red and white polka dot containers hold healthy snacks of fresh carrots, bean sprouts, and snow peas

snack smarter.

to satisfy your cravings.

When you’re busy, on the go, or just looking to munch on something, grabbing a bag of chips or a few cookies is easier than making a healthier choice requiring some prep work. But, if you plan for those moments when you know you’ll be hungry or likely to have a craving, you can snack on healthy foods that are satisfying, quick, and help you feel better.

Here are a few smarter snack ideas that only take a few minutes to prepare and store in snack-size baggies or to-go containers.

But first, remember to snack without adding pounds.

Snacking won’t make you gain weight unless you overeat. Watch overall portions and daily nutrition.

And, make sure to eat balanced snacks.

Make sure to mix up the types of snacks you eat. Balance nutrients, just as you do with meals. Combine carbohydrates, proteins, healthy fats, vitamins, minerals, or antioxidants when creating a snack.

Quick and yummy, balanced snacks for satisfying late-night cravings, afternoon munchies, or ravenous hunger on the go.1

If you’re craving a candy bar or something sweet:

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a bowl of fruit and yogurt

Greek yogurt and berries will give you a healthy dose of protein and antioxidants and are a good snack.

granola bar

Granola bars from the vending machine have less sugar and calories, and more fiber.

If you’re craving chips and dip:

bowl of dip

Red pepper strips and guacamole are a tasty way to sneak in more fiber, healthy fats, vitamins A, B, and C, and minerals.

canned fish

Whole grain crackers topped with tuna fish provide a wallop of omega-3 fatty acids and fiber.

If you’re craving something salty or savory:

bowl of nuts

Trail mix with nuts and seeds satisfies salty cravings and offers healthy fats, vitamins, and protein. Choose a variety with dried fruit to curb that sweet and salty craving you get in the afternoon.

cheese and olives

Cheese and olives give you a shot of heart-healthy monounsaturated fats, antioxidants, and protein.

Healthy swap recipe.

Try making healthy kale chips the next time you crave potato chips.


Kale chips recipe.2

  • 2


  • 2 cups of bite-sized kale leaves
  • 2 tablespoons of olive oil
  • 1/2 teaspoon of salt


  1. Mix all ingredients in a bowl.
  2. Place kale pieces on a parchment-lined baking sheet and bake at 350°F for 10–15 minutes, until crispy and starting to slightly brown.
  3. Watch them closely, as they can quickly burn.
  4. Remove from the oven and enjoy!

Keep snacks small.

The goal of a snack is to hold you over until your next meal. To avoid overeating, measure portions and serve your snack on a smaller plate instead of eating right out of the bag. That way, you won’t be stuffed at your next meal.

Stop and snack.

Instead of mindlessly snacking while working or watching TV, stop and focus on what you are eating.

Snack on the go.

It’s easy to plan for healthy snacks at home but is harder on the road or when running errands. If you think you’ll get hungry while out, take one of these balanced snacks. You can always bring a cooler or lunch bag to keep it cool. But if you forget, gas stations, vending machines, and even fast-food restaurants have plenty of healthy options. Use our guidelines below.

Snack healthy on the road.

an assortment of fruit, vegetables, nuts, and other proteins
  • Have some hummus
  • Find fruits or vegetables
  • Check out some string cheese or low-sugar yogurt
  • Grab a bag of nuts or trail mix
  • Pack in the protein with beef jerky or beef sticks with less than 300 mg of sodium

Here for your health.

If you are not feeling well or have any concerns about the current state of your health, talk to an MDLIVE board-certified doctor in minutes. For more health tips and information, explore our blog.

  • 3 If you have a medical or mental health emergency, call 911. Seek immediate medical attention if you experience a life-threatening condition or acute or severe symptoms.

Posted date: May 22, 2023

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