Get a Free Snack From Us!

We are a nation of snackaholics. We crunch and munch some 580 calories from snacks every day.  Our between-meal nibbles add up to some  25% of our total daily calories. Unfortunately, the most common snacks are calorie-rich and nutrient-poor options like cookies, cake and other dessert-type foods; salty snacks like potato and tortilla chips as well as sodas and other sweetened beverages.

For smarter snacking, we have three simple rules:

1. Snacks should provide positive nutrients and minimize negative nutrients like saturated fat and added sugars.

2. They should provide  no more than 200 calories; and

3.  Choose those that provide some protein or fiber for added fullness.

Here are some of our favorite go-to snacks that meet our healthy snacking rules.

SoyJoy Bars: We have always liked these bars for their nutritional properties, but now they have been reformulated and have a much-improved taste and texture. The bars have no trans fat or hydrogenated oils and you get all of the health benefits of soy in just 140 calories.

The Laughing Cow Light Wedges and Mini BabyBel Light: Cheese is one of our favorite snacks, and to keep calories and portions in check, we like the  Laughing Cow Light Wedges or Mini Babybel Light.  The light wedges have only 35 calories and come in great flavors like Sundried Tomato & Basil.  Mini Babybel Light has just 50 calories and is an excellent source of calcium and a good source of protein.   We partner them with whole-wheat crackers or spread a wedge on a slice of toasted whole grain bread.

Hummus with Whole Wheat Pita: Another favorite is having 2 Tbs hummus with half of a whole-wheat pita, toasted and cut into wedges.  Hummus is a great plant-based protein that is low in saturated fat and provides healthful mono- and polyunsaturated fats.

Apple with 1 Tbsp Peanut Butter: A piece of fruit smeared with 1 Tbsp peanut butter ups the fullness factor of the fruit.  Peanuts are a good source of protein and the unsaturated fat in the nuts slow down digestion of the apple.  We especially like the squeezable packets of peanut and nut butters  from Peanut Butter & Co. and Justin’s.

Send us a comment with one of your favorite healthy snacks or a smart snacking “rule” and we will choose 20 of our favorites to receive either a SoyJoy or The Laughing Cow samples.

*Disclaimer: SoyJoy and The Laughing Cow are providing samples only for this giveaway. EatLikeAnRD.Com received no compensation from these brands.


  1. Michele Barcelou says

    I have two very good snacks that are portable for school or work and are low in calories and great to eat. The first is stick cheese or snack pack cheese, they now have a low calorie stick cheese that is good for you and low in calories and the cracker barrel cheese squares which are packaged in small individual squares that are low in calories and great tasting. Emeril’s almonds with cocoa powder on them. A 100 calorie pack is absolutely delicious and has a great crunch.

  2. Mackenzie Farone says

    I love snacking on string cheese. It keeps your hands busy and it gives you a boost of protein in your day. They are always tastey and relatively inexpensive.

  3. Kimberly Graney says

    I love snacking on celery with 1 tbs. peanut butter, and low cal string cheese it great and portable!

  4. Shari McDaniel says

    I love snacking on sliced pears and grapes with a piece of cheddar cheese. Or I’ll splurge on the cheese and get a piece of something a bit more expensive and “snooty” from Whole Foods or Trader Joes.

  5. Karla says

    I always carry snacks in my backpack, which is really helpful since I take public transportation. I love strawberry SoyJoy bars- haven’t tried the blueberry yet!

  6. Megan Murphy says

    I like a slice of whole wheat toast with about a tablespoon of peanut butter mixed with 1-2 teaspoons honey. You have to mix the peanut butter and honey together then smear it on the whole wheat toast. It’s good for a snack or breakfast (and you can eat it while driving!)

  7. Angie says

    One of my favorite healthy snacks is a handful of dried cranberries mixed in plain hummus, and spread on whole wheat toast. Yum!

  8. says

    My rule for snacks is “Produce + Protein”. Pick any fresh fruit or vegetable for a great source of carbohydrates, fiber, and antioxidants. Add to that some lean protein, like nuts, a hard boiled egg, a piece of light cheese, almond butter,Trader Joe’s egg white salad, or edamame, for some staying power, improved focus, and satiety.


    My favorite “go-to” snack is a “tube” of pistachios. Pistachios are one of the lowest fat, lowest calorie, and highest fiber nuts. Plus, they contain antioxidants, phytosterols, and healthy fats, which help to maintain a healthy body, along with protein for energy! The pistachio “tubes” are excellent for portion control and the perfect size for a healthy snack. For example, Planter’s Dry Roasted Pistachios come in a 1.75 oz tube, which has 150 calories, 12 g fat, 3 g fiber, and 6 g protein, and can be purchased for less than one dollar!! In addition, since you have to remove each individual shell, the bag takes longer to consume. Not only is this MY favorite snack, but it is also a favorite of my 2.5 year old daughter.

  10. Kelly says

    I try not to have a carbohydrate only snack. If I don’t add protein, than it will not hold me over…and isn’t that the purpose of a snack?

  11. says

    I try to practice what I preach and have a high carb snack with protein after a tough work out I enjoy low fat choclate milk to replete my muscle energy. I like baby carrots and hummus too!

  12. Kimmi says

    I love apple-spice hummus dip with sliced apples, carrots, and whole-wheat crackers! Hummus is typically rich and garlicky in flavor but this dip omits the garlic and adds a new twist on healthy hummus.

  13. says

    “Rule” don’t go more than 4 hours without eating something, and that “something” should be carb and protein.

    Favorite snack is a piece of fruit and 1 tablespoon of peanut butter or a piece of fruit and 1 ounce cheese. But 1/4 cup trail mix works well too!

  14. Shaun Riebl, MS, RD says

    Two snacks I enjoy:

    1. Natural peanut butter and Nutella (I know, I know) spread on Wasa bread “cracker-sandwich.” The peanut butter and chocolate flavors are enjoyable providing the salty-sweet combo, all the while getting a filling on whole grains, some protein, and healthy fats. Of course portion size can “make or break” this one.

    2. Light yogurt with some cashews thrown in; again the salty-sweet combo, but now with calcium in addition to the protein and healthy fats.

  15. Laura says

    UNJURY Chocolate Peanut Butter Balls! So satisfying and they curb sweet cravings. Each ‘ball’ has 131 calories, 10 grams protein and 3 grams sugar. I keep them in the freezer to have on hand when I get home from work and need a quick bite before my run.

  16. says

    One of my go-to snacks is a whole wheat/whole grain english muffin toasted with a few slices of banana and some cinnamon. A drizzle of honey on top makes it a bit more decadent, and usually will still keep it under 200 calories.
    Another favorite is frozen grapes – they are surprisingly low cal and its always good to get an extra serving of fruit in. Freezing them is especially nice in the summertime – perfect treat to cool you off.

  17. Allegra says

    Plain nonfat greek yogurt mixed with mashed banana, peanut butter or almond butter and a little honey. Delish! Protein, carbs and health fats. Can even use as a spread on whole wheat crackers or toast.

  18. Patricia says

    My favorite snack would have to be apples and cheddar cheese its tangy, you get fiber from the apples & your dairy from the cheese quick and easy.

  19. says

    My favorite snack is actually apple slices with almond butter as listed above, but I also I love to toast one Van’s Gluten-Free Flax Waffle and top with Greek yogurt or almond butter and fruit. It’s a fun twist on toast that feels very indulgent.

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