Snacking at home


A healthy snack provides 100–300 calories, depending on your activity level. Try to stock up on a variety of nutrient-rich snacks.

Choose snacks you enjoy with ingredients you already have in your home.

Check out some of our snack pairings:

  • Peanut (or other nut) butter
    • Apples or bananas
    • Celery
    • High-fiber crackers
    • Pretzels
  • Low-fat Greek yogurt
    • Fresh fruit
    • Granola
    • Cereal
    • Make into dips or smoothies
  • Hummus and other low-fat dips
    • Whole grain pita
    • Fresh veggies (cucumbers, peppers, carrots, etc.)
    • Pretzels
    • Baked chips

  • If you’re craving something salty, choose snacks such as:
    • Air-popped popcorn
    • Trail mix
    • Roasted nuts
    • Pretzels
  • If you’re craving something sweet, choose snacks such as:
    • Granola bar
    • Smoothies made from low-fat yogurt
    • Fresh, dried, or frozen fruit
    • Individually wrapped dark chocolate
  • If you’re craving something savory, choose snacks such as:
    • Hard-boiled eggs
    • Low-fat cheese
    • Instant oatmeal
    • Low-fat dips or salsa

You hear about eating the snacks you enjoy “in moderation,” but what is a moderate portion? Use this “handy” guide to estimate portion sizes as part of your healthy snacking plan.

Your Handy Guide to Portion Sizes  Your fist equals about 1 cup of milk or raw vegetables. Your thumb equals about 2 tablespoons of peanut butter or salad dressing. Your cupped palm equals about ½ cup of cooked fruit, vegetables, beans, or starch. Your thumbnail equals about 1 teaspoon of butter or margarine. Your open palm equals about 3 ounces of cooked meat, fish, or poultry. Note: You might have larger or smaller hands but generally speaking your hand size is relative to your body size and, as a result, your portion needs.  Logo: USU Uniformed Services University and CHAMP Consortium for Health and Military Performance  Human Performance Resources by CHAMP:

Don’t forget to exercise! It’s important to keep moving, whether outside or around your home. Visit for some tips.

A printable PDF of this article and graphic is available here.

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