St. Luke's Hospital
Located in Chesterfield, MO
Main Number: 314-434-1500
Emergency Dept: 314-205-6990 Patient Billing: 888-924-9200
Find a Physician Payment Options Locations & Directions
Follow us on: facebook twitter Mobile Email Page Email Page Print Page Print Page Increase Font Size Decrease Font Size Font Size
Meet the Doctor
Spirit of Women
Community Health Needs Assessment
Home > Health Information

Multimedia Encyclopedia


    Snacks for adults

    For almost anyone trying to watch their weight, choosing healthy snacks can be a challenge.

    Even though snacking has developed a "bad image," snacks are an important part of your diet.

    They can provide energy in the middle of the day or when you exercise. A healthy snack between meals can also decrease your hunger and keep you from overeating at meal time.

    There are many snacks to choose from, and certainly not all snacks are healthy or help you manage your weight.

    What Makes a Healthy Snack?

    If you are not sure if a snack is healthy, read the Nutrition Facts label. If the calories coming from fat are more than half of the total calories, it is not a healthy choice.

    Pay attention to the portion size given on the label. It's easy to eat more than this amount. Avoid snacks that list sugar as one the first few ingredients.

    Other factors to think about:

    • The size of the snack should be the right size, a good balance between enough calories to satisfy you, but still not too many. Under 100 calories is a good guide.
    • Pick foods that are low in fat and sugar and high in fiber and water. This means an apple is better than a bag of chips.
    • Aim for fruits, vegetables, and whole-grain snacks.
    • Naturally sweetened is better than foods and drinks that contain added sugar.
    • Fresh fruit is a healthier choice than a fruit-flavored drink. Foods and drinks that list sugar or corn syrup as one of the first ingredients are not healthy snack choices.

    Healthy Snacks

    Fruits and vegetables are good choices for healthy snacks. They are full of vitamins and low in calories and fat. Some crackers and cheeses also make good snacks.

    Some examples of healthy snacks are:

    • Apples (dried or cut into wedges)
    • Bananas
    • Raisins
    • Fruit leather (dried fruit puree)
    • Carrots (regular carrots cut into strips, or baby carrots )
    • Snap peas (the pods are edible)
    • Nuts (but not too many)
    • Dry cereal (if sugar is not listed as one of the first 2 ingredients)
    • Pretzels
    • String cheese
    • 1/3 cup of grape nuts with 4 ounces of nonfat plain vanilla yogurt
    • 8 ounce low-fat or nonfat yogurt
    • Toasted English muffin with jelly
    • Dozen baked potato chips
    • Air popped popcorn
    • 1/2 cup cherry or grape tomatoes
    • 1/4 cup hummus, 3 carrot sticks
    • 1/2 cup pumpkin seeds in shell

    Other Tips to Keep in Mind

    Put snacks in small plastic containers or bags so they are easy to carry in a pocket or backpack. Putting snacks in containers helps you eat the right size portion. Plan ahead and bring your own snacks to work.

    Avoid junk-food snacks like chips, candy, cake, cookies, and ice cream. The best way to keep from eating junk food or other unhealthy snacks is to not have these foods in your house.

    It's OK to have an unhealthy snack once in a while. Never allowing any unhealthy snacks or sweets may result in sneaking these foods. The key is balance and moderation.

    Other tips:

    • Replace the candy dish with a fruit bowl.
    • Store foods like cookies, chips, or ice cream where they are hard to see or reach. Put ice cream at the back of the freezer and chips on a high shelf. Move the healthier foods to the front, at eye level.
    • If your family snacks while watching TV, put a portion of the food in a bowl or on a plate for each person. It's easy to overeat straight from the package.

    If you are having a hard time finding healthy snacks that you want to eat, talk to a nutritionist or your family's health care provider for ideas that will work for your family


          A Closer Look

            Self Care

            Tests for Snacks for adults

              Review Date: 11/12/2012

              Reviewed By: David C. Dugdale, III, MD, Professor of Medicine, Division of General Medicine, Department of Medicine, University of Washington School of Medicine. Also reviewed by A.D.A.M. Health Solutions, Ebix, Inc., Editorial Team: David Zieve, MD, MHA, David R. Eltz, Stephanie Slon, and Nissi Wang.

              The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed medical professional should be consulted for diagnosis and treatment of any and all medical conditions. Links to other sites are provided for information only -- they do not constitute endorsements of those other sites. © 1997- A.D.A.M., Inc. Any duplication or distribution of the information contained herein is strictly prohibited.

              A.D.A.M. content is best viewed in IE9 or above, Fire Fox and chrome browser.

              Back  |  Top
              About Us
              Contact Us
              Locations & Directions
              Quality Reports
              Annual Reports
              Honors & Awards
              Community Health Needs

              Brain & Spine
              Sleep Medicine
              Urgent Care
              Women's Services
              All Services
              Patients & Visitors
              Locations & Directions
              Find a Physician
              Tour St. Luke's
              Patient & Visitor Information
              Contact Us
              Payment Options
              Financial Assistance
              Send a Card
              Mammogram Appointments
              Health Tools
              My Personal Health
              Spirit of Women
              Health Information & Tools
              Clinical Trials
              Employer Programs -
              Passport to Wellness

              Classes & Events
              Classes & Events
              Spirit of Women
              Donate & Volunteer
              Giving Opportunities
              Physicians & Employees
              For Physicians
              Remote Access
              Medical Residency Information
              Pharmacy Residency Information
              Physician CPOE Training
              St. Luke's Hospital - 232 South Woods Mill Road - Chesterfield, MO 63017 Main Number: 314-434-1500 Emergency Dept: 314-205-6990 Patient Billing: 888-924-9200
              Copyright © St. Luke's Hospital Website Terms and Conditions  |  Privacy Policy  |  Notice of Privacy Practices PDF  |  Patient Rights PDF Sitemap St. Luke's Mobile