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

    PATRICIA-CR 1/20/2020
    Yummy! Report
    FISHGUT3 1/3/2020
    thanks Report
    JOHNMARTINMILES 12/25/2019
    Great points on the second read Report
    SHERYE 12/22/2019
    Wonderful idea's - thank you Report
    ELRIDDICK 12/8/2019
    Thanks for sharing Report
    TOMATOCAFEGAL 12/6/2019
    Great veggies. Good tips for snacks. Report
    WHITEANGEL4 12/4/2019
    good info Report
    JOHNMARTINMILES 10/23/2019
    Some great ideas Report
    PICKIE98 10/22/2019
    Unless you are allergic, it is not hard to incorporate produce into your dit. Report
    RYCGIRL 10/20/2019
    ty Report
    JIACOLO 10/7/2019
    I am a veggie and fruit fan so it should not be hard for me any day. Love the suggestions. Report
    TOMATOCAFEGAL 10/4/2019
    Good info Report
    SPINECCO 10/2/2019
    Thanks. Report
    FUNNYFACE101002 10/1/2019
    Not sure I would try them but great ideas. Report
    KHALIA2 9/29/2019
    Awesome Ideas! Thanks for sharing! Report
    NIKO27 9/25/2019
    Great Ideas Report
    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
    All great tips that I use often! Report
    Great ideas Report
    Some good ideas. Thanks. Report
    AWESOME...thanks.... Report
    Thanks for sharing. Report
    All great suggestions Report
    Tasty suggestions Report