25 Great & Healthy Snacks for Everyone

Have you ever heard the saying “You are what you eat!”? To be honest, I didn’t pay much attention to what I was eating when I was younger, that is until I started having constant pain from inflammatory conditions like osteoarthritis and fibromyalgia in my late 30s. So as I have spent the better part of the past decade looking for ways to reduce my pain from inflammation, my search always comes back to the food I was eating. So from the suggestions and recommendations of dieticians and functional doctors who helped me in the past, I created this list of “25 Great & Healthy Snacks for Everyone”. And yes, everyone including my children and husband.

Do you have any symptoms of poor health?

Have you ever had one or more of these conditions: acne, greasy hair, rashes on your skin, chronic bad breath, or lack of energy? How about bloating or irritable bowels resulting in constipation or diarrhea? While it is embarrassing to admit, I have had many of these symptoms. While I didn’t realize it at the time, these symptoms were my body telling me there was something wrong.

What is one possible reason for poor health?

Diet. More specifically, the American “convenience diet”. I am talking about the convenience of fast food, pizza delivered to your door, prepackaged meals that you simply heat in the microwave for a couple of minutes, and “Voilà!” dinner is ready! I have been there, and I have done it. After a long day, the prospect of making dinner for a family of six can be daunting…so much easier to order pizza and not have to worry about cooking.

However, as I mentioned in the opening paragraph, I suffer from fibromyalgia and osteoarthritis. While these conditions are mostly hereditary, I have found through the years that what I eat can either amplify the inflammation pain or help relieve the inflammation pain of these diseases. The “convenience diet” definitely amplifies my inflammation pain.

So after years of my own research, trial and error, and numerous meetings with functional doctors and nutritionists, I am now following a lectin-free, dairy-free, gluten-free, and low-sugar diet. My kids and my begrudging husband are also following this diet. Honestly, it takes some getting used to and is not nearly as easy as ordering pizza for dinner, but my health has improved, I lost some weight, and most importantly, my inflammatory pain is mostly held in check.

I created my list of “25 Great & Healthy Snacks for Everyone” because these snacks have helped me with my health. If you have health issues like autoimmune disease, diabetes, food sensitivities, or other similar health issues, I suggest trying the following snacks instead of any “convenience” snacks. Of course, please consult your doctor or dietician before starting any new diet.

Common Fruit

I divided my list of the 25 Great & Healthy Snacks for Everyone into 4 sections: Common Fruits, Exotic Fruits, Vegetables, and Others. I started with the list of common fruits because they are easy to find and are usually everyone’s favorites due to their natural sweetness. Let’s begin…

1. Berries

More specifically I am talking about blueberries, raspberries, strawberries, blackberries, tart cherries, and cranberries.

What are their benefits?

They are rich in antioxidants, full of vitamins and minerals, high in fiber, help fight inflammation, and are good for your skin. They may even help protect you from cancer and more.

How to eat them?

Fresh berries can be used for snacks. Frozen berries can be ground up and used in smoothies. They can be boiled to make juice and compote with no added sugar! And for a bit of indulgence, they are great to use in baking deserts.

2. Green Apples

“An apple a day keeps the doctor away!”

Why green apples?

Green apple varieties tend to have about 10% fewer calories and carbohydrates (i.e. sugar) than red apple varieties. Green apples are rich in fiber, antioxidants, minerals, and vitamins A, C, and K.

They are great for hair and skin, can eliminate dark circles under your eyes, and can help reduce dandruff. Green apples are good for mental health, helping you to lose weight, and providing nutrients for strong and healthy bones.

What is the best way to eat them?

Simple! Just take a bite! My kids like their apples sliced when they take them as a snack to school. I also cut the apples in slices for my small children mostly so that I don’t find apple cores in all corners of the house!

 

3. Peaches

Why are peaches good for your health?

They are rich in vitamins, antioxidants, and fiber. Peaches are high in potassium. They can also lower inflammation, improve cardiovascular health, promote skin health, and prevent bone disorders among others.

How to eat them?

Eating them raw, skin and all is the best. However, if your kids are picky like mine, feel free to peel and slice them. Great for blending into your smoothie or yogurt.

My husband taught me a simple way to prepare a dessert: just peel, slice, and mix with cinnamon and nutmeg. Kids love it!

Adding some diced peaches to vanilla ice cream is another lovely indulgence!

4. Avocados

Avocados are some of my favorite fruits.

Are they beneficial to my health?

Yes. Avocados are rich in vitamins and minerals. They are great for your heart and vision. Avocados may help prevent osteoporosis and cancer, they can reduce depression risk, their fiber improves digestion, and they may relieve osteoarthritis pain. In addition, they are also antimicrobial.

Where to use avocados in my diet?

Fresh avocados can be sliced and eaten as a snack or added to salads. Using a blender, mix them with yogurt or ice cream to make smoothies. Use them to make guacamole or other dips (check my recipe) for chips and crackers. You can also mix mashed avocado with your pasta or spread it on your toast. There are many, many options for incorporating avocados into your diet.

5. Citrus Fruits

More specifically, I am talking about oranges, mandarins, and grapefruit.

What are their benefits?

Citrus fruits are known for boosting your immune system and are therefore helpful in fighting the common cold and flu. Citrus can also help to improve digestion, works as a liver cleanser, promotes healthy skin, can help prevent kidney stones, and helps to control blood pressure.

What is the best way to eat them as a snack?

While technically you can eat the orange peel which has many great vitamins and minerals, it is probably best to peel it off as it is quite bitter and just eat the fruit part inside. Your kids will thank you for this!

6. Kiwi

How is kiwi beneficial?

Kiwi is beneficial in that it helps to protect the cardiovascular system, provides digestive enzymes, supports pregnancy, supports collagen production, acts as a prebiotic, and helps to reduce old age muscular eye-related disorders.

Best way to eat as a snack?

Raw is best. My kids like to cut off the top and then use a spoon to dig out the fruit from the peel.

7. Apricots

How are they beneficial?

Apricots can help to prevent osteoporosis, help relieve asthma, help maintain a healthy balance of electrolytes in the body, and are good for your skin. They may improve gut health and are a great remedy for constipation. The anti-inflammatory substance produced by steaming apricots can even reduce fevers.

What is the best way to eat apricots for snacks?

Raw or dried apricots are best. Both are simple and easy to prepare. Steamed apricots are also a great snack.

8. Nectarines

Why nectarines?

Nectarines have been shown to boost your immune system, they are good for your eyesight, they help to regulate your heart rate, they are good for your skin, and they help to prevent bone disease.

How to eat them?

Like peaches, eating nectarines raw, skin and all is the best. However, if your kids are picky like mine, feel free to peel and slice them. Great for blending into your smoothie or yogurt.

Try adding some diced nectarines to vanilla ice cream. Yummy!

9. Crispy Pears

Crispy pears are just that, they are young and crispy, not the older, softer, sometimes mushy pears.

What are there benefits?

Crispy pears can help to speed up the wound healing process, they can improve blood circulation, and help to treat eczema and dermatitis. Crispy pears also help to improve your digestive and intestinal health.

What is the best way to eat them?

Just like an apple. Wash and take a bite. I prefer to slice them for my kids which are easy to pack for school snacks and easy to hold for little handles.

10. Plums

How are they beneficial?

The vitamins and minerals within plums are beneficial during pregnancy, help to keep straight teeth and bones, and can reduce the risk of cancer. Plums are also effective in treating digestive disorders, improving sleep, and improving concentration.

What is the best way to eat plums as a snack?

Just take a bite as you would a peach or nectarine! Watch out for the pit and have a napkin nearby as they can be quite juicy!

Exotic Fruit

The second section of my list of the 25 Great & Healthy Snacks for Everyone is Exotic Fruit. They are only exotic in the fact that they are not usually found in the common grocery store. If you happen to find some of all of the following fruit, don’t be afraid to take one home to try! You might find your new favorite fruit!

11. Green Papayas

Why green papaya?

Green papayas have half the amount of sugar and still manage to have 80% of the energy of raw, ripe papayas.

What are their health benefits?

Papayas have been shown to improve your heart health, have anti-cancer properties, help to regulate your digestive system, and help to protect your liver. Papayas also prevent skin and hair damage and boost your immune system.

Best ways to eat them?

You can cut them and eat them fresh. I like to dice them and add them to my yogurt and ice cream. They can also be ground up to freeze into popsicles for a healthy treat for kids.

12. Pomegranates

How are they helpful to my health?

Yes. Fresh pomegranates can boost the immune system, aid pregnancy, improve bone quality, and help with stomach disorders.

Pomegranates have been known for their anti-aging effect, to help reduce acne, help with hair loss, and much more.

How to eat them?

For a snack, peel and eat them fresh. Can also be added to a salad or blended into a smoothie. Pomegranate juice is also ok but look out for added sugar!

13. Dragon Fruit

How is dragon fruit beneficial to your health?

Dragon fruit is a great anti-oxidant and can help to reduce the signs of aging. Dragon fruit can help soothe nerves, helps to keep kidneys clean, builds strong bones, and has antibacterial and antifungal properties.

How to eat them?

Cut the dragon fruit in half and then use a spoon to scoop out the white flesh part with black seeds. Then eat as is, with the seeds.

My kids are a bit picky so they won’t eat the dragon fruit because of the seeds. So I cube it and put it in the freezer until the next time I make smoothies. My kids have no trouble eating dragon fruit when it is blended into a smoothie.

14. Star Fruit

Also known as carambola.

How are they beneficial to your health?

Star fruit are a great source of vitamins and antioxidants. They are helpful in reducing inflammation, purifying your blood, and regulating thyroid glands and hormones. Star Fruit is also good for relieving nausea and treating that pesky cough.

What is the best way to eat them as a snack?

Cut off the ends and then slice them into star shapes. Then eat and enjoy!

15. Guava

There are several types of guava. The most common type is the apple guava which is what I will discuss.

What are guava’s benefits?

Guava can help boost one’s immune system, relieve stress, and stimulate brain function. They can also help to improve digestion, fight infections, and can also help to relieve painful symptoms of menstruation.

How to eat them?

Guava can be eaten raw, similar to an apple. You can eat it with the rind or peel off the rind and slice the fruit inside.

16. Persimmon

Why eat persimmon?

Persimmon works as a detoxifier, reduces stress, improves the production of red blood cells, and helps to keep your liver healthy. Persimmon is a natural energizer and also helps to prevent colds and flu.

Best way to eat as a snack?

The peel is edible, so you can bite into it like an apple. Or, if you prefer not to eat the peel, you can cut the persimmon in half and use a spoon to scoop out the fruit.

Vegetables

The second section of my list of 25 Great & Healthy Snacks for Everyone is for vegetables. Vegetables are everyone’s favorite, right? No, you say? I get it, vegetables can be a hard sell for snack time as they are usually not as sweet and delicious as fruit. For me, it is sometimes easier to get my kids to clean their room than it is to eat vegetables. Try your best though because vegetables contain many important vitamins, minerals, and nutrients.

17. Celery

What benefits does celery provide to your body?

Celery provides many health benefits and nutrients. It is rich in fiber, vitamins, and minerals. Celery can help to lower blood pressure and reduce stress hormones. It is great for fighting inflammation from arthritis and osteoporosis. Because of its high amount of fiber, celery is good for improving digestion, treating constipation or diarrhea, and helping with weight loss.

What is the best way to eat celery?

For a snack, just take a bite of a raw celery stick. You can also slice it into small pieces to add to salad or soup. You can also throw a slice into the blender or juicer as the main ingredient of a veggie juice blend.

Kids don’t want to eat celery? My husband taught me about “Ants on a Log” which he said his mom made when he was a child. So if your kids don’t have a peanut allergy, give it a try!

18. Carrots

Why carrots?

Carrots are a super easy snack to take with you. The vitamins and minerals within carrots are good for your vision, improving heart health, and cleansing your body. Crunchy carrots help to maintain strong teeth and gums.

How to eat them?

My kids like the fresh, crunchy baby carrots to take to school for snack time. My little kids like carrots with veggie dip (watch for added sugars and other additives in the dip’s ingredients)!

Other options: Chop and add to salad. Put in a blender or juicer for fresh veggie juice. Cooked carrots are a little sweeter so your kids might also like them.

19. Beets

Here I am discussing red beets in particular.

How are red beets beneficial to my health?

Red beets are loaded with vitamins and minerals beneficial to your health. They can help to keep blood pressure under control, improve digestive health, and reduce inflammation. They also help to maintain brain health and improve athletic performance.

What is the best way to eat them as a snack?

I prefer beet chips. You can find them premade in the store or you can make your own. Here is a recipe if you feel like making your own.

While not necessarily your traditional snack, fermented beets with their probiotics are great for your gut health. Eat them plain or with your salad or as a side dish to your meal.

20. Cruciferous Vegetables

Broccoli, cauliflower, and romanesco are considered cruciferous vegetables.

How are they beneficial to my health?

All cruciferous vegetables are packed full of vitamins and minerals that can help your body in many ways.

Broccoli is great for improving liver health, supporting cells and tissue, supporting memory and overall brain health, reducing the harmful effects of sugar, and treating anemia. Broccoli has anti-inflammatory properties and can have a positive effect on the nervous system. The best part? Broccoli can also help you look younger!

Cauliflower is helpful in detoxifying bodily systems, boosting metabolism, balancing hormones, protecting from ultraviolet radiation, and fighting against respiratory disease. In addition, it is also very beneficial during pregnancy.

Romanesco is good for the eyes, fighting infections, improving circulation and heart health, boosting digestive health, and reducing cancer risk.

What is the best way to eat them?

Steamed is best as the vitamins and minerals are more easily digestible and absorbed into your body. But for a quick snack, just eat raw. My kids like raw broccoli and cauliflower with veggie dip. They also find the pink and orange colored cauliflower fun and exciting!

Other Snack Foods

The third section of my list of 25 Great & Healthy Snacks for Everyone is for snacks that are neither fruits nor vegetables but are more protein. Please be careful if you or your kids have any allergies as some of the items I mention in this section tend to be known allergens.

21. Hard Boiled Egg

Why are hard-boiled eggs good for you?

Eggs are loaded with many vitamins and nutrients. I highly recommend pasture-raised eggs as they contain twice as much omega-3, three times as much vitamin D, and much more vitamin E, beta-carotene, and other nutrients compared to your standard eggs.

Boiled eggs are safe to eat and they are easy to pack for lunch or a snack away from home. They are good for those who have gastritis and acid reflux. The vitamin D in eggs helps to maintain strong bones. Other notable nutrients in eggs are zinc which boosts the immune system, vitamin K which helps stop bleeding after a cut, and vitamin A to maintain good vision.

What is the best way to eat them?

Hard-boiled of course! Peel off the shell, cut it in half, add some salt, pepper, and maybe paprika, and enjoy.

Other places to include hard-boiled eggs in your diet include salads and soups, especially chicken noodle soup if you are not feeling well.

22. Coconut

While there are many ways to enjoy coconut, like coconut water, coconut milk, coconut ice cream, etc., I am focused on the dry coconut pulp in this post.

Why dry coconut?

Dry coconut pulp is a good source of fiber, is great for the digestive system, can enhance brain function, and helps to prevent infertility in men.

Best way to eat as a snack?

I like coconut chips. They are the ultimate guilt-free snack to satisfy the salty, sweet, crunchy cravings of potato chips without starchy carbs overload.

23. Hummus (made from chickpeas)

What are the benefits of eating hummus?

Hummus can keep your digestive tract regular, help your bones and muscles grow stronger, improve skin and blood health, help you to lose weight, and can help to lower cholesterol. It is also a good alternative if you have gluten allergies or intolerance.

Best ways to include hummus in your diet?

Hummus is a great alternative to veggie or cracker dips which oftentimes include lots of unhealthy sugar and additives. Hummus can also be used on bread and in sandwiches. It can also be on top of hard-boiled eggs.

24. Goat Cheese

I and half my children have allergies and intolerance to dairy. However, we switched over to goat milk and cheese years ago and no one in my family seems to have any allergic problems. Now, I prefer to eat goat or sheep cheese over regular dairy cheese. Goat and sheep cheese comes in a wide variety of flavors and textures.

Why goat cheese?

Goat cheese (and milk) is digested differently than cow cheese (and milk) and is, therefore, a hypoallergenic alternative. Goat cheese has less saturated fat and cholesterol, has less sodium, is easier to digest, also supports bone health, helps reduce acne, and is a natural probiotic.

What is the recommended way to eat goat cheese?

Goat cheese can be eaten just like any regular cheese. Slice and eat it plain, add it to crackers or a sandwich, melt it on macaroni or pasta, etc.

25. Nuts

Nuts, like fruits and vegetables, have a lot of benefits and are great snacks between meals. However, not all nuts are equal. Some are better than others regarding vitamins, nutrients, and health benefits.

Caution! Many people have allergies to tree nuts, sometimes severe. Many schools prohibit nuts as snacks due to this. But if no one in your family has nut allergies, by all means, enjoy!

What to know which is my favorite? Pine nuts, hazelnuts, pecan nuts, pistachios.

Brazil nuts are an excellent source of selenium, antioxidants, and minerals. They can reduce the risk of heart disease.

Macadamia nuts can help to lower cholesterol levels, cleanse the colon, improve anemia, and provide relief for morning sickness.

Pine nuts are a great source of manganese for bone development and maintenance and niacin for a boost of energy.

Hazelnuts have been shown to relieve the inflammation of rheumatoid arthritis, potentially reduce the possibility of Alzheimer’s disease, and may even help to protect against cancer.

Pecans are an excellent source of vitamin E and minerals. They help to protect the body from infections and are a rich source of energy for your daily activities.

Pistachios contain the highest level of vitamin B6 of all the nuts, they can help you to lose weight, and they help to relieve inflammation from rheumatoid arthritis.

Walnuts are packed with omega-3 fatty acids. They can help reduce stress, boost heart health, and reduce the risk of breast cancer.

What to know which is my favorite? Of the nuts listed above, pine nuts, hazelnuts, pecans, and pistachios are my and my kids’ favorites.

Conclusion

That is it! That is my list of “25 Great & Healthy Snacks for Everyone”. I hope you give some of them, if not all of them, a try. They have helped me in my quest to improve my health. I am sure they can do the same for you.

I will be adding some recipes to my Best Mom Best Life home page in the near future. Please come back and check them out!

Remember, eat healthy to be healthy!