Revised

Editor's note
The following abstract describes a publication that is available as a downloadable PDF.
See the companion publication N1101, Healthy Snacks Handout.

Poster

Sarah Wood
Assistant Extension Professor, Department of Health Sciences

Tammy Roberts
Nutrition and Health Extension Specialist

This poster discusses the role of snacking, healthy snack ideas and provides tips for making healthy choices when snacking.

Topics

  • Nutrition
  • Health
  • Snacks
  • Snacking  tips
  • SNAP

Pages

  • One 24 x 36 inches poster

See poster content below.


Healthy Snacks

strawberry

Be an informed snacker.

  • Choose fruits or vegetables to get a nutrition boost.
  • Moderation is key to smart snacking.
  • Look at the Nutrition Facts label on packaged foods to find the serving size and ingredient list.
  • Beware of advertising — all-natural, organic or multigrain doesn’t always mean nutritious.

Snack smart.

Combine a protein food and a carbohydrate food to create a snack that will keep you full and satisfied.

Protein:

  • Yogurt
  • Cheese
  • Nuts and seeds
  • Peanut butter
  • Cottage cheese
  • Hard-boiled egg

Carbohydrate:

  • Whole-grain cereal
  • Whole-grain crackers
  • Fruit
  • Popcorn
  • Raw vegetables
  • Raisins

Improve your snack game by making healthy swaps.

cherry

Choose this:

  • Pretzels, popcorn or whole-grain crackers
  • Fresh, canned, frozen or dried fruit
  • Water, low-fat milk, or 100% fruit juice
  • Yogurt or pudding
  • Peanut butter and apples

Instead of this:

  • Chips
  • Fruit snacks or candy
  • Soda and other sweetend drinks
  • Ice cream
  • Candy bar

Fill the gap with snacks!

Consuming healthy snacks throughout the day can...

  • Help you meet daily nutrient needs.
  • Refuel your body and keep you full between meals.
  • Provide extra energy and nutrients during a busy day.

Funded in part by USDA SNAP.
For more information, call MU Extension’s Show Me Nutrition line at 1-888-515-0016.
Need help stretching your food dollars? Contact your local resource center or go online to mydss.mo.gov/food-assistance/food-stamp-program.