10 Snack Ideas to Help You Reach Your 5 a Day

By , SparkPeople Blogger
If you're having trouble fitting in 5 + servings of fruits and vegetables daily, you need to rethink your idea of them. We tend to eat a fruit cup or a piece of fruit on its own, and vegetables are relegated to side dishes at dinner.

In addition to starting each day with 2-3 servings of fruits and vegetables (I'll share my famous savory oats recipe soon!), I integrate at least two servings into snacks each day. I have no trouble reaching 8 and often more servings of fruits and vegetables daily.

Here are some nontraditional but delicious snacks to get you started.




1 bell pepper, cored, seeded and cut in half
Fill with:

  • 4 oz low-fat cottage cheese + chopped green onion

    (134 cals, 2 g fat, 17 g protein)
  • 2 T hummus + 2 t sliced or slivered almonds
    (160 cals, 10 g fat, 6 g protein)

    1 medium baked sweet potato (about 2" diameter by 5" long)
    Top with:

  • 2 T hummus + 2 T salsa + 1 oz shredded low-fat Cheddar
    (184 calories, 4 g fat, 11 g protein)
  • 1 T sunflower seed butter (my new obsession)
    (201 cals, 8 g fat, 6 g protein)

    1 cucumber, chopped (keep the peel if it's organic)
    Mix with:

  • 1 container plain Greek yogurt + 1 T chopped fresh herbs (try dill or tarragon) + 1 whole-grain tortilla
    (249 cals, 3 g fat, 21 g protein)

  • 2 T salsa + 1/4 avocado, chopped + 1 corn tortilla
    (177 cals, 8 g fat, 5 g protein, 7 g fiber)

    1 cup carrot sticks
    Dip into:

  • 1 container Greek yogurt + 2 T salsa

    (134 cals, 0 g fat, 16 g protein, 4 g fiber)
  • 1 T nut butter + 1 T chopped raisins + 1 T water + sprinkle cinnamon
    (187 cals, 8 g fat, 6 g protein, 5 g fiber)

    1 cup frozen berries or cherries
    Mix with:

  • 1 container yogurt (try chocolate! Don't blend--just stir and eat.)
    (201 cals, 0 g fat, 12 g protein, 3 g fiber)

  • 1 cup soymilk (mix in the blender)
    (191 cals, 4 g fat, 9 g protein, 4 g fiber)

    Have you tried any of these snacks? Will you?

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    Comments

    KAREN_EDMONDS 7/16/2018
    Thanks for some great ideas. Can't wait to try a couple! Report
    FISHGUT3 6/18/2018
    thanks Report
    GEORGE815 6/8/2018
    Thanks Report
    RAZZOOZLE 5/31/2018
    thanks Report
    WESAPHILLIPS 5/29/2018
    Thanks for the ideas! Report
    NASFKAB 5/20/2018
    Very helpful & useful ideas thank you Report
    97MONTY 5/17/2018
    Some great ideas Report
    TOUGHLIKEOX 4/25/2018
    I love veggies! Report
    1965KAREN 3/25/2018
    Lots of new ideas, thanks! Report
    1965KAREN 3/25/2018
    Lots of new ideas, thanks! Report
    1965KAREN 3/25/2018
    Lots of new ideas, thanks! Report
    CHRISTOPHER63 3/25/2018
    Great ideas Report
    PAULA3420 3/16/2018
    Bell peppers and cottage cheese, and cucumber and Greek yogurt are some of my favorite snacks. Great tips for new snacks. Report
    IRONADONIS 3/14/2018
    Thanks. Report
    AMMAVI 2/22/2018
    Some good ideas. I need to increase my servings of vegetables in particular. Report
    4CONNIESHEALTH 2/21/2018
    Great ideas and many more should be added. Report
    DOLPH79 2/21/2018
    All of these are good without dips. No need to add extra calories. Report
    KWRYCHA5 2/20/2018
    At my desk, I have a small bowl that I would fill with candy. Tossed the candy and put in apples and mandarins. Report
    INSIGHT62 2/17/2018
    Yummy ideas. thanks. Report
    LOSER05 2/13/2018
    yum. Report
    PATRICIAANN46 1/27/2018
    Thank You for the suggestions............ Report
    NASFKAB 1/24/2018
    Delicious ideas Report
    LIS193 1/19/2018
    Great ideas! Report
    MSROZZIE 1/18/2018
    Thanks for this article and new snacking ideas with peppers, low-fat cottage cheese etc. Report
    TERRI1458 1/18/2018
    These snack really don't appeal to me. I love to eat peppers and cucumber but by themselves are great. I eat them every week. I also love to roast my veggies. I get enough veggies most of the time but I seem to eat the same ones over and over because those are the ones I love. (carrots, peppers, cucumbers, cherry tomatoes, romaine lettuce, spinach) I just found out that I love cooked greens. I made my own beet greens. My mouth waters just thinking about it! Report
    PAULA3420 1/18/2018
    I love bell peppers so excited to try as a snack with cottage cheese. Report
    GOODMEMORIES 1/18/2018
    Some of them sound delicious but calorie wise they add up to what would have to be a whole meal for me. When your total calories for the day are in the lower numbers, you have to keep a close watch on calories or you will go over your limit. Report
    MIYAMO 1/18/2018
    Snack ideas are great. Report
    SKIMBRO 1/18/2018
    I love all of these snack ideas! Report
    SHELLLEY2 1/17/2018
    Cottage cheese blended with frozen berries. Tastes like frozen yogurt! Report
    ANHELIC 8/27/2017
    Some really great suggestions. I love bell peppers and just bought 4 the other day along with cucumbers and lettuce. Great to make into a nice simple salad. Report
    LUCKYREDHEAD 8/12/2017
    Always on the go, I've tended to skip breakfast my whole life. I know this isn't okay, so I make it as easy as possible by having things prepped. I make frittatas with tons of veggies and have it pre-portioned to grab and go. I also love to have a couple hard-boiled eggs and some sautéed veggies or salad (no lettuce, but a mixture of whatever's fresh that week...I make a big batch and let it sit in a vinaigrette...mmmm.) This way, I'm getting in at least one, sometimes two, servings of veggies at breakfast! Report
    Interesting! Report
    These are all great ideas Report
    RAPUNZEL53
    Thanks. Report
    Im excited to try I love peppers..my friend fills with chicken salad
    Report
    Great veggie tips. Report
    I have just started eating sunflower butter, too. I am allergic to peanuts so there are many recipes I have not been able to use that call for peanut butter. I like your idea of mixing the sunflower butter with the baked sweet potato. Sounds yummy and I'm going to try it. Thanks! Report
    Some of these sound good. Thanks! Report
    SIMPLEJOYS
    These are really good ideas - can't wait to try the bell pepper ones. :) Report
    I love these ideas. I often use bell peppers for lunch. Stuffing them with chicken, tuna, egg or pasta salad.

    I also stuffed the peppers with dip when entertaining guests, adding it to the veggie tray. Report
    Great ideas!!! thanx Report
    KHALIA2
    Yes! Report
    JACKIESUE4
    Mmm these recipes sound lovely, gonna try some tomorrow.......... Report
    TPETRIE
    Colored bell peppers are my favorite. I pack them as a snack when I travel. They are sweet and delicious. Report
    I love suggestions for more hummus... these are very helpful! Thank you! Report
    great ideas. thanks Report
    CYNNANE
    Sounds great excited to try today! :) Report
    A sweet potato with hummus? That is a mixture of flavors I never would have thought to mix. I assume you really meant a sweet potato v.s. a yam? I think I will try that today. Great ideas presented here. Thank you. Report
    LITTLEGIRLSMOM1
    I eat most of my fresh veggies without any dips... I love celery!!!!!!!!! Report
     
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