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Healthy Snacks for You and Your Kids

Updated on July 27, 2015

Bowl of Cherries

Cherries are a sweet and tasty fruit.
Cherries are a sweet and tasty fruit. | Source

Healthy Snacks for You and Your Kids

Do you ever crave certain kinds of foods you know are bad for you, but you can't stay away from them? If yes, you are not alone. Many people have all kinds of cravings for foods that have sugar or lots of salt in them. I, for one, love potato chips. When I have a bag of potato chips in the house, I'll eat the whole bag in one day, so I don't buy them that often. On average, people have at least two snacks per day consuming 25% of calories on a daily basis. Snacking can have either good or bad effects on your health depending on what you are nibbling on.

Getting Your Fruits and Vegetables in Daily

I will give you some healthy ideas for you and your kids to help you stay healthy and lose weight.

  • All of the following servings have fewer than 100 calories:
  • Medium apple: 95 calories
  • Small banana: 90 calories
  • Two kiwis: 84 calories
  • 20 medium baby carrots: 70 calories
  • 20 grapes: 68 calories
  • Medium orange: 65 calories
  • 20 cherry tomatoes: 61 calories
  • Medium peach: 58 calories
  • Medium red pepper: 37 calories
  • 20 pea pods: 28 calories
  • One cheese stick: 60 calories

Bowl of Green Grapes

A bowl of fresh grapes has lots of vitamin C in them.
A bowl of fresh grapes has lots of vitamin C in them. | Source

Getting Your Daily Servings of Fruits and Vegetables

Eating your fruits and vegetables daily will give you the fiber you need, they have water in them to help you fill up so you don't crave the wrong foods, and they help to satisfy you until mealtime. Also, fruits and vegetables have lots of nutrients in them with lots of fiber to help your digestive system. If you don't have fresh fruit handy, you can eat 1/2 cup of canned fruit in its own juices, no heavy syrup.

Healthy Low-Fat Snack Ideas

Other Healthy Alternative Snacks

  • Popcorn two cups, air-popped: 62 calories with magnesium and potassium.
  • Whole-grain Crisp bread like rye Melba, 5 slices have 97 calories with fiber in it.
  • Hummus comes from chickpeas; add a small amount of ground sesame seeds and olive oil. It contains both polyunsaturated and monounsaturated fats that are healthy with 50 calories and 2.8 grams of fat.
  • Healthy nuts like walnuts and almonds when eaten in moderation will not contribute to weight gain.

Fresh Cantaloupe

A thin slice of cantaloupe is makes a great snack and is low in fat and calories.
A thin slice of cantaloupe is makes a great snack and is low in fat and calories. | Source

Snacking On Junk Food

Snacking on foods like potato chips, sodas with sugar, cookies, ice cream bars and cakes can lead to health issues down the road like type 2 diabetes, heart attacks, high cholesterol, high blood pressure and strokes. These kinds of food may taste good, but they're not good for you. On the other hand, eating snacks like carrots, celery, radishes, oranges, apples, applesauce without sugar and other kinds of fresh fruit and vegetables can be beneficial to your health.

Fresh Oranges

One Medium orange gives you the vitamin C needed everyday.
One Medium orange gives you the vitamin C needed everyday. | Source

Eating Healthy Snacks

When choosing healthy snacks throughout the day, it can have a significant improvement in your health, getting the necessary vitamins and minerals in your diet, on a daily basis, it’s important to your overall health. On the other hand, according to the Department of Health and Human Services less than 60% of Americans eat the recommended amounts of fruits, vegetables, whole grains, dairy products and seafood needed to maintain good health. Eating the recommended fruits and vegetables throughout the day can help you gain more energy and improve blood sugar levels.

Healthy Snacking Helps Improve Energy Levels

After eating a meal or having a snack, your blood sugar rises and then decreases. Eating a healthy snack between meals helps to maintain blood sugar levels throughout the day. The right kind of snack food helps to boost overall health and helps to prevent health issues like heart attacks, strokes, high blood pressure and type 2 diabetes.

A Bowl of Raspberries

A bowl of fresh raspberries are delicious and good to eat.
A bowl of fresh raspberries are delicious and good to eat. | Source

Results from Eating Sugary and Salty Snacks

Not only sugar and salty snacks cause your blood sugar to go up, but it causes weight gain, and lower energy levels known as energy crashes. Also, over a period of time, you can develop high blood pressure, high cholesterol and type 2 diabetes, which leads to heart attack, stroke, diabetic neuropathy, kidney disease and blindness.

Plans on Snacking

When eating between meals make sure you have enough fresh fruit and vegetables like apples, grapes, baby carrots, celery and oranges to get your daily fiber and water along with the fruits and vegetables you need on a daily basis. Drink plenty of water throughout the day and stay away from sugar and salty snacks. If you have a plan for healthy snacks make sure you have a daily plan rather if you are bringing snacks to work or staying at home during the day. If you eat the right kind of snack like an apple, orange, baby carrots or celery you won't have a craving for the junk foods like potato chips, cookies, ice cream bars, and popcorn with butter, candy bars and more.

Fresh Bowl of Kiwi

Eating a bowl of fresh kiwi helps satisfy your craving for sweets.
Eating a bowl of fresh kiwi helps satisfy your craving for sweets. | Source

Healthy Snack after Exercise

After exercise you burn calories and you will need the right snack to replace those calories you just burned off. First of all, you will need a glass of water to make sure you are hydrated and then you may want to go for low-fat yogurt, fresh fruit, or you might want to have some healthy nuts, just make sure not to overdo it on nuts.


When snacking between meals make sure you get plenty of fresh fruit, vegetables, fiber, and some protein, like almonds or walnuts. Also, make sure you drink plenty of water about 64 ounces per day to help with your weight loss. Good luck on losing weight. With the will power and determination you can accomplish anything you want to.


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