Need a healthy snack on the go?
Keeping these tasty, filling snacks handy will keep you feeling full (and away from the vending machine).
- Apples and peanut butter
- Cheese and crackers
- Veggies and hummus
- Peanut butter and crackers
- Popcorn
- Frozen grapes
- Bananas
- Apple slices
- Raw almonds or walnuts
- Garbanzo beans, drained and eaten straight from the can
- Baked plantain chips
- Fruit or veggie slices with chili powder and lime
- Bell pepper or jicama sticks with salsa
- Peanuts with lime and chile (skip the salted variety)
- Popcorn with salsa
- Turkey cubes dipped in lime and salsa
- Hard-boiled eggs
In reality, any fruit or vegetable is nature’s healthy snack on the go!
Here are some healthier ways to satisfy your sweet tooth.
Fresh, canned, and frozen fruit have flavor and nutrition without extra sugar or fat. Make fruit your first choice when you want a sweet snack or dessert.
- Seasonal fresh fruit dipped in vanilla yogurt
- Fruit smoothie made with nonfat plain yogurt
- Fruit ice instead of ice cream
- Dried fruits
- Lemonade or aguas frescas (with little or no sugar) instead of soda
- Fruity popsicles with natural fruit sweeteners instead of ice cream
- Strawberries or mangos instead of pastries
- Fruit cobbler with no added sugar and a light crust. Top it with vanilla yogurt instead of ice cream or whipped cream.
- Banana pudding made with fat-free milk and pudding
- Sweet potato pie with no added sugar
Do you love chocolate?
Satisfy your craving by eating a small piece of dark chocolate a few times a week. Chocolate has health benefits if you eat it regularly in small amounts. Be sure to choose dark chocolate without added sugar, fat, or other ingredients.
Tips for eating healthy when eating out
- Drink water, fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars.
- Ask for whole wheat bread.
- Start your meal with a salad packed with veggies to help control hunger and feel full sooner.
- Ask for salad dressing to be served on the side and use just a little.
- Choose main dishes that include vegetables, such as stir fries, kebobs, or pasta with tomato sauce.
- Order steamed, grilled, or broiled dishes instead of those that are fried or sautéed.
- Choose a “small" or "medium" portion. This includes main dishes, side dishes, and drinks.
- Order from the menu instead of the "all-you-can-eat" buffet.
- To keep your meal lower in calories, fat, and sugars:
- Order foods that do not have creamy sauces or gravies.
- Add little or no butter to your food.
- Add little or no dressing to your salad.
- Try hot sauce on potatoes or salads.
- Choose fruits for dessert.
More eating out tips
Find healthy menu choices and nutrition information at restaurants near you with HealthyDiningFinder.com.
Check out the SparkPeople Dining Out Guide for healthy options at your favorite restaurants.
Need something healthy fast? Remember these tips.
At a fast-food hamburger restaurant, choose one of these:
- A regular hamburger (no cheese).
- Grilled chicken sandwich (no mayonnaise).
- Salad with grilled chicken and low-fat salad dressing.
- Fruit or a salad instead of fries.
At a Mexican fast-food restaurant, choose:
- Tacos without sour cream or cheese.
- Grilled chicken or steak tacos.
- Beans and rice.
Track your foods and plan ahead with SuperTracker.
Get your personalized nutrition and physical activity plan. Track your foods and physical activities to see how well you are doing. Get tips and support to help you make healthier choices and plan ahead.
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