25 Simple and Nutritious Snacks for Optimal Health

I am discovering that there are many educated, smart, busy professional adults who did not learn the fundamentals of good nutrition and who do not know what to eat to promote better health for themselves and their families. This reminds me of me about twenty years ago. I always shopped at the natural food stores and I thought I was a health nut. As it turns out, like many people I meet, I was clueless.

It is beyond the scope of this article to expose all the reasons why people eat poorly, and it is a vast topic. Some obvious reasons, however, include misinformation by advertisers, busy schedules, and confusion given the controversial nature of nutrition. When experts tell you different things, how can you decide for yourself

I hear it from my clients every week: they do not really know what to eat and snack on. Recently someone with whom I am working told me what she had for dinner that she thought was healthful. I cringed.

In my family, we live on incredibly healthful, delicious, freshly prepared organic and natural foods. My husband lost 25 pounds the first year we lived together. And he never dieted! We just ate well and got plenty of fun exercise.


There are simple meal and snack choices that are so easy to acquire and prepare. The result can be your feeling better, enjoying better health, having more energy, and maybe even losing weight. You may be surprised that I have some frozen items on the list. Having some frozen organic blueberries on hand is a tremendous alternative if you have not been to the market recently to get fresh fruit. The same is true with fish, spinach, and other items that you can keep as staples. It is best if each meal and snack contain a combination of healthy fats, some protein, some complex (not refined) carbohydrates, and ideally, some fiber. Each category provides different benefits to your body; they work best synergistically. (You can make adjustments depending on the season. Eating the foods that are fresh for that time of year is ideal.)


1. Slices of apples and natural nut butters (Almond, peanut, hazelnut, and cashew. Skip the commercial varieties. The added sugar, fat, and salt are unnecessary.)

2. Slices of apples with strips of string cheese.

3. Peaches and almonds

4. Blueberries and Brazil nuts

5. Cottage cheese and blueberries. Add some cinnamon and sunflower seeds for flavor and texture.

6. Plain yogurt with cut up melon.

7. Multi-grain cracker with yogurt cheese

8. Multi-grain cracker with natural nut butter

9. Low-glycemic energy bars

10. Red, yellow and/or orange bell peppers dipped in humus. (try different flavors of humus garlic, spicy, dill, etc.)

11. Celery and peanut butter

12. Celery and cream cheese

13. Strips of baked tofu

14. A lettuce and cheese sandwich. (Lettuce wrapped around some cheese with a little mayo)

15. Cucumber spears in humus. (Okay, anything in humus!)

16. Toasted multi-grain bread with humus and sprouts and sliced tomatoes

17. Plain yogurt with cherries

18. Some tuna on a bed of lettuce with olives and cut up tomatoes

19. Multi-grain cracker with almond butter and slices of strawberries

20. Fresh guacamole with strips of zucchini

21. Bean dip with carrot dippers and steamed broccoli

22. A meal replacement shake

23. A tofu burger wrapped in lettuce with mustard

24. Sugar snap peas raw or blanched (cooked in boiling water for one minute) with humus or low-fat wasabi mayonnaise.

25. One pear and a glass of unsweetened almond milk

Regarding low-fat, non-fat. or regular variety, such as in cheeses, yogurt and mayo. Don’t worry about saturated fat. A little bit will not harm you. My preference in dairy products is to stick with organic and goat-milk-based. Raw is excellent as it contains healthy enzymes and is easier to digest. But you have to experiment what is best for your body. Non-fat varieties often contain unwanted ingredients and is less satisfying.

Take really good care of yourself. The world is a better place when you make your own health a priority. Whose life could you inspire by your own healthy choices

With love and encouragement,

Rosie Bank is Board Certified Integrative Nutrition Health Coach and the founder of Health Matters Coaching. She is the author of the book, Health Matters. Rosie is a graduate of the Institute for Integrative Nutrition and is certified by The Center for Nutrition Studies (e-Cornell) in Plant Based Nutrition. Rosie is an international speaker, blogger, and the founder of Health Matters podcast. She is certified as a Nutrition and Wellness Consultant through the American Fitness Professional Association and as a Nutrition Advisor through Sanoviv Medical Institute. Rosie founded The Vitality Club in Brentwood, CA in 2018.

To learn how Rosie can help you maximize your health and achieve your goals, schedule here. 

Interested in having Rosie speak to your organization? Learn more here. Would you like to chat with Rosie directly? Call or text 650-740-9500, or via email. rosie@rosiebank.com