Decoding Your Choices: What are some healthy snacks to buy?

October 3, 2025 •

4 min read

According to the American Heart Association, pairing a protein with a carbohydrate helps you stay satisfied longer, reducing the urge to overeat. For those moments between meals, knowing what are some healthy snacks to buy is crucial for maintaining energy and supporting your dietary goals.

Quick Summary

This guide provides a comprehensive overview of healthy snack options available at the grocery store. It covers nutritious fresh foods, smart pantry choices, and tips for selecting the best packaged snacks by reading labels correctly.

Key Points

Combine Macros: Pair protein with carbohydrates or healthy fats in snacks for longer-lasting fullness and energy.
Choose Minimally Processed Options: Prioritize whole foods like fruits, vegetables, nuts, and yogurt over heavily processed packaged goods.
Read Nutrition Labels: Always check for added sugars and sodium content in packaged snacks, aiming for lower amounts.
Mindful Portioning: Be aware of serving sizes, especially for calorie-dense items like nuts and dried fruit, to avoid overeating.
Shop the Perimeter First: Focus on the fresh produce, dairy, and meat sections of the grocery store before venturing into the interior aisles for packaged goods.
Pack Smart for On-the-Go: Keep shelf-stable options like nuts, dried fruit, and low-sugar bars with you to avoid resorting to less healthy convenience store fare.

Snacking can be a powerful tool for sustaining energy levels and controlling cravings, but the right choices are key. With aisles full of processed options, it's easy to get sidetracked. This guide will help you navigate the store, focusing on whole foods and smarter packaged alternatives, so you always know what are some healthy snacks to buy.

Smart Snacking: The Core Principles

Before you fill your cart, it’s helpful to know what makes a snack truly healthy. The best options are minimally processed and offer a balance of macronutrients—fiber, protein, and healthy fats. This combination helps to stabilize blood sugar, boost satiety, and provide lasting energy, far more effectively than snacks high in refined sugars and empty calories. When shopping, remember to:

Prioritize Whole Foods: Start with fresh produce, nuts, and dairy from the perimeter of the store.
Read Labels Intently: Check the ingredients list and nutrition facts, especially for added sugars and sodium.
Practice Portion Control: Even healthy snacks should be consumed in moderation, so consider buying single-serving sizes or portioning bulk items at home.

Fresh and Filling Snacks

Opting for fresh snacks is often the best route, as they contain fewer additives and are nutrient-dense. These choices are easy to grab and pack for a busy day.

Fruits: A piece of whole fruit like an apple, banana, or pear is a perfect on-the-go snack, providing fiber and natural sweetness. Berries, grapes, and citrus fruits are also excellent choices.
Vegetables and Hummus: Pair pre-cut carrots, celery, or cucumber with a single-serving hummus cup for a savory and satisfying crunch. Hummus is rich in plant-based protein and fiber from chickpeas.
Greek Yogurt: High in protein and calcium, plain Greek yogurt is a filling base. Add your own fresh berries or a sprinkle of nuts for extra nutrients and flavor without excess sugar.
Hard-Boiled Eggs: Convenient and packed with protein, hard-boiled eggs are an excellent, low-calorie option that will keep you full.
Cottage Cheese: Another protein powerhouse, cottage cheese can be enjoyed with fresh fruit for a creamy, sweet, and filling treat.

Smart Pantry & Packaged Selections

For convenience, many packaged snacks can be healthy if you know what to look for. Always check the labels to avoid hidden sugars and excessive sodium.

Nuts and Seeds: Roasted, unsalted nuts like almonds, pistachios, and walnuts offer a great mix of healthy fats, protein, and fiber. Seeds like pumpkin and sunflower seeds are equally nutritious.
Whole-Grain Crackers: Pair whole-grain crackers with cheese or nut butter for a balanced snack with complex carbs and protein. Look for crackers with "whole grain" listed as the first ingredient.
Roasted Chickpeas or Edamame: These offer a crunchy, savory alternative to chips. They are a great source of plant-based protein and fiber.
Lower-Sugar Granola or Protein Bars: Select bars that are lower in added sugar and contain whole food ingredients. Brands like KIND, RXBAR, or Larabar often focus on whole nuts, seeds, and fruits.
Dried Fruit (Unsweetened): For a sweet fix, opt for dried fruit with no added sugar. Just be mindful of portion sizes as they are calorie-dense.

Comparing Snack Categories

Choosing between different types of snacks depends on your needs. This table compares common healthy options based on their nutritional benefits.


Snack Category	Primary Benefit	Example	Best For	Considerations
Fresh Produce & Dip	Vitamins, minerals, fiber, hydration	Carrots and hummus	Low-calorie, filling snack	Requires refrigeration
Nuts & Seeds	Healthy fats, protein, satiety	Almonds or pumpkin seeds	High-satiety, portable energy	High in calories, requires portion control
Dairy	High protein, calcium	Greek yogurt or string cheese	Muscle building, hunger control	Check for added sugars in flavored varieties
Whole-Grain Crackers	Complex carbs, fiber	Triscuit Thin Crisps	Sustained energy, pairing with other foods	Choose whole-grain, low-sodium varieties
Protein/Granola Bars	Convenience, protein boost	Low-sugar KIND or RXBAR	Quick fuel on the go	Read labels for sugar and protein content

A Sample Healthy Shopping List

To make your next grocery run easier, here is a list of items to look for:

Fresh fruits (apples, berries, bananas, grapes)
Fresh vegetables (carrots, celery, cucumbers, bell peppers)
Hummus (single-serving packs or family size)
Plain Greek yogurt
String cheese or low-fat cottage cheese
Unsalted nuts and seeds (almonds, pistachios, pumpkin seeds)
Whole-grain crackers or brown rice cakes
Roasted chickpeas
Unsweetened dried fruit
Low-sugar, high-fiber granola or protein bars
Hard-boiled eggs
Nut butter (without added sugar or oil)

Conclusion: Making Intentional Choices

By understanding what constitutes a healthy snack and making intentional choices at the grocery store, you can effectively fuel your body and curb cravings with wholesome, nutritious options. The key is to prioritize whole foods, read labels carefully, and focus on balanced macro combinations that provide lasting energy and satisfaction. With a little preparation and knowledge, your snack choices can become a seamless and beneficial part of your overall diet.

For more information on making heart-healthy food choices, you can consult the American Heart Association.

Frequently Asked Questions

When choosing packaged snacks, look for options with minimal ingredients, low added sugar (aim for under 6g per serving), and a good source of fiber and protein. Brands that use whole foods like nuts, seeds, and real fruit are often a good choice.

No, not all granola and protein bars are created equal. Many contain high amounts of added sugar and artificial ingredients, similar to a candy bar. Always check the nutrition facts and ingredient list to ensure you're choosing a balanced, low-sugar option.

To make snacks more filling, combine macronutrients. Pair a source of protein (like Greek yogurt or string cheese) with fiber (like fruit or whole-grain crackers) to increase satiety and stabilize blood sugar.

When buying dried fruit, choose unsweetened varieties to avoid added sugars. Dried fruit is naturally calorie-dense, so it's also important to be mindful of portion sizes to keep your intake balanced.

Beyond calories, focus on the ingredient list, added sugars, fiber, and protein. A simple ingredient list is often best. Look for snacks with at least 3g of fiber and 5-10g of protein to promote fullness.

Excellent shelf-stable options include roasted chickpeas, unsalted nuts and seeds, unsweetened dried fruit, low-sugar granola bars, and jerky with low sodium and preservatives.

Yes, air-popped popcorn can be a healthy snack. It is a source of fiber and low in calories. For the healthiest option, avoid the buttery, heavily salted movie theater varieties and stick to air-popped popcorn seasoned simply with a little olive oil or nutritional yeast.