The Power of Healthy Snacking

August 27, 2026

Ask the Dietitian
Paige Yoder is a Consultant Registered Dietitian at Kendal at Oberlin

Q. We don’t often think of “snacking” as being healthy. Please explain.
A. Snacking – healthy snacking that is – benefits our bodies in several ways. It helps keep energy levels steady, prevents overeating at meals, maintains healthy blood sugar levels and muscle mass, and improves our protein, calcium and fiber intakes. And snacking is a boost for older adults who may find it challenging to consume the recommended daily calories from three meals.

Q. So what is a healthy snack?
A. First, let’s talk about the snack “formula.” When possible, you want to find a snack that combines at least two food groups – such as protein and fruit, vegetables and protein, healthy fat and fruit. And you’re looking for snacks that give you protein (cottage cheese, hard-boiled egg, tuna packet), fiber (apple, pear, air popped popcorn), hydration (melon, celery, cucumber, smoothies) and healthy fats (avocado, nuts, seeds, olive oil based hummus).
Examples of healthy snack combinations include apple and peanut butter, Greek yogurt and berries, cheese and whole grain crackers, hummus and carrots, almonds and grapes.
When shopping for healthy snacks look for unsalted mixed nuts, roasted chickpeas, crispy edamame, cottage cheese, Greek yogurt, hummus cups and of course fruits and vegetables.

Q. Many of us need a pick-me-up while driving. What are some healthy snack options on the road?
A. I’m glad to see many service stations are expanding their food options, so look for string cheese, hummus, yogurt, applesauce (no added sugar) and other options often found in the refrigerated section. And make sure you keep some non-perishable snacks handy in your car, such as peanut butter filled pretzels.

Q. And just for the record – what are examples of unhealthy snacks?
A. Snacks that are mostly refined carbohydrates or added sugars, like chips, cookies, candies, pastries, ice cream, sugary granola bars. They also are more likely to digest quickly and leave you feeling hungry instead of satisfied.

Q. Healthy snacking was the topic at your “Lunch & Learn” session last month at Kendal. What did residents have to say?
A. I selected the snack topic because a resident requested it. Several residents make chia pudding – you can find recipes online. It’s basically a tapioca consistency made from chia seeds and milk or milk alternative, flavored with maple syrup, fruit or other flavors. It’s a good breakfast food and snack.
Another resident says she freezes grapes, a refreshing snack especially in the summer, kind of like a popsicle. And I shared with them one of my favorite recipes for Energy Balls (printed below). My mom used to make this for me when I was in high school and now I make it all the time and keep in the refrigerator.

Bottom line: look for snacks that include protein and fiber, are easy to prepare and keep you energized.