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

    SHOAPIE 9/19/2019
    Thanks. Report
    AIYANASMAMA 9/19/2019
    Thank you for the info! Report
    MSROZZIE 9/18/2019
    Excellent tips for snacks! Thanks! Report
    FRAN0426 9/15/2019
    Thanks, and there there are a few I would like to try Report
    PATRICIAANN46 8/27/2019
    Thank You for the great ideas. Report
    PLATINUM755 8/18/2019
    Every little bit helps...Thx! Report
    TOMATOCAFEGAL 8/11/2019
    Think I found a couple new ones to try. Thanks Report
    GEORGE815 7/26/2019
    Thanks. Been eating colorful bell peppers. Report
    PWILLOW1 7/12/2019
    I have totally said no to snacks. Report
    USMAWIFE 6/9/2019
    thanks Report
    JIACOLO 5/25/2019
    Some great suggestions! Report
    JAMER123 5/19/2019
    Thank you for sharing Report
    EMGERBER 5/19/2019
    I use produce for snacking and I get it ready head of time and put in bag so it is a fast to get snack. Report
    DRAGONFLY631 5/15/2019
    Thanks for the idead Report
    SDANLSON 5/9/2019
    I do it regularly Report
    REYNAJUST4KIX 5/9/2019
    Great article, thank you. Report
    QUIMUYOG 5/1/2019
    Thanks helpful Report
    PAMBROWN62 5/1/2019
    This is an ongoing struggle for me. I will definitely try several of these ideas. Report
    BGRAEF 4/27/2019
    Thanks, great snack ideas to get in your 5:) Report
    EMGERBER 4/13/2019
    A good resource. Report
    KAYAKPIKE 3/21/2019
    Sounds very good. I'll definitely try some! Report
    NASFKAB 3/14/2019
    Useful Report
    RCLYKE 2/23/2019
    Onderful info Report
    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
    Some good ideas. Thanks. Report
    AWESOME...thanks.... Report
    Thanks for sharing. Report
    All great suggestions Report
    Tasty suggestions Report
    Thanks for some great ideas. Can't wait to try a couple! Report
    thanks Report
    Thanks Report
    thanks Report
    WESAPHILLIPS
    Thanks for the ideas! Report
    NASFKAB
    Very helpful & useful ideas thank you Report
    Some great ideas Report
    I love veggies! Report
    Lots of new ideas, thanks! Report
    Lots of new ideas, thanks! Report
    Lots of new ideas, thanks! Report
    CHRISTOPHER63
    Great ideas Report
    Bell peppers and cottage cheese, and cucumber and Greek yogurt are some of my favorite snacks. Great tips for new snacks. Report
    Thanks. Report
    AMMAVI
    Some good ideas. I need to increase my servings of vegetables in particular. Report