Healthy Snacking

Energize your self by having small healthy snacks throughout the day. To promote heart health, choose snacks lower in saturated fat, trans fat, cholesterol and calories, but high in important nutrients such as fiber, calcium, B-vitamins and antioxidants. Even if you are trying to lose weight, small snacks throughout the day will help curb your appetite between meals and prevent overeating during meal time.

Try These Heart Healthy Snack Ideas!

50-75 Calories

  • 1 medium piece of fresh fruit or ½ – 1 cup of cut fruit
  • 1 cup raw vegetables such as sliced peppers, mushrooms and tomatoes with 2 tablespoons hummus or fat free salad dressing
  • 2 saltine crackers with 2 teaspoons peanut butter

100-125 Calories

  • 1 cup light yogurt with ½ cup fresh or frozen berries
  • 1 plain rice cake with ½ tablespoon peanut butter and ½ banana sliced
  • ½ cup low fat cottage cheese with ¼ cup fresh pineapple
  • 1 slice of wheat toast with 1 teaspoon trans fat free margarine and sprinkle with cinnamon and sugar
  • Fruit smoothie with ¾ cup nonfat yogurt and ½ cup fruit
  • ½ cup fresh veggies with 2 tablespoon low-fat or fat-free ranch dressing
  • 1 frozen fudge popsicle
  • 1 handful of pretzels
  • 3 fig newton squares

150-200 Calories

  • ½ small whole wheat pita with 1 slice 2% milk cheese and 2 slices sliced turkey
  • 1 handful baked tortilla chips with salsa
  • 1 small-medium apple with 1 tablespoon peanut butter
  • ¼ cup nut and raisin trail mix
  • 1 cereal bar or reduced fat granola bar
  • Frozen fruit bar or low-fat ice cream sandwich
  • 4 cups of low-fat air-popped or microwave popcorn
Tip: Snacks are listed by calories. If you are trying to lose weight, choose snacks lower in calories.


Crunchy Frozen Bananas
  • 4 firm ripe bananas
  • 1-2 containers (6 ounce) thick and creamy yogurt (any flavor)
  • 3 cups Cheerios® cereal (any flavor)
  • 8 wooden sticks with rounded ends
Directions: Cover cookie sheet with waxed paper. Peel bananas; cut bananas crosswise in half. Insert wooden stick into cut end of each banana. Roll in yogurt, then in cereal. Place on cookie sheet. Freeze about 1 hour or until firm. Wrap each banana in plastic wrap or aluminum foil. Store in freezer.

Serves 8
Nutrition Information (1 banana stick): Calories 120 (Calories from Fat 10); Fat 1g (Saturated 0g); Cholesterol 0mg; Sodium 120mg; Carbohydrate 26g (Dietary Fiber 2g); Protein 3g