Healthy Snack Basics

Grains
brown rice
steel cut oats
oatmeal
whole grain bread
whole grain crackers
buckwheat
bulgur (cracked wheat)
whole wheat muesli
whole grain barley
whole grain cornmeal
whole rye
whole grain pasta
whole grain sandwich buns
whole wheat/grain tortillas
wild rice
whole-wheat flour
whole cornmeal

Vegetables
broccoli
collard greens
dark green leafy lettuce
kale
romaine lettuce
spinach
turnip greens
spinach dip
artichoke dip
pickles
hummus
snap peas
salsa
guacamole
carrots
acorn squash
butternut squash
pumpkin
sweet potatoes
artichokes
asparagus
bean sprouts
beets
brussel sprouts
cabbage
cauliflower
celery
cucumbers e
eggplant
green beans
green or red peppers
iceberg (head) lettuce
mushrooms
okra
onions
parsnips
tomatoes
tomato juice
vegetable juice
turnips
zucchini

Fruits
Apples
Apricots
Avocado
Bananas
strawberries
blueberries
raspberries
Cherries
Grapefruit
Grapes
Kiwi fruit
Lemons
Limes
Mangoes
cantaloupe
honeydew
watermelon
Nectarines
Oranges
Peaches
Pears
Papaya
Pineapple
Plums
Prunes
Raisins
Tangerines

Dairy
Fat-free Skim Milk
Unsweetened Almond Milk
Unsweetened Soy Milk

Hard and soft natural cheeses:
cheddar
provolone
Blue (Bleu)
Colby
Cream Cheese or Neufchatel
Low fat Cottage Cheese
Feta
Gorgonzola
Gouda
Mozzarella
Muenster
Parmesan
Ricotta
Romano
Swiss

Protein
Eggs
Cheese
Lean meats
Nuts
Beans

Lean meats:
fish
chicken
turkey
beef

Dry beans and peas:
black beans
black-eyed peas
chickpeas (garbanzo beans)
kidney beans
lentils
lima beans
navy beans
pinto beans
soy beans
split peas
tofu (bean curd made from soy beans)
white beans

Bean burgers:
garden burgers
veggie burgers

Nuts & seeds:
almonds
cashews
hazelnuts
peanuts
peanut butter
pecans
pistachios
pumpkin seeds
sesame seeds
sunflower seeds
walnuts

fish:
catfish
clam
salmon
scallop
mussels
tilapia
trout
cod
halibut
tuna