7 Healthy Snacks You Should Always Have on Hand


When you are hungry and a meal is out of reach at the moment, what happens to you? Your temper runs short, the hunger pangs are getting so strong, your stomach is growling loudly, head hurts so much and what else? You become the devil incarnate. Yikes!

Well, there is a solution to that. You have to keep healthy snacks inside your bag, in your office drawer or the company freezer to prevent the unleashing of those two horns above your head. According to the study published in the National Center for Biotechnology Information titled “Snacking patterns, diet quality, and cardiovascular risk factors in adults.” which is authored by Nicklas TA and et al, there is an observed better in quality of diet when healthy snacks are incorporated instead of not having snacks at all. This means that those who eat snacks during the day, nutritious snacks that is, are healthier because of the added nutrients they consume.

Here are 7 health snacks you should always have on hand in case you feel hungry mid-morning or midday.


Did you know that a medium apple contains 20% of your daily fiber need? It is a very nutritious fruit which can be easily made into a midday or mid-morning snack. An apple is very low on calories and it will keep you full for a few hours before you need to eat your next full meal. It will also normalize your blood sugar levels which mean that hunger pangs will not be felt.

Mixed Nuts

Don’t just rely on trail mix packages since most of these packets contains chocolate chips or added sugars. This is a not a good snack to munch on. When choosing a mixed nuts snack packet, you should go for the roasted nuts will less to no salt option. You should also stay away from sugared nuts because this is not healthy at all. Mixed nuts are filled with protein and fiber which the body needs to repair muscles and maintain satiety.

Granola Bars

Beware of buying candied granola bars. The only alternative to this is the whole grain type and nothing else. You must be thinking about the caramel-covered granola pack. No – that’s not it. Think about rolled oats, almonds, walnuts, cashews, dates, prunes, raisins, and no sugar components only. One bar must not go beyond 200 calories.

Whole Wheat Pretzels

Generally, pretzels are not healthy snacks. But recently, some health food companies have created whole wheat pretzels that may be good for the body. It can provide lots of energy especially when you are at work and under pressure. Whole wheat pretzels are also rich in fiber. It will keep you full for a longer period of time. These pretzels are best paired with hummus.

Frozen Smoothie

This will take a bit of time to make, about 15 minutes to blend everything and prepare the ingredients but you know what, it is all worth it. Actually, you can set up your Sunday morning to make these smoothies and freeze it. When you need to eat it, the frozen smoothie made of pure fruits and veggies will be ready. Instead of grabbing coke, you grab this.

Greek Yogurt

It has been written over and over again of how nutritious Greek yogurt is and we all know about it. Probiotics is the key – live microorganisms that are healthy. It kills the bad bacteria in our tummies and regulates the function of the digestive system. Not only that, you will also benefit from its calcium, phosphorous, and magnesium content. Your bones and muscles will surely love that.

Almond Butter

One of the most nutritious nut butter spreads over concocted is the almond butter. It has everything your hungry body needs – protein and fiber. There are almond butter packets available in the market and if you feel dizzy due to hunger and it’s only 3PM, just open a packet and eat it. Almond butter is best to put on top of apple slices too. Have you tried it?