20 Go-To Snacks Nutritionists Always Have on Hand
Sure, diet experts eat a lot of fresh, healthy fare as you might expect, but dietitians are real people with busy lives and packed schedules just like you. And when they're on the run or even when they just want to indulge in something slightly sinful, they often turn to packaged food. Shocking, we know—especially because many of the foods found in bags and boxes are considered diet saboteurs. (We're lookin' at you, Doritos!) However, that assumption doesn't always hold true.
Here, we reveal what some of the nation's top diet experts munch on when their tummies start to rumble. Sweet, savory, or crunchy—whatever you're craving, we've got you covered with 20 delicious and healthy packaged snacks. Consider this your go-to guide for healthy and satisfying snacking. Scroll down to check out their picks!
Emmy's Organic Macaroons
"When I need something sweet, Emmy's Organic Macaroons are my go-to. They're rich and sweet without the added sugar and harsh crash. They come three in a bag, which helps with portion control, and they're also really filling, so you're satiated with just a small amount."
— Stephanie Middleberg, MS, RD, CDN of Middleberg Nutrition
Garden Lite Muffins
"I love Garden Lite's Carrot Berry and Blueberry Oat Muffins because they're so convenient and have a delicious combination of fruits and vegetables in each serving. They're frozen and can be defrosted quickly at room temperature or in the microwave. Each one contains only 100 to 110 calories and has an excellent combination of protein and fiber, which helps to keep you feeling fuller, longer."
— Gina Consalvo, MA, RD, LDN, Pennsylvania-based owner of Eat Well with Gina
Dark Chocolate
"I'm a big believer in everything in moderation, so I allow myself a sweet practically every day. I can't live without my dark chocolate—it's the perfect way to end my night. Plus, it's rich in antioxidants, so you get an extra bang for your buck. As long as I keep it to three or four squares and eat healthy during the day, I don't feel guilty about having it as a treat. For maximum health benefits, look for chocolate with at least 70 percent cocoa solids."
— Ilyse Schapiro MS, RD, a registered dietitian with private practices in New York and Connecticut
Quest Bar, Double Dark Chocolate Chunk
"More often than not, I like to reward myself with something sweet, especially after a long and stressful workday. Since most baked goods are full of sugar, trans fat, and tons of empty calories, I find Quest Bars to be my savior. The Double Dark Chocolate Chunk bar has only 180 calories, a whopping 20 grams of protein, and 14 grams of heart-healthy fiber. It may be hard to believe, but if you warm it up in the microwave, it tastes just like a gooey chocolate cookie."
— Lisa Moskovitz, R.D., founder of the Manhattan-based private practice, The NY Nutrition Group
Sabra Hummus Grab N Go with Pretzels
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"I love Sabra Hummus Grab N Go with Pretzels. Besides being easy to eat on the go, they're a good source of fiber and protein, which helps promote satiety."
— Isabel Smith, MS, RD, CDN, registered dietitian and founder of Isabel Smith Nutrition
Mini Original Babybel
"When I know I'm going to be out for a while, I'll toss one or two Mini Original Babybel Cheeses in my purse. The protein helps keep me full, plus it helps me meet my three daily recommended servings of dairy."
— Toby Amidor, MS, RD nutrition expert and author of The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day
Roasted Chickpeas
"Roasted chickpeas are perfect when I'm in the mood for something salty, crunchy, and rich in protein but don't want nuts. They come pre-portioned, so they're easy to just throw in a bag or stash in a pocket."
— Stephanie Middleberg, MS, RD, CDN of Middleberg Nutrition
Blue Diamond Whole Natural Almonds 100-Calorie Packs
"I like to keep Blue Diamond Whole Natural Almonds 100-Calorie Packs on hand so I'm always prepared when hunger strikes. They're the perfect portion, non-perishable, and jam-packed with nutrients and antioxidants that help ward off disease, control blood sugar, lower bad cholesterol, and control hunger. Sometimes I'll mix them with a 100-calorie pack of raisins for a sweet-and-crunchy snack."
— Gina Consalvo, MA, RD, LDN, Pennsylvania-based owner of Eat Well with Gina
Go Raw Sprouted Bites
"Go Raw Sprouted Bites are delicious, crunchy, and very satisfying. They're low in sugar and packed with clean ingredients that give you the energy that you need for the rest of your day. There are several flavors to choose from, and each contains superfood ingredients such as Spirulina and flaxseeds."
— Nicole Cormier, RD, LDN, owner of the Massachusetts-based nutrition consulting company Delicious Living Nutrition
Seapoint Farms Dry Roasted Edamame
"Seapoint Farms Dry Roasted Edamame is a light and savory snack that has a bit sweeter taste than green soybeans. A 1/3-cup serving offers 13 grams of protein and 10 percent of the day's iron. I keep a bag of it handy in my car."
— Michelle Dudash, RDN, Cordon Bleu-certified chef and author of Clean Eating for Busy Families: Get Meals on the Table in Minutes with Simple and Satisfying Whole-Foods Recipes You and Your Kids Will Love
Bare Fruit Organic Apple Chips
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"If you can't get your hands on a fresh apple, Bare Fruit Organic Apple Chips are the next best thing! They're simply organic apple slices that are baked with nothing more added. Baking the apples intensifies their sweetness, so they're ideal when a sugar craving strikes! Plus, they're low-cal."
— Dana James MS, CNS, CDN, Founder & Director of Food Coach NYC
Health Warrior Chia Bars
"Health Warrior Chia Bars make for a great small grab-and-go snack. They have about 100 calories each, in addition to being low in sugar and high in soluble fiber, which helps you feel fuller for longer by slowing digestion and keeping blood sugar in check."
— Isabel Smith, MS, RD, CDN, registered dietitian and founder of Isabel Smith Nutrition
Evolution Fresh Essential Greens Juice
"Evolution Fresh Essential Greens Juice is my go-to snack. It's made from cucumber, romaine, lime, and parsley. I like my snacks to do double duty, and this juice not only decreases my hunger, but also provides a ton of phytonutrients and antioxidants for beautiful, radiant skin. Best of all, they're available at most Starbucks locations, so I'm never too far from one."
— Dana James MS, CNS, CDN, Founder & Director of Food Coach NYC
Popcorners
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"These popped, never fried, corn chips are packed with healthier ingredients, including non-GMO corn sourced from family farmers. Drizzled in sunflower oil with a pinch of sea salt, gluten- and nut-free, and available at Whole Foods in seven bold flavors, these better-for-you snacks are sure to become a favorite!"
— Kelly Springer, MS, RD, CDN
PROBAR Live Bars
"Exclusively available at Whole Foods (in the refrigerator section), Live Bars come in four delicious varieties, including Coconut Cashew, Almond Butter, Peanut Butter Chocolate Chip, and Peanut Butter. These bars feature clean organic ingredients and are packed with real nuts, seeds, and dates for natural sweetness. With 10 grams of plant-based protein and one billion CFUs (colony forming units) of probiotics with zero added sugar, these bars are sure to keep you full and focused on the day ahead!
— Kelly Springer, MS, RD, CDN
Oikos Greek Yogurt
"You can find Greek yogurt, such as the nationally-available brand, Oikos, at just about any convenience store, as well as other locations (like coffee shops and airports). One container of plain Greek yogurt supplies 15 grams of protein. Plain is the best choice since it has no added sugar, but if that's not available, a flavored version can better tame hunger than less healthful snacks you might find in this situation. To make yogurt even more delicious and satisfying, mix in a few grapes or berries and top with some nuts or seeds. Both contain fiber, which helps fill you up, as well as other plant-based nutrients."
— Samantha Cassetty, MS, RD, nutrition and weight loss expert
Siggi's 4% Yogurt
"Siggi's 4% Yogurt has 12 grams of protein and a little dose of fat to keep me satisfied between meals! I love pairing with some fruit or Trader Joe's seed mix."
— Shawn Post, MS, RDN
KIND Mini Bars
"I love KIND Minis and keep them in my purse and workout bag. They pack some seriously indulgent flavor, like Salted Caramel & Dark Chocolate Nut, into 100 calories and only have between 3 to 6 grams of sugar per bar. They make a great snack for my kids at pick-up or for me during hectic days."
— Frances Largeman Roth, RDN
Rhythm Superfoods Beet Chips
"I love dehydrated veggies, like Rhythm Superfoods beet chips. These are the perfect vehicle for lean protein dips, like a quick Greek yogurt dip or hummus. Plus, it is a more exciting way to sneak in an extra serving of veggies while feeling like you are crunching into regular chips."
— Amanda Baker Lemein, MS, RD, LDN
Almond Breeze Chocolate Almondmilk
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"If you love chocolate milk, you'll want to add single-serving Almond Breeze Chocolate Almondmilk to your grocery list. While there are several non-dairy milk options out there, almond milk is a healthy alternative with an excellent source of calcium, vitamin D, and Vitamin E. Kids and adults LOVE these, and they're super easy to bring with you wherever you go! Almond Breeze Chocolate Almondmilk comes unsweetened as well. I also love that it's so versatile—and it comes in shelf-stable containers that can be stored in your pantry unopened for up to a year… so it's easy to throw together this smoothie anytime!"
— Bonnie Taub-Dix, RDN, creator of BetterThanDieting.com and author of Read It Before You Eat It
