According to the experts at the Harvard Medical School, snacks can help bridge the gap between meals, according to Liz Moore, a dietitian at Harvard-affiliated Beth Israel Deaconess Medical Center. Control your portion sizes and avoid overeating with healthy snack routines. 

Healthy snack suggestions

When choosing snacks, select whole foods with little processing, and look for the healthiest sources of fats, carbs, and protein.

  • 8 ounces plain Greek yogurt with fresh or frozen berries and a sprinkle of granol
  • 1½ ounces trail mix with dried cherries, dark chocolate, and walnut
  • ¼ cup hummus with 1 cup fresh vegetables, such as baby carrots, broccoli florets, and cherry tomatoe
  • 1 slice whole-grain flatbread with 1 tablespoon almond butter and 1 teaspoon fruit sprea
  • 1 banana, sliced and spread with 1 tablespoon peanut butte
  • 1 cup of cooked oatmeal with a dusting of cinnamon, 1 tablespoon raisins, and ½ cup low-fat milk or soy mil
  • Low-fat string cheese with an apple or small bunch of grape
  • 1 cup edamame* in the shell

If you crave something crunchy or savory, try making your own snack! Enjoy this recipe from the Harvard HEALTHbeat:

Spicy roasted chickpeas

Try this recipe for an easy, inexpensive snack that's rich in fiber and protein. All you need is a can of chickpeas (also called garbanzo beans), a little olive oil, and spices (garlic powder, oregano, chili powder, curry powder, or any others you like). 

  1. Preheat oven to 375° F.
  2. Drain the chickpeas in a colander or strainer and rinse under running water.
  3. Spread the chickpeas on a large baking sheet.
  4. Drizzle with about one tablespoon of olive oil and stir to coat evenly.
  5. Sprinkle with your choice of spices.
  6. Roast for 15 to 30 minutes, to desired crispness.
  7. Store at room temperature in a resealable bag or container.