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

    GEORGE815 10/21/2020
    Thanks Report
    OLDSKOOL556 10/17/2020
    Great ideas in this article 👍 Report
    SHOAPIE 10/10/2020
    Yum! Report
    NANHBH 10/9/2020
    Berries and yogurt or cottage cheese are some of my favorite snacks! Report
    JOHNMARTINMILES 10/5/2020
    Great ideas that got better on the third read Report
    JULIJULINN 9/11/2020
    Good ideas Report
    GRANDMABABA 8/24/2020
    I love to add veggies to each meal Report
    NANANANA 8/18/2020
    Rather than dipping cucumber in salsa, I eat salsa as a snack. Who needs anything else? Report
    CD26292703 8/15/2020
    I have no problem snacking on plain fruits. Some plain veggies I love as a quick snack are carrot sticks, cucumber slices, broccoli, bell peppers, shredded cabbage and snow peas. Report
    JOHNMARTINMILES 8/2/2020
    Some seemed OK. Most were things I don't or won't eat! Report
    CATNAP6291 7/11/2020
    thanks Report
    RYDESKS 7/5/2020
    Great ideas - thank-you! Report
    GEORGE815 6/16/2020
    Thanks Report
    PICKIE98 6/1/2020
    Diabetics should not eat any of the carbs you show every day even for snacks, but the others are okay. Report
    JOHNMARTINMILES 5/31/2020
    Not my cup of tea but an interesting read just the same. Report
    TERMITEMOM 5/26/2020
    Excellent ideas. thank you. Report
    JIACOLO 5/13/2020
    Love these suggestions! Report
    PICKIE98 5/5/2020
    salsa, celery, tomatoes, spinach, green beans, apple, heirloom orange, mango. Great produce day! Report
    AQUAGIRL08 4/7/2020
    Nice ideas! Thank you! Report
    WOOFERCOALBOY 2/28/2020
    I had carrots with onions soup mix & Greek yogurt last night. Report
    JOHNMARTINMILES 2/28/2020
    some great ideas. some not my cup of tea but alterable to fit my taste Report
    CATNAP6291 2/22/2020
    good ideas Report
    DEE107 2/19/2020
    thanks Report
    ERIN_POSCH 2/18/2020
    thanks for sharing Report
    LEANJEAN6 2/6/2020
    great info-Thank yu! Report
    PATRICIA-CR 1/20/2020
    Yummy! Report
    FISHGUT3 1/3/2020
    thanks Report
    JOHNMARTINMILES 12/25/2019
    Great points on the second read Report
    SHERYE 12/22/2019
    Wonderful idea's - thank you Report
    ELRIDDICK 12/8/2019
    Thanks for sharing Report
    TOMATOCAFEGAL 12/6/2019
    Great veggies. Good tips for snacks. Report
    WHITEANGEL4 12/4/2019
    good info Report
    Some great ideas Report
    Unless you are allergic, it is not hard to incorporate produce into your dit. Report
    I am a veggie and fruit fan so it should not be hard for me any day. Love the suggestions. Report
    Good info Report
    Thanks. Report
    Not sure I would try them but great ideas. Report
    KHALIA2
    Awesome Ideas! Thanks for sharing! Report
    Great Ideas Report
    Thanks. Report
    Thank you for the info! Report
    Excellent tips for snacks! Thanks! Report
    Thanks, and there there are a few I would like to try Report
    PATRICIAANN46
    Thank You for the great ideas. Report
    Every little bit helps...Thx! Report
    Think I found a couple new ones to try. Thanks Report
    Thanks. Been eating colorful bell peppers. Report
    I have totally said no to snacks. Report