Nutritious snacks should be high in carbohydrates and contain 150-200 calories, but they should have low or no refined sugar.  The optimum snack will contain a combination of carbohydrates and proteins in a 4:1 ratio. 

SNACKS

• Granola Bars/Energy bars
• Cereal or breakfast bars (low sugar, NOT high fiber)
• Fresh Fruit - banana, orange, grapes, pears, watermelon, peaches, pineapple  (not apples, they digest slowly)
• Fruit cup (low sugar)
• Applesauce cup
• Small boxed raisins
• Dried fruit
• Fruit gummies/fruit roll ups

 CARBS

• Whole wheat crackers
• Gold fish crackers
• Pretzels
• Dry cereal (low sugar, NOT high fiber)
• Pita bread with hummus
• Animal crackers/graham crackers
• Fig newtons

PROTEIN

• Small turkey sandwich  with cheese on whole wheat bread (NO mayo or mustard)
• Medium sized whole wheat bagel (with peanut butter)
• 1 whole-wheat tortilla with 1 tbsp peanut butter; 1 banana; 2 tbsp raisins
• String or cube cheese
• Beef jerky sticks (single serving size)
• Trail mix – (Peanuts, raisins, other dried fruits, sunflower seeds)