6 Healthy Snack Swaps you Need to Know About!


Introduction:  Healthy Snack Swaps

Snacking is a great way to get in those extra nutrients and energy throughout the day. But if you’re snacking on highly processed chips, protein bars, yogurt, or candy, you’re not doing your body any favors. Eating healthy doesn’t have to be complicated. It’s time to swap out your unhealthy snacks for some healthier alternatives! Let’s look at how to make healthier snack choices.

Whether savory or sweet, snacks can help us enjoy giving our body the nutrients it needs to run better. Regular snacking can help support better energy, better digestion, and help you make better meal-time choices. Unfortunately, snacking can also derail energy, trigger or worsen cravings and lead to less healthy choices. Have a look at these healthy snack swaps below to evaluate if your snacks are giving your body better nutrition more often.

healthy snack swaps: vegetables

6 Healthy Snack Swaps

  1. Whole Foods First
    When choosing a snack, the best option is usually whole food. Whole foods contain natural fiber, essential vitamins, and minerals that help nourish the body while keeping you full until your next meal. Some examples of healthy whole food snacks are fruits, vegetables, nuts and seeds, hard-boiled eggs, or plain Greek yogurt with fresh berries. All of these options provide energy without relying on sugars or highly processed ingredients.
  2. Healthy Carbohydrates
    Carbohydrates give us energy and can be an important part of a healthy diet when chosen wisely. Look for complex carbohydrates such as sweet potatoes or whole grain crackers instead of white bread or pasta which don’t provide many nutrients and can lead to bloating or other digestive issues. It’s also important to eat carbohydrates in moderation as they can quickly add up in calories if you’re not careful!
  3. Protein Powerhouses
    Protein is an essential nutrient that helps build muscle mass and keeps us feeling full for longer periods of time than carbs do. Natural sources of protein include fish (especially fatty fish like salmon or tuna), lean meats like chicken breast or turkey, nuts like almonds and walnuts, legumes such as beans or lentils, eggs, and dairy products like cheese or Greek yogurt. Eating one serving of these foods at each snack will help keep you energized throughout the day.
  4. Nuts and Seeds
    Nuts and seeds are packed with healthy fats, fiber, and essential vitamins and minerals. They make a great snack because they give you sustained energy while also keeping you full until your next meal. Plus, they come in so many varieties that you won’t get bored of them easily! Try almonds, walnuts, cashews, pecans, pumpkin seeds, sunflower seeds, etc. Just be aware of portion sizes as nuts are high in calories — an ounce is roughly 20-25 nuts.
  5. Fruit
    Nothing beats fresh fruit when it comes to snack time! Fruits provide natural sweetness without added sugar or chemicals. Plus they offer a wide array of vitamins and minerals that help keep your body running optimally. Apples are especially good for those of us over 40 because they contain quercetin which helps reduce inflammation associated with aging. Other good options include berries (strawberries, blueberries), oranges/grapefruits (for Vitamin C), kiwi (for Vitamin E), bananas (for potassium), or avocados (for healthy fats).
  6. Veggies
    Eating veggies as snacks can be surprisingly satisfying because of their crunchy texture and bright colors. Veggies are loaded with vitamins and minerals but low in calories — making them a perfect snack option for those trying to lose weight. Some good vegetable options include celery sticks dipped in hummus or guacamole; carrot sticks with peanut butter; bell pepper slices with feta cheese; broccoli florets with tahini dip; cucumber slices with salsa; etc.

Snacks To Avoid

  1. Highly Processed Chips: Chips are one of the most popular snacks around, but they’re also one of the least healthy options. Not only are chips highly processed, but they also contain lots of sodium and fat that can add up quickly if you’re not careful. A great healthy snack swap for those chips is some crunchy veggies like carrots and celery sticks served with hummus or another plant-based dip. This will give you a tasty snack while providing more vitamins, minerals, and fiber than chips can offer.
  2. Highly Processed Protein Bars: Protein bars are often viewed as a healthy alternative because they usually contain protein, but many brands are loaded with artificial sweeteners and other additives that may not be good for your health in large amounts. Instead of reaching for a package of protein bars, try snacking on a handful of nuts and seeds instead. These nutrient-dense snacks provide both protein and heart-healthy fats that will keep you feeling full until your next meal.
  3. Highly Processed Yogurt and Candy: Yogurt and candy may seem like an innocent treat, but these highly processed foods tend to be high in added sugars that aren’t good for your health or waistline in the long run. For a healthier alternative, try swapping out yogurt and candy with fresh fruit or smoothies made with natural ingredients such as bananas, berries, nut butter, coconut milk, etc.. These snacks will give you all the sweetness without any extra refined sugar or additives. Plus they’re packed with vitamins and minerals!

Conclusion:  Healthy Snack Swaps

Healthy snacking doesn’t have to be complicated or boring! By swapping out highly processed snacks like chips, protein bars, yogurt, and candy for healthier options like veggies + hummus, nuts + seeds, and fresh fruit + smoothies – you can easily enjoy nutritious snacks that taste delicious too! With just a few simple swaps here and there – it’s easy to make sure your diet includes all the nutrients needed for optimal health at any age!

Making smarter snack choices will help you feel better both mentally & physically so take some time today to plan out your next few days’ worth of healthy snacks!  What are your favorite healthy snacks — leave a comment and let me know!

For more nutrition tips, subscribe to my YouTube channel and follow me on Instagram.  For more personalized help, apply for an Autoimmune Breakthrough Session — I can help you break through those blocks and develop a nutrition plan designed to fit your lifestyle!

***Disclaimer: This post is for informational purposes only and should not be construed as medical advice***


  • Susan Taylor, RDN LD

    Meet Susan, registered dietitian / nutritionist and fellow autoimmune warrior who is dedicated to helping women with autoimmune disease get their groove back. With the right diet and lifestyle changes, Susan empowers her clients to take control of their health and feel their best. When she's not busy saving the world you can find Susan strolling along the beach, jet-setting to new destinations, and soaking up quality time with family & friends.

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