Written by: Nicole Pazdziorko, RDN, LDN, Food City® Corporate Dietitian

A strategy for staving off mid-day cravings and keeping hunger at bay is stocking up on a variety of healthy snacks. Including planned mid-meal snacks is also an opportunity to sneak more essential nutrients into your day, but it can be challenging to find items that require no refrigeration that are also not high in sodium or added sugar. To tide you over to your next meal, add some of these better-for-you shelf-stable snacks to keep in your stash. 

 

Popcorn – Plain popcorn provides high nutrition for few calories. A three-cup serving yields 3 grams of fiber and a serving of whole grains. 

• Tips: Look for varieties lower in sodium and saturated fat.  

• Try these picks: Skinny Pop Popcorn, Smartfood White Cheddar Popcorn 

 

Nuts – Full of healthy fats, some fiber and protein, nuts and seeds offer the complete macronutrient package and are a great way to crush hunger. 

• Tips: Look for resealable containers or single-serving packages and opt for varieties lower in sodium. 

• Try these picks: Planters Unsalted Dry Roasted Peanuts, Planters Mixed Nuts Lightly Salted, Wonderful Pistachios Lightly Salted 

 

Bars – For a sweet craving, granola, nut, or fruit bars can hit the spot and can provide some whole grains, vitamins, minerals, or protein. 

• Tips: Be sure to check the ingredient list and nutrition facts panel for varieties with less added sugar. 

• Try these picks: Larabar, Nature Valley Fruit and Nut Trail mix Granola Bars 

 

Dried fruit – Offering vitamins, minerals and fiber, dried fruit is perfect to satisfy a sweet craving and can be tossed with nuts for a quick trail mix. 

• Tips: Look for dried fruit without added sugar. 

• Try these picks: Food Club Sun-Dried Raisins, Sun Sweet Pitted Prunes, Mariani Probiotic Apricots 

 

Fruit cups – Another excellent choice that is fridge-free and filled with vitamins, minerals, and fiber, great for a sweet craving. 

• Tips: Look for fruit cups packed in water or 100% fruit juice. 

• Try these picks: Food Club Mixed Fruit in 100% Fruit Juice, Del Monte Mandarin Oranges in Water 

 

Protein shakes – Shakes can be a convenient and portable way to sneak in some protein to help keep you feel full.  

• Tips: Look for shakes with at least ten grams of protein and no added sugar. 

• Try these picks: Topcare Vanilla or Chocolate Protein Shakes 

 

Harvest snaps – For a savory crunch, try these green pea snack crisps which offer a good source of fiber and five grams of protein per serving. 

• Tips: Look for low sodium varieties and shop Pick Well tags at Food City to identify better for you varieties. 

• Try these picks: Harvest Snaps Lightly Salted Green Pea Snack Crisps, Harvest Snaps Lentil Crisps 

 

Seafood pouches – these packets make it easy to get protein in a convenient single-serving packet. 

• Tips: Look for plain and low sodium varieties. Shop Pick Well tags at Food City to identify better for you options. 

• Try these picks: Starkist Tuna Creations, Safe Catch Pure Wild Tuna Pouch, Chicken of the Sea Infusions 

 

Fruit chips – simple dried fruit chips to add a better for you crunch to snack time. 

• Tip: select options with no added sugar 

• Try these picks: Bare Cinnamon Apple Chips, Bare Banana Chips