NDSU Extension - Benson County


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Plan for a Healthy Snack

Plan for a Healthy Snack

Snacking is a healthy part of any diet.  The key is picking snacks that are nutritious and help to keep our body healthy and feeling full.  Here are just a few ways you can make healthy snack choices.

  • Create your own trail mix.  If you make your own trail mix, it is likely to be more nutritious, and have ingredients that you enjoy.  Some ideas of items to include in a snack mix are nuts, sunflower seeds, raisins, popcorn, or pretzels.
  • Eat a rainbow of vegetables.  Cut vegetables into snack sized pieces.  If you feel like you do not have the time for this, some vegetables are already bite sized when you buy them.  Baby carrots, snap peas, and radishes are ready to eat with minimal preparation.
  • Prepare snacks ahead of time.  If you have your snacks in baggies in the refrigerator or on the counter ready to grab, both you and your family will be more likely to eat the foods that are good for them.  Putting orange wedges or grapes in snack sized bags is the perfect grab and go snack.
  • Make it a My Plate snack.  Include ingredients from multiple food groups to ensure you get all of the food needed to keep your body healthy each day.  Examples include berries and yogurt (fruit and dairy group), or apples with peanut butter (fruit and protein). 

When you take the time to plan your snack, chances are, it will be much healthier.  It will also make for a stress free day when snacks are already prepped and ready to go.

Here is a recipe for trail mix bars.  They include ingredients from the grain, fruit, and protein groups.  Enjoy!

Trail Mix Bars


  • 3 cups crispy rice cereal
  • 3 cups toasted oat cereal
  • 1 1/2 cups raisins
  • 1/2 cup sunflower seeds
  • 1 cup honey
  • 3/4 cup sugar
  • 1 jar chunky peanut butter (16 ounces)
  • 1 teaspoon vanilla



Combine dry ingredients in bowl.  Then, combine the honey and sugar in a pan and bring to a boil.  Add the peanut butter and vanilla, stir until peanut butter melts.  Pour mixture over cereal and mix well.  Press into a 13x9" pan and cool.


Makes 28 bars.  225 calories per serving, 11 grams of fat, 133 mg of sodium, 30 carbohydrates, 6 grams protein, and 2 grams  fiber. 



  • USDA My Plate, My Wins: Hacking your Snack, March 2017
  • University of Wisconsin Extension. Adams County


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