein that helps your body absorb other nutrients. It’s also a probiotic that is fabulous for your gut health. Top with fruit or make a parfait with granola.

7. Hard-Boiled Eggs

Hard-boiled eggs are a no-brainer to keep stocked in your fridge. A single large egg has on average 3.6g of protein. They’re versatile and complement many of the other snacks on this list.

8. Cheese and Crackers

This classic combo never gets old. Cheese is a great source of protein, fat and calcium. It also contains vitamins A and B12. Rotate the kind of cheese you stock to keep everyone guessing. For crackers, choose natural varieties without added sugar and preservatives.

9. Cottage Cheese

One cup of cottage cheese contains upwards of 24 grams of protein. That’s a lot of goodness! Have it on its own or with fruit and a touch of honey or maple syrup.

10. Turkey Roll-Ups

Here’s another easy grab-and-go snack to keep stocked for your family. Simply take thin deli slices of turkey and roll them up with cream cheese, cucumbers and tomatoes. Or design your own version. Turkey is a lean source of protein that’s packed with energy.

And if you’re feeling a little cheeky late at night, here’s a guide on late night snacking.

10 On-the-Go Snacks

No fridge? No worries! We’ve got some great ideas for on-the-go snacking!

1. Lorissa’s Kitchen Beef Steak Sticks

Lorissa’s Kitchen Original Beef Sticks provide a flavorful boost of protein anywhere you need it. They’re light and take up hardly any space but give you four grams of savory protein per serving. Great for your kids’ lunches or on the way to sports practice.

2. Bars

There are a lot of snack bars available these days. Now that you know how to read the nutrition label and what to look for, you can choose a protein-dense bar that doesn’t have extra sugar and other additives.

3. Trail Mix

Keep a small container of trail mix in your backpack, car or desk drawer. Nuts are a great source of heart-healthy fats and a few fistfuls will deliver the calories you need in a pinch. Because trail mix is calorie-heavy, moderate your portions and avoid varieties with lots of sugar and chocolate.

4. Dried Fruit

Dried fruit is another item that’s easy to take along or keep stocked at work and school. Like its fresh counterpart, dried fruit is full of nutrients, fiber and antioxidants. Plus, it’s super tasty.

5. Tuna

A can or packet of tuna is a great way to take protein with you. Eat it with crackers or dump it on a salad. Not only is tuna full of protein, but it also contains Omega 3 fatty acids which may prevent heart disease and stroke.

6. Edamame

Also known as soybeans, this legume is a legit source of serious protein. In fact, one cup may contain up to 18 grams of protein. It also contains a range of vitamins and minerals. Eat raw with a pinch of salt or combine with other snacks.

7. String Cheese

String cheese is easy to throw in your to-go bag. No need to slice or spread, simply enjoy its soft tasty texture anywhere. String cheese will give you a good dose of calories, protein, fiber and calcium.

8. Oatmeal Packets

We outlined the nutritional value of oatmeal above. Packets are a fast and easy way to fill your belly when you’re in a pinch. Simply mix with hot water in a bowl and enjoy.

9. Roasted Chickpeas

Chickpeas deliver a lot of protein and goodness in a small, bite-sized package. Make them yourself with any seasoning you like or purchase store brands.

10. Nut Butter

Peanuts, almonds, cashews—they’re all great sources of protein and energy. Spread on bread or crackers or eat with apples and other fruit.

Snack Guilt-Free With Lorissa’s Kitchen

With so many delicious and tasty snacks available, you never have to feel bad about eating between meals or while on the run. Stock up on Lorissa’s Kitchen beef steak strips today for guilt-free snacks your whole family will enjoy!