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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    4DOGMOM1 2/16/2019
    yummy Report
    ARIELH5 2/11/2019
    They all sound good. Thanks Report
    BABY_GIRL69 11/15/2018
    Yum Report
    EMGERBER 10/23/2018
    All great tips that I use often! Report
    SHOAPIE 9/30/2018
    Great ideas Report
    KITTYHAWK1949 9/28/2018
    thanks Report
    MARYGOLD5 9/15/2018
    Some good ideas. Thanks. Report
    SISTERPRETTY 8/30/2018
    AWESOME...thanks.... Report
    SPINECCO 8/24/2018
    Thanks for sharing. Report
    TOMATOCAFEGAL 8/22/2018
    All great suggestions Report
    ALEXTHEHUN 7/28/2018
    Tasty suggestions Report
    AJB121299 7/19/2018
    nice Report
    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
    Thank You for the suggestions............ Report
    Delicious ideas Report
    Great ideas! Report
    Thanks for this article and new snacking ideas with peppers, low-fat cottage cheese etc. Report
    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
    I love bell peppers so excited to try as a snack with cottage cheese. Report
    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
    Snack ideas are great. Report
    I love all of these snack ideas! Report
    Cottage cheese blended with frozen berries. Tastes like frozen yogurt! Report
    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
    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
    Thanks. Report
    Im excited to try I love peppers..my friend fills with chicken salad
    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