Smart Snacking: Healthy Options to Keep You Satisfied

10.21.2025 | Category: Eating Well

Expert Reviewer: Kellee Grimes, MBA, RN, BSN
Director of Human Resources, Mutual of Omaha

Summary: Snacking isn’t the problem, but what you snack on is. This guide highlights smart snacking options, from high-protein snacks to healthy buys, to boost energy without derailing your meal plan.

It’s easy to be tempted by a bag of potato chips at any time of the day. This kind of impulsive snacking often happens even when you’re not really hungry. But excessive snacking can lead to weight gain and obesity. Obesity, in turn, is linked to many health problems¹ such as diabetes, heart disease, high blood pressure and even cancer.

Snacking itself is not unhealthy. Healthy snacking can even good for you. All you need to do is make smart choices about what you snack on. This means choosing heart-healthy foods over junk foods and practicing portion control.

Healthy snacks typically don’t contain added sugars, excessive salt or saturated fat. They also tend to be higher in protein and fiber, which helps curb your appetite. They keep you feeling full for longer too. The bonus: they’re not only good for you, but smart snacking may even assist you in getting closer to your fitness goals.

The importance of healthy snacks

Having a snack or two during the day is not bad for your health. It can help satisfy your hunger and make you less likely to overeat when mealtime rolls around. Smart snacking between meals can help you manage your blood sugar levels, which is critical if you’re looking to maintain stable energy, manage your weight or help prevent conditions like diabetes.

Healthy snacks aren’t just for adults, though. Healthy snacks for kids can help alleviate their hunger between meals, especially if you’re making snacks for an active toddler or a teenager experiencing a growth spurt.

Small, nutrition-dense snacks can help improve their mood and sustain their energy levels. It’s also recommended that pregnant women eat healthy snacks to keep their energy levels up.

Finally, if you plan your meals and portion sizes well, healthy snacks throughout the day can help rev up your metabolism, so you could lose weight while snacking. Mindful moderation is important, whether you’re focused on managing your weight or maintaining stable glucose levels.

Why smart snacking matters for health and metabolism

Smart snacking is about managing energy, not deprivation. The right snacks may help:

Maintain a steady energy level between meals.
Reduce overeating when you finally sit down for dinner.
Support blood sugar stability.
Provide an extra boost of protein or fiber that meals might lack.

Instead of treating snacks as an afterthought, consider them as mini meals. This approach makes it easier to choose foods that provide value, supporting clean eating for long-term health and energy, rather than just empty calories.

What makes a snack truly “smart”?

Snacking isn’t always about hunger. People grab a bag of chips or cookies for reasons such as boredom, stress, convenience or habit. That’s why being aware of the “why” behind your snack is just as important as the “what.”

The best healthy snack ideas generally share three components:

Protein: This helps control appetite and supports muscle health. For high protein snacks, consider hard-boiled eggs, Greek yogurt or edamame.
Fiber: High-fiber snacks such as fruit, vegetables or whole-grain crackers aid digestion and keep you feeling full.
Portion control: Even healthy snacks can become unhealthy in large amounts. A serving of nuts is nutritious, but half a bag of them isn’t.

Smart snacking is all about awareness, reading labels, pre-portioning servings and planning ahead to choose healthy snacks.

10 healthy snack ideas packed with nutrients

The next time you get hungry between meals, instead of reaching for a soda or candy bar, try one of these 10 healthy snack options that are packed with protein, fiber and healthy fat. If you’re unsure about incorporating new foods into your diet, be sure to consult your physician.

1. Eggs

Many people around the world start their day with eggs. These superfoods make a great healthy snack because they are high in protein and can help keep hunger at bay for a while.

Eggs are also quite versatile, so you can have them hard-boiled, poached, fried or scrambled. You can also mix them with a variety of vegetables. Egg whites are an excellent higher-protein, lower-fat substitute as well.

2. Nuts

Nuts are tiny powerhouses of energy. Almonds, peanuts and walnuts are all excellent sources of protein and healthy fat, and they’re easy to carry around as you go about your day. If you’re snacking on nuts, opt for unsalted nuts, as they are your best option for a healthy snack.

Nut butters such as peanut butter and almond butter are also good choices if they don’t contain added sugar and are eaten in moderation.

3. Greek yogurt

For a more nutritious choice, opt for plain Greek yogurt over fruit-flavored versions, which typically contain added sugars. Boost the flavor and health benefits by mixing in fresh or frozen berries.

4. Cheese

Cheese sometimes gets a bad rep, but it can be a good, high-protein snack to keep hunger at bay. Cheese is also a good source of calcium. Try to stick to natural cheeses that are low in salt. Avoid overly processed cheeses and be mindful of your portion sizes, as cheese is high in fat.

5. Avocado

Avocados are packed with nutrients and carry several health benefits². They contain healthy fat, which can help alleviate hunger. They are also full of vitamins B6, C, E, magnesium and potassium.

6. Hummus and fresh vegetables

The main ingredient in hummus is chickpeas, which are packed with protein and fiber. Instead of a store-bought dip or sour cream, dip your raw vegetables in hummus or use it as a healthy, flavorful spread on high-fiber crackers.

7. Dark chocolate

You can make healthy choices and still enjoy chocolate. Stick with dark chocolate, though, which has fewer added sugars and is full of flavonoids (antioxidants linked to a potential lower risk of heart disease³).

8. Fruit

Low-carb diets often omit fruits because of their sugar content, but the sugars in fruits are natural, which makes them a healthy snack for satisfying a sweet tooth. Most fruits are also rich in beneficial fiber and antioxidants. Again, the key to enjoying fruit for maximum health benefits is portion control. Fruits can be eaten fresh, frozen or canned (as long as they aren’t in syrup).

9. Cottage cheese

Cottage cheese is making a comeback. You can dress cottage cheese up as per your taste buds. If you enjoy savory snacks, add bagel seasoning or green onions. If you have a sweet tooth, add pineapple, peaches or fresh berries.

10. Popcorn

If you need a quick, starchy snack, air-popped popcorn is a healthy option, as long as you don’t overload it with butter and salt. You can easily air-pop it in a microwave. If you prefer pre-popped popcorn, opt for options made with healthier oils, such as avocado or coconut.

Tips to snack smarter

Even with the best intentions, it’s easy to slip into unhealthy habits. These tips on including healthy habits into your daily routine can help keep snacking both satisfying and balanced:

Plan ahead

Pre-portion snacks into containers rather than eating straight from the bag. When you portion ahead of time, you’re less likely to overdo it and more likely to reach for something nourishing instead of whatever’s most convenient.

Check labels carefully

When shopping for healthy snacks, keep in mind that processed options may not be the best choice, even if they’re marketed as healthy. For example, protein bars may seem like a healthy treat, but most contain a significant amount of added sugar and other artificial ingredients.

Be mindful of portions

You should also be aware of portion sizes when snacking. According to the Academy of Nutrition and Dietetics, your snacks shouldn’t be more than 200 to 300 calories⁴. That’s a little less than two whole apples or a handful of carrot sticks with hummus.

Pair fiber and protein

The combination of high-fiber and high-protein snacks keeps you fuller for longer while stabilizing blood sugar levels. A handful of almonds with an apple, or carrot sticks dipped in hummus, is more satisfying than a carb-only option, such as crackers alone. Thinking in terms of balance rather than single foods can make your snacks work harder for your health.

Stay hydrated

Thirst is often mistaken for hunger, which can lead to unnecessary snacking. Keeping a water bottle nearby and sipping throughout the day helps prevent confusion between the two. If you’re not sure whether you’re truly hungry, drink a glass of water first and wait a few minutes before grabbing a snack.

Avoid distraction

Snacking in front of the TV, while scrolling through your phone or while working at your desk often leads to overeating, as your brain doesn’t register how much you’ve eaten. Try to sit down, focus on the food and eat slowly, even if it’s just a five-minute break. Being mindful helps you enjoy snacks more and realize when you’re satisfied.

Smart snacking as part of a healthier routine

Smart snacking with healthy options can help curb hunger, stabilize your blood glucose levels and boost your metabolism. The next time you’re craving a snack, reach for a handful of unsalted almonds or a cube of cheddar cheese instead of corn chips.

At Mutual of Omaha, we’re dedicated to supporting your most valuable asset, your health. From personalized guidance to practical wellness tools, we’re here to support you at every step of your health journey. Explore Mutual of Omaha’s Planning and Advice for more tips and resources.

Frequently asked questions (FAQs)

Can smart snacking help with weight management?

Smart snacking can play a vital role in managing hunger and reducing the likelihood of impulse eating. Snacks that are portioned and planned tend to work best, as they reduce the temptation to grab whatever is at hand. Consistency matters more than perfection. Occasional treats won’t derail progress if most of your snacks are balanced and healthy.

What are the best smart snack options for energy?

Snacks that combine slow-digesting carbs with protein or healthy fat are often the most sustaining. For example, a small wrap with turkey slices, apple slices with a thin layer of nut butter or roasted chickpeas can give you steady energy without the mid-afternoon slump.

How can I avoid overeating while snacking?

Awareness is the first step. Try pausing before reaching for food and asking if you’re truly hungry or just restless. Keeping healthier snacks visible and less nutritious ones out of sight also makes a difference. For some, scheduling a designated “snack time” rather than grazing throughout the day helps bring more structure to their eating habits.

Expertly Reviewed by: Kellee Grimes, MBA, RN, BSN

Director of Human Resources, Mutual of Omaha

Kellee Grimes is a Registered Nurse, Certified ADAAA Coordinator, and Director of Human Resources at Mutual of Omaha. Leveraging her clinical experience in critical cardiac care and over a decade in health and welfare benefit administration, Kellee is passionate about comprehensive healthcare and dedicated to fostering inclusive, equitable communities. She and her husband are proud to raise their children as active and engaged members of the community.

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