By Nicole Zaybak Drepaniotis, MS, RD, CDN

We should all be aware of mindless munching! Snacks should be calorie controlled, nutrient dense, appetizing, and filling. When preparing your snacks for home, work, or on-the-go, try to pick the healthier option that will keep you fuller longer. If the focus is on fiber and protein with minimal sugar and processed ingredients, you will get more nutrition with fewer calories.

Due to convenience, most foods that are quick and fast come in boxes, bags, and vending machines and this convenience can lead to over consumption. So when it comes to “convenient” healthy snacks that are portable and portion controlled think ahead and plan.

Grab smaller portioned Tupperware or snack size Ziplocs, and make your own portable, convenient snacks that compliment your meal plan and help you stay satiated in between meals when needed.

If you want your body to thank you, try some of these sensible snacks:


  • Celery sticks with 2 teaspoons peanut butter or 2 Tbsp. PB2 Powder
  • Baby carrots with 2 Tbsp. Bolthouse dressing
  • 1 low-fat spreadable cheese wedge with 3 whole grain crackers
  • 4 melba toast with sliced tomato and 1 slice melted part-skim mozzarella cheese
  • Raw vegetables with 2 Tbsp. hummus
  • ½ cup edamame


  • 1 oz. cocoa roasted almonds
  • Green apple with 2 tsp. peanut butter or 2 Tbsp. PB 2 Powder
  • Pear with 1 low-fat spreadable cheese wedge


  • 1 part-skim string cheese
  • ½ cup rinsed, low sodium chick peas with 1 Tbsp. parmesan cheese
  • ½ cup low-fat whipped cottage cheese with dill and diced cucumber
  • 1 cup watermelon cubes with 1 ounce feta cheese


  •  6 oz. fat-free, plain Greek yogurt with ¼ cup of berries
  • ½ cup low-fat cottage cheese with ¼ cup diced peaches canned in juice or light syrup


Nicole Zaybak Drepaniotis is a Registered Dietitian Nutritionist who has been practicing in the clinical and outpatient settings for the past 15 years, specializing in Bariatrics and Weight Management.