When your schedule is packed, it’s easy to grab whatever’s closest — but a little prep can help you stay energized and make smarter choices.
The DASH diet (Dietary Approaches to Stop Hypertension) emphasizes nutrient-rich, balanced foods, and that philosophy works perfectly for snack time too.
1. Colorful Veggies with Hummus
Pair crunchy carrots, celery, and bell peppers with smooth hummus for a fiber-packed, vitamin-rich bite that’s satisfyingly savory.
2. Yogurt & Fresh Berries
A serving of low-fat or Greek yogurt topped with strawberries or blueberries gives you protein, calcium, and natural sweetness.
3. Whole-Grain Crackers + Nut Butter
Choose hearty whole-grain crackers and top with almond or peanut butter for a filling mix of healthy fats and fiber.
4. Cinnamon-Dusted Apple Slices
Slice up a crisp apple and sprinkle with cinnamon for a naturally sweet, sugar-free treat.
5. DIY Trail Mix
Combine unsalted nuts, seeds, and a small handful of dried fruit for a portable, customizable snack that keeps sodium and sugar in check.
6. Cottage Cheese with Pineapple
Mix low-fat cottage cheese with pineapple chunks for a refreshing balance of creamy protein and juicy sweetness.
7. Lightly Salted Edamame
Steam edamame for a protein-rich, plant-based snack that’s easy to prep in bulk.
DASH Snacking Tips:
- Stick to unsalted or low-sodium options whenever possible.
- Combine protein, fiber, and healthy fats to stay satisfied longer.
- Prep small portions in advance for grab-and-go convenience.
Even on your busiest days, you can enjoy quick, tasty snacks that support your health and keep you going strong — no stress, no compromise.
