We all have hectic days where it is difficult to plan ahead and eat healthy. Here are a few tips and recommendations for when you are in a hurry and need a quick snack!

While snacking, make sure to keep an eye on portion size. Here is a guide to suggested serving sizes:

Raw Fruits and Vegetables = 1 cup (about the size of your fist)

Dried Fruits = 1/4 cup (small handful)

Yogurt = 2/3 cup (nearly a single size cup)

Potato Chips = 1 ounce (about the size of a coffee mug)

Nuts = 1 tablespoon (about 5-10 nuts)


If you can plan ahead before you leave the house in the morning, make a smoothie and take it along for later. A parfait layered with yogurt, fruit and/or granola is also a filling and delicious snack.

The ideal choice for a quick snack would be fruits and veggies. Some fruits that can help satisfy a sweet tooth include:

  • Grapes
  • Blueberries
  • Strawberries
  • Apples
  • Oranges
  • Bananas
  • Plums, nectarines and peaches and berries

Grab some dried apricots, dates, blueberries, cranberries, or mangos for a sweet treat. Mix a few favorites together with some coconut flakes and dark chocolate for a sweet, low protein trail mix. Dried fruits are delicious and full of nutrients, but also tend to have excess sugar, so limit your portions to about a handful at each sitting. Add some oats or granola for a bit of variation.


Vegetable slices and veggie dip are fast and easy: carrots, red/orange bell peppers, snap peas and cucumbers are great picks. You can buy bags of already bite-sized broccoli and cauliflower that are great for dipping. Some veggies require a bit more preparation, so slice them ahead of time, and try a veggie dipping sauces. You can also use almond butter – great on celery sticks!

Tortilla chips with guacamole – or even just a simple mashed up avocado and pre-made salsa – has healthy fats and a filling quality.

Popcorn is a great snack loaded with fiber. Try adding some nutritional yeast for a buttery flavor.

Pretzels can also be a satisfying, no-wait salty snack.