Snacking is about eating small portions of food in between the main meals—breakfast, lunch, and dinner—to curb hunger pangs. While there are mixed opinions about snacking and its health benefits, some studies have shown that spacing out and increasing meal frequency through snacking helps in regulating blood sugar levels. 

Apart from that, reaching for healthy foods when snacking can increase the amount of nutrient intake. If you partake in snacks consisting of fiber, healthy fats, and protein, they are going to make you feel satiated for longer and aid in weight loss. 

Statistics show that about 41.9% of the US population is obese, making obesity one of the most common diseases in the United States. The obesity epidemic is a national health concern. Public health measures are needed to curb the further spread of bad dietary habits and increase awareness around healthy eating. 

Specialists of the field of public health contribute to government-instituted policies and programs that ensure that the public is aware of what it means to eat healthy. An online MPH can prepare you to become a part of the solution and render your contributions toward public health policy. 

This guide is now going to dive into the healthy snack options that you can munch on as alternatives to the ubiquitously available junk foods. 

1. Almonds 

While almonds are high in fat, they are still considered a healthy snack, and you don’t need to cut them out for fear of gaining weight. Almonds are also high in proteins and fibers, which can keep you feeling full for longer and curb your appetite. 

Hence, munching on some almonds can help your heart health and help reduce the cushioning around your waist. 

2. Grapefruit 

The aim of snacking is to choose foods that pack maximum nutritional value in limited portion sizes. The ideal snack then is the grapefruit, which contains about 88mg of Vitamin C—almost 100% of the daily Vitamin C requirement for humans. 

The humble grapefruit also packs 4 grams of fiber. All this nutritional value packed in only 100 calories makes the grapefruit the perfect snack. 

For this reason, grapefruit is a must-have fruit for anyone aiming to lose weight, as it also lowers insulin levels and helps in regulating appetite. 

3. Greek yogurt with mixed berries 

If you are craving something more filling, then add your favorite berries to plain Greek yogurt. Greek yogurt is not only low in calories but also contains a higher concentration of protein. 

On the other hand, berries contain an array of vital nutrients and antioxidants, which makes this the perfect guilt-free snack for hot afternoons. 

4. Apple with peanut butter 

Peanut butter on apple slices is one of the most filling and delicious snacks. The peanut butter complements the apple, in taste as well as in nutrition. Peanut butter has all the healthy fats, fiber, and protein—the elements needed in a filling snack—and the fiber-rich goodness of apples lends its freshness and crispiness to the combination. 

If you want an additional flavor boost, then try adding some cinnamon on top. However, the endorsement to this delicious snack is caveated with the advice that the peanut butter shouldn’t have added oils or sugars. 

5. Granola bars 

Granola bars are extremely filling and nourishing. That means, that a granola bar eaten close to the meal times can ensure that you don’t binge on food during the meal. There are several no-bake granola bar recipes that you can follow to make a protein-rich and low-calorie snack at home. 

Just prepare according to the recipe and freeze for use later. The granola bars is also the perfect snack to have on the go, as it is easier to pack and carry due to its small size. 

6. Veggie sticks 

Vegetables may not be as filling, but no one can argue that they’re not only the most nutritious food options one can choose but also promote weight loss. Veggie sticks, cooked or raw, are equally beneficial and contain dietary fiber and nutrients that can help keep you full throughout the day. 

You cannot go overboard with veggie sticks, the calorie content of which is almost close to zero. Keep munching on capsicum, cucumber, tomatoes, and carrots all you want, with no weight-gain consequences. 

7. Popcorn 

Popcorn is a delicious, healthy whole grain-based snack. It is high in nutrition and offers protein and dietary fibers, which makes them a great choice for an evening snack. 

You don’t have to skip on the popcorns when you sit down to watch a movie because this crispy snack is extremely low in calories. However, you should go easy on the butter and salt because these two can turn a relatively healthy snack unhealthy. 

8. Grapes 

Grapes are another snacking option that packs a lot of nutritional punch in such few calories. Essentially, one serving of grapes has about 100 calories. If you are craving something sweet, it’s better to reach out for a serving bowl of this delicious fruit. 

9. Chickpeas 

The meaty nutty flavor of chickpeas makes them the perfect snack whenever you have a craving for junk food. Chickpeas are also high in protein and fiber, which can satiate you in far lesser calories than you would need with other food options. So, whenever you’re in the mood for something savory, then toss a can of the chickpeas into the pan and roast till crunchy. 


Binging on unhealthy snacks may be filling, and satisfying, but they often lead to health problems, mainly obesity. However, healthy snacks serve to satiate your hunger pangs while at the same time providing the nutritional benefits that your body needs. A healthy snack should pack more nutritional value in as little portion size as possible. Plus, an ideal snack should be filling. The above article highlights easily available snacks that can leave you satisfied and full for longer, whether you want to achieve weight loss or stuff more nutrients in throughout the day.