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Healthy Snacks That Actually Keep You Full
By LifeWell Compass Editorial Team · Published · Updated · 3 min read
The secret is pairing protein or healthy fat with fiber. Twelve easy combinations to try.
The snacks that keep you satisfied until your next meal have something in common: they combine protein or healthy fat with fiber.
Quick grab-and-go
- An apple with peanut or almond butter.
- Greek yogurt with berries.
- A handful of nuts and a piece of fruit.
- String cheese and whole-grain crackers.
- Hard-boiled eggs with cherry tomatoes.
- Roasted chickpeas.
A little more effort
- Hummus with carrots, cucumbers and bell peppers.
- Cottage cheese with pineapple or tomatoes and pepper.
- Avocado on whole-grain toast.
- Edamame with sea salt.
- Homemade trail mix: nuts, seeds and a little dark chocolate.
- A smoothie with fruit, spinach and yogurt or protein powder.
Smart snacking tips
- Portion snacks into a bowl instead of eating from the bag.
- Keep healthy options visible and treats out of sight.
- Sometimes "hunger" is thirst. Try a glass of water first.
Snacks for better energy after 60
Many older adults eat smaller meals and snack between them. Choosing snacks with protein helps maintain muscle strength.
Easy-to-chew options
If chewing is harder, try yogurt, cottage cheese, smoothies, hummus, soft fruit, or nut butter on soft bread.
Watch the salt and sugar
Packaged snacks can be high in salt and sugar. Check labels, especially if you're watching blood pressure or blood sugar.
