Zaharis Healthy Snacks


Healthy Snack Foods


Snacking is the American way. We love our cookies, Twinkies and peanuts. Food manufacturers have carried the snacking craze to the maximum with snack pack pudding; snack size candy bars and even cheese/cracker snack size portions. The market continues to sky-rocket! Unfortunately a significant proportion of the snack foods have limited nutritional value. There is hope. If you are looking for a healthy snack that will "pick you up" and help provide essential nutrients try these:

  • Fruits/Fruit Snacks

    • Apples

    • Oranges

    • Bananas

    • Grapes

    • Watermelon

    • Raisin

    • Berries

      • Strawberries

      • Cranberries

      • Blueberries

      • Blackberries

      • Raspberries

      • Cherries

    • Fruit Roll-ups/Fruit Snacks (look for the ones with less sugar)

    • Dried Fruit (with little sugar)

    • Nabisco 100 Calorie Pack of Fruit Snacks


  • Vegetables

    • Broccoli

    • Carrot Sticks

    • Celery Sticks

    • Cucumbers

    • Pickles


  • Grains

    • Pretzels

    • Crackers

    • Popcorn

    • Animal Crackers

    • Cereal (Cheerios or another low sugar cereal)

    • Granola Bars

    • Goldfish

    • Fig Newtons

    • Graham Crackers

    • Gingersnaps

    • Vanilla Wafers

    • Lowfat Breads and Muffins

    • Nabisco 100 Calorie Packs

      • Cheese Nips

      • Oreos

      • Chips Ahoy

      • Wheat Thins

      • Honey Maid

      • Ritz Snack Mix


  • Dairy

    • Yogurt

    • Gogurt

    • Cheese Sticks (Mozzarella / Swiss are lower in fat than Cheddar/American)

    • Cottage Cheese

    • Pudding Cups


  • Meat/Beans

    • Nuts

    • Sunflower Seeds

    • Trail Mix

    • Soy Beans

    • Peanut Butter

    • Jerky


  • Combination Snacks

    • Celery with Peanut Butter and Raisins

    • Handy Snacks (Crackers and Cheese)

    • Peanut Butter Crackers

    • Apple Wedges with Peanut Butter/Yogurt/Fruit Dip

    • Lowfat Tortilla Chips and Salsa

    • Kabobs (cheese, fruit, vegetables)

    • Parfait of Yogurt, Granola, Fruit


  • Drinks

    • Sobe (go lean)

    • Gatorade

    • Flavored Water

    • Lite Lemonade

    • 100% Fruit Juice

      • Apple

      • Orange

      • Grape

    • Milk (1% or skim)


  • Frozen Snacks

    • Frozen Fruit Bars

    • Frozen Yogurt

    • Smoothies

    • Frozen Bananas dipped in yogurt

    • Milkshake (made with 1% or skim milk)

    • Sherbet/Sorbet

    • Pudding Pops (lowfat or fat free)


Watch out for new fandangled snack foods which are simply a marketing strategy. Read the label and evaluate the food. Be sure it is not excessive in fat content, and that it provides at least two important nutrients such as calcium, vitamin C or vitamin A.

Snacking is not a bad habit: making unhealthy snack food choices is.