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Snacks! You love them, we love them, our kids love them. It’s one of our favorite things to think and talk about. But with sooooo many choices out there, it can be tough to know what makes a healthy snack that will boost your energy and get you some good nutrition. And, it has to be delicious, of course! Forget the vending machine: No matter what you’re craving, here are some of our favorite DIY snacks to help keep you going between breakfast and lunch, to squash the 3 p.m. slump, or simply to satisfy whenever you need it. 
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What makes a great snack?

Nutrition: Ideally a snack will have some protein, fiber and fat. Don’t worry too much about specific numbers (it’s snack time, not your taxes!), just remember to include the two Ps: Protein and produce.

Taste: As we said, it has to be delicious. If you’re not excited to eat your snack, you’re doing it wrong. ☺


• 1 dill pickle wrapped with 1 piece of sliced organic turkey. (Super hungry? Have 2. Bonus points if the pickle is fermented, which makes it good for your gut; look in the refrigerated section of the supermarket for these. We love Bubbies)

• Seaweed snacks topped with 1/4 cup hummus or 1/4 avocado (we love Sea Snax because they’re made with olive oil)

• 2 pieces smoked salmon with ½ sliced cucumber, 2 Tbsp. Kite Hill dairy-free chive cream cheese

• Few slices of coconut jerky (we love Cocoburg)

• 6 jicama or celery sticks wrapped in 2 to 3 slices of ham or turkey, dipped in whole-grain mustard

• 3 celery sticks spread with 3 Tbsp. hummus and 3 chopped olives.



• 4 cups air-popped popcorn drizzled with 1 tsp. sesame oil and sprinkled with sesame seeds (On the go? These store-bought popcorn brands are our faves: Buddha Bowl, Skinny Pop, Quinn)

• 1 sliced bell pepper and/or 1 cup baby carrots dipped in 1/4 cup hummus

• Veggie chips (like Rhythm Superfoods beet chips or Brad's kale chips) with 1/4 cup guacamole, hummus or curried yogurt dip (mix 2 to 3 Tbsp. plain Greek yogurt with ¼ tsp. curry powder)

• 2 Wasa crackers with 1 tbsp. no-sugar-added nut butter and ¼ cup freeze-dried strawberries or raspberries

• 1 rice cake topped with 1 Tbsp. no-sugar-added peanut butter, 2 tsp. toasted unsweetened shredded coconut and a few dried cherries. 


• 1 plain Siggi's or Fage 2% or whole-milk yogurt with 1 Tbsp. cacao nibs and 1 Tbsp. hemp seeds OR ½ cup chopped cucumber, ½ tsp. dried dill, 3 chopped olives and 2 tsp. olive oil

• Quick guacamole (mash 1/3 avocado with juice of a lemon half and a few pinches of sea salt) with endive spears for dipping

• ½ cup cottage cheese with ¼ cup raspberries or blueberries (bonus gut-health points if the cottage cheese is cultured, like Horizon or Good Culture)

• Banana “n’ice” cream: ½ frozen sliced banana, blended in a blender or food processor with 1 Tbsp. no-sugar added nut butter, 1 tsp. vanilla extract, ½ tsp. cinnamon and a pinch of sea salt

• 1/4 cup edamame dip (blend 1 cup shelled edamame, 2 Tbsp. EVOO, 1 Tbsp. lemon juice, 1/4 tsp. sea salt, dash of hot sauce, and 1 clove minced garlic in a blender or food processor; thin with warm water if needed) with veggies for dipping


• Cacao and almond energy bites (blend 1 cup raw almonds, 2 cups pitted Medjool dates, 4 Tbsp. raw cacao powder, 2 ½ Tbsp. no-sugar-added nut butter, 2 Tbsp. coconut oil and a pinch of sea salt in a food processor; roll into balls and store in an airtight container in the freezer)

• Grapefruit brulee (drizzle ½ grapefruit with maple syrup, sprinkle with cinnamon and broil for 5 to 8 minutes) topped with ¼ cup shelled pistachios

• 2 pitted Medjool dates stuffed with 1 to 2 Tbsp. no-sugar-added nut butter or 2 Tbsp. soft goat cheese

• Coconut-cinnamon dip (mix ¼ cup Anita’s coconut yogurt with 1 Tbsp. no-sugar-added nut butter, 1 tsp. each honey and cinnamon and a pinch of sea salt) with 1 small sliced apple for dipping

• Simple green smoothie: Blend 1 cup unsweetened almond milk, 1 cup spinach, ½ frozen banana, 1/2 cup frozen blueberries, 1 Tbsp. chia seeds, and 1 scoop protein powder in a blender until smooth

Any fave snacks or snack tips you want to share? Write to us!


Strategies to Overcome your Picky Eater

Are mealtimes a battlefield? Does your child eat a very small range of foods? Join us April 17th for this intimate, 90-minute parents-only workshop, where dietitian Pegah Jalali will give you strategies for managing your picky eater.

Email sydney@middlebergnutrition for more information.
Get ready for Spring with Middleberg Nutrition's clean eating plans!

Sign up for the week-long ReNew program and we'll send you a one-week meal plan, shopping list, and daily motivational emails. All you have to do is prepare the meals and enjoy! Need more support? A Middleberg RD is available to offer you daily feedback via email. 

We are offering two starting dates. Choose your week below!

Post Spring Break Clean-Up: April 9-15: click here to sign up.

Spring Into Summer: May 7-13: click here to sign up.
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