Snacking Ideas

A snack attack can happen any time of day, whether you’re on the go, at the office or relaxing at home. Instead of opting for quick (and often unhealthy) fixes, like chips or candy bars, have a healthier plan in mind so you can make better-for-you choices when the munchies hit. The key to snacks that satisfy is to avoid refined grains (white bread, soft pretzels, muffins) and simple sugars (candy, soft drinks, sweets) and instead go for a combination of complex carbohydrates (whole grains, fruits and vegetables) and proteins.

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  • Snacking at Home

    • The key to healthily fending off the munchies is having a stash of good-for-you grab-and-go options available. Of course, fruit and vegetables are an ideal choice, but you're not as likely to opt for them if they're not "prepared" first. Cut up melon, pineapple, oranges, carrots, celery, broccoli, cauliflower and zucchini, and store in plastic bags or tubs. This way you'll be more likely to munch on them first because you'll have quick and easy access to them.
    • Have hummus on hand and use as a dip to add flavor and substance to those fruits and vegetables. Made from chickpeas, it's a great way to add a little protein to the vegetable snacks. Peanut butter is another protein-packed option that's a natural on celery or bananas. But try to limit yourself to a tablespoon or two at most—calories can add up in a hurry.
    • Popcorn is a delicious, crunchy and filling snack. Pop your own and skip the butter, or try one of the several reduced-fat microwave popcorns. You can eat it plain, or add a sprinkle of cinnamon and a little sugar, seasoned salt or a bit of dry ranch salad dressing mix.
    • Soup is a great, wholesome snack for the kids after school. They'll love Campbell's® Condensed Kids' variety of soups for their fun flavors and cool pasta shapes—you'll love them because they’re healthy, and many contain whole grain noodles and 1/2 a serving of vegetables. Float a few Pepperidge Farm® Cheddar Made with Whole Grain Goldfish® crackers in the soup for a simple crunchy treat.
    • Drink a glass of water before snacking on anything. A lot of times, we think we're hungry when, in fact, our body actually needs fluids.
    • Avoid snacking while watching TV.
    • Don't eat out of the fridge or standing up. Sit down at the table to snack.
    • Portion snacks out so you know exactly how much you're consuming.
    • Go for 100% whole grains—they contain fiber and can help keep you satisfied.
    • Remember to eat slowly and enjoy your food.


    Top 10 Snacks for Home
    1. Apple and peanut butter on a toasted Pepperidge Farm® whole grain English muffin
    2. Smoothies made with fruits, 100% fruit juice (such as V8® V-Fusion) and blended with yogurt and ice
    3. Dips—hummus, yogurt, cottage cheese or Pace® Chunky Salsa are great with Pepperidge Farm® Baked Naturals Wheat Crisps
    4. Single-serving pizzas made with Pepperidge Farm® 7-Grain Deli Flats or whole wheat pita bread, Prego® pasta sauces, part-skim mozzarella and your favorite vegetables
    5. Fruit-and-yogurt parfaits
    6. A bowl of broth-based soup or Select Harvest® soups
    7. Hard-cooked eggs
    8. Fresh fruit and vegetables
    9. Unbuttered, herb-seasoned popcorn
    10. A piece of fruit and low-fat cheese


    Liquid Snacks

    Snacks don't have to be “chewable” in order to satisfy. Get out the blender or use your freezer to create beverage-based snacks:

    • Slushes made from ripe fruits blended with 100% juice like V-Fusion® or vitamin-fortified V8 Splash® and ice. Trying to save calories? Add V-Fusion Light or Diet Splash to your smoothie.
    • Homemade popsicles made with puréed fruit (try cantaloupe or watermelon!).
    • Frosty floats (fruit juices and splash of club soda with a scoop of sherbet or frozen yogurt).
    • Cubes of frozen puréed strawberries in fresh lemonade.


    Skinny Dipping
    • Stir a can of drained crushed pineapple into Pace® Chunky Salsa and serve with sticks of jicama and snow peas.
    • Yogurt is a perfect dip for fruits like pineapple or mango spears, strawberries and chunks of melon. Stir a touch of honey or pure maple syrup into plain yogurt or use vanilla-flavored varieties.
    • Hummus is delicious with fresh carrot sticks and strips of red bell pepper but can be high in fat and calories. Limit your portion to no more than a couple of tablespoons.
    • Dunk fresh zucchini spears or string cheese into Prego® sauces.
    • Guacamole made from avocados is nutritious but can be high in fat and calories. Serve up a small portion with cucumber spears, grape tomatoes or cooked shrimp.
    • Season cottage cheese with dried herbs or spices and serve with carrot sticks, cucumbers or Pepperidge Farm® Baked Naturals crackers.
    • Lightly steamed broccoli and cauliflower flowerets taste great dipped into ranch dressing made with plain yogurt instead of mayonnaise.
    • Try a vegetable-based dip, such as caponata, on toasted bread or Pepperidge Farm® toasted whole grain crackers.

  • Snacking on the Road

    • On long road trips, you'll save money and stay on the healthy eating path if you pack a cooler and fill it with fresh fruit, vegetables, whole-grain mini bagels with peanut butter, and sandwiches made with whole-grain bread and lean meats. String cheese and hand-held yogurt packets are other good options.
    • Freeze plastic bottles of water or 100% fruit or vegetable juices and use them as "ice" in the cooler. Saves room and eliminates sloshy, wet snacks!
    • Snacks like pretzels, sunflower seeds and Pepperidge Farm® Goldfish crackers are delicious options when you need a savory crunch. For sweet cravings with chewy texture, you can't beat dried fruit—raisins, apples, peaches, banana chips or dried cranberries. Remember that dried fruit is higher in calories than its fresh fruit counterpart so limit serving size to 1/4 cup.
    • When flying, it's very important to stay hydrated to maintain energy. Be sure to drink plenty of fluids before, during and after the flight. Choose beverages with servings of fruits or vegetables, such as V8® 100% vegetable juice, V8 V-Fusion® or Campbell's® tomato juice for a hydrating and satisfying snack.
    • In-flight packets of peanuts contain protein and will help satisfy without making you sleepy. And it's always a good idea to have a supply of carry-on snacks available in your backpack or purse—granola bars, whole wheat crackers, trail mix and packets of 100 calorie treats will keep the kids (and you!) happy and prevent a run to fast food chains on the concourse during layovers.


    Other On-the-Go Options

    Nuts

    A handful of nuts, such as almonds or walnuts, is one of the simplest snacks you can find. Save some money by buying raw nuts in bulk, then roasting them yourself. Here’s how:

    Preheat the oven to 425°. Spread the nuts in a single layer on a baking sheet, coat lightly with nonstick spray, then sprinkle with a touch of salt, herbs or seasonings to taste (see flavor ideas below). Roast the nuts until they’re lightly golden and smell toasty, about 10 minutes. Be careful not to overdo it—the nuts will continue to cook after they come out of the oven.

    Before toasting raw nuts, toss them with one of the following unique flavor combinations:

    • A drizzle of fresh lime juice and chili powder (great on peanuts, almonds or cashews)
    • A dusting of cayenne, dried oregano and thyme, garlic powder and black pepper (good on pecans or peanuts)
    • A sprinkle of curry powder, ground ginger and cinnamon with a touch of sugar (try on cashews or almonds)
    • Minced fresh rosemary, a touch of olive oil and pinch of salt (good with almonds or walnuts)
    • Ground cinnamon, cloves, ginger and cayenne with sugar (try on pecans or walnuts)


    Dried Fruit & Nuts

    For on-the-go snacks, pair two tablespoons of dried fruits with one ounce of nuts for a satisfying sweet-savory snack. Some winning combinations include:

    • Blueberries with walnuts
    • Banana chips (just a few as these are fried) with pecans or cashews
    • Strawberries with almonds or walnuts
    • Pineapple with macadamia nuts or cashews
    • Cranberries or raisins and pistachios


    Trail Mix

    Add a few more ingredients to the nut and fruit combination, and you elevate this portable snack to the next level. Pumpkin or sunflower seeds as well as soy nuts, dehydrated peas or unsweetened coconut flakes are just a few of the things you can add to trail mix to make it your own. And don’t be afraid to toss in a few chocolate chips or carob chips for extra pop (but not too many!). By making your own trail mix, you can save money and make sure you’re getting good ingredients, but remember: While these snacks are quite nutritious, they're also very energy dense so limit snack portions to about ¼ cup. Try these combinations or make up your own:

    • Raisins, almonds, dried pineapple, sunflower seeds
    • Unsalted peanuts, sunflower seeds, dried cranberries, dried cherries, dried apricots, pretzels
    • Currants, unsweetened coconut flakes, roasted peanuts, almonds, pumpkin seeds
    • Peanuts, almonds, cashews, dried blueberries, dried cherries, crystallized ginger, unsweetened coconut flakes


    Fresh Fruit

    Simple but satisfying, fresh fruit like apples, bananas, tangerines or grapes make great traveling companions. They're easy to carry, easy to eat and give you quick energy.

  • Snacking on Vacation

    • When you're on vacation, try to keep the same eating schedule you have when you're at home, but give yourself permission to relax the rules a little bit—after all, you're on vacation! One approach might be to start with a healthy, energizing breakfast such as oatmeal, whole-grain toast and fresh fruit (they'll give you energy for sightseeing and strenuous activities, like hiking), then allow for a treat at lunch or in the afternoon.
    • Keep a water bottle within reach—often, thirst is mistaken for hunger and you can keep pangs at bay just by staying hydrated.
    • If you're planning hikes or long walks, take along some trail mix to keep energy levels up until lunch. Make your own mix by blending whole nuts (peanuts, almonds, sunflower seeds) with dried fruit (raisins or cranberries) and a small amount of chocolate chips.
    • Limit alcohol consumption. There's a ton of empty calories in cocktails. Instead, sip fruit juices laced with club soda and a squeeze of lemon or lime.

  • Snacking at Work

    10 Tips for Smart Office Snacking

    1. Don't go for more than four hours without eating. If lunch gets delayed, have a little snack (piece of fruit, a couple of peanut butter crackers). This way, you stay ahead of the munchies and you won't overeat at your next meal.
    2. When the munchies do hit, drink a glass of water first, wait five minutes and then decide if you still need something.
    3. Bring your own portioned-out snacks from home.
    4. Stay out of the break room. That's where leftovers lurk! And avoid vending machines.
    5. Drink something warm—from tea or low-cal hot chocolate to brothy soups or even a mug of steamy V8® 100% Vegetable Juices, warm liquids satisfy.
    1. Have a handful of pretzels or raw nuts when you need a crunchy fix.
    2. Keep a jar of peanut butter and some Pepperidge Farm® Baked Naturals crackers in your desk.
    3. Make a package of instant oatmeal (low sugar varieties are preferred).
    4. Take a walk around the floor or up and down a flight of stairs before eating something.
    5. As basic as it sounds, always eat meals. Start the day with breakfast and don't work through lunch. Snack attacks are more likely when you haven't fueled up properly.


    More than a Snack

    When you need something more substantial than a few carrot sticks to tide you over until dinner, consider a protein snack. The combination of protein, fat and fiber can help slow digestion and help you feel full so you can get through an afternoon slump.

    • Lettuce leaves or rounds of cucumber topped with a spoonful of tuna or chicken salad
    • A hard-cooked egg
    • Cottage cheese spread on a Pepperidge Farm® 7-Grain Deli Flat and topped with sliced fresh fruit (like ripe peaches or strawberries) and a drizzle of honey
    • Cantaloupe or honeydew melon wedges wrapped with thinly sliced lean ham
    • Spears of cooked asparagus wrapped with thinly sliced deli turkey or roast beef
    • Pace® Salsa or a bit of mustard spread on a slice of deli turkey and wrapped around a Pepperidge Farm® Snack Stick or piece of string cheese


    Tips
    • Take time to read labels. Limit foods high in saturated fat and cholesterol—even though a product is labeled as low-fat, it may have more sugar or calories than you want to consume. Labels can help you navigate sometimes murky nutritional waters.
    • Plan for your snack attack so you’re ready for it when it hits. That way you won’t succumb to less nutritious vending machine options that could derail your good eating efforts.
    • Be diligent about portioning out snacks so that you don’t overdo it.
    • Put a bowl of fresh fruit on the table and dip into it whenever you feel a twinge of hunger. If fruit is within reach and accessible, you’ll be more likely to opt for it first.
    • To keep blood sugar levels steady, snack on a complex carbohydrate and protein together, such as a piece of low-fat cheese with Pepperidge Farm® Baked Naturals whole grain crackers or a tablespoon of peanut butter spread on slices of apple.

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