Healthy Snacks—100 Calories or Less
Snacking is good when you feel
hungry between meals. Choosing
healthy snacks will help you and
your family stay at a healthy weight.
Here are some healthy snacks—all 100 calories or less.
1 small banana
1 medium apple
¼ cup raisins
1 cup whole strawberries
½ cup canned fruit cocktail in juice (not syrup)
½ cup orange juice
1 cup cherry or grape tomatoes
2 cups raw mixed veggies with
2 tablespoons fat-free dressing
12 baby carrots
18 small celery sticks
1 cup raw cauliflower
1 cup low-sodium vegetable juice
Breads, Cereals, Rice, and Pasta
½ cup oat circles cereal
2 graham cracker squares
3 cups air-popped popcorn
½ whole-wheat English muffin with jelly
4 whole-wheat crackers, unsalted
2 brown rice and multigrain rice cakes
Fat-free or Low-fat Milk, Cheese, and Yogurt
6 ounces cup fat-free plain yogurt
½ cup low-fat
1 cup fat-free milk
½ cup fat-free pudding
½ cup fat-free frozen yogurt
1 ounce low-fat cheddar cheese
1 large hardboiled egg
8 baked tortilla chips with salsa
Source: USDA National Nutrient Database for Standard Reference, Release 19
We Can! is a program from the National Institutes of Health that offers resources for parents, caregivers and communities to help children 8-13 years old stay at a healthy weight
through eating right, increasing physical activity, and reducing screen time.
To learn more, go to http://wecan.nhlbi.nih.gov or call 1-866-35-WECAN.
We Can! Ways to Enhance Children’s Activity & Nutrition, We Can!, and the We Can! logos are registered trademarks of the U.S. Department of Health & Human Services (DHHS).