Nutrition Guide

Sweet and Salty Snacks. Cookies, crackers, snack chips, popcorn and nuts add enjoyment to meals and snacks. Avoid oversized portions to keep a lid on calories and fat.
nutrition information
Bars
Bars
On the go or in the lunchbox, bars are a quick and easy snack. Choose cereal and granola bars that feature whole grains or fiber, or bars made with dried fruit. Low-fat varieties help keep calories in check.
Cookies
Cookies
Cookies made with whole-grain ingredients such as oats and whole wheat help satisfy a sweet tooth without sacrificing nutrition. To control calories and fat, stick to the serving size listed on the label.
Crackers
Crackers
Choose types made with whole grains, which may benefit heart health. Whole grains contain vitamins, minerals and fiber. Look for brands with 0 grams trans fat per serving and choose “sodium smart” varieties if that’s a concern.
Nuts
Nuts
Provide vitamins, minerals and fiber. Nuts contain mostly good fats, which may help promote normal blood cholesterol levels. Choose unsalted varieties if sodium is a concern. Watch portion size to manage calories—a small handful makes a satisfying snack.
Popcorn
Popcorn
Surprise! Popcorn is a whole-grain food that supplies fiber, too. Fiber helps promote a healthy digestive system. Add flavor and cut calories and fat—sprinkle plain popcorn with Parmesan cheese or spicy cayenne pepper. Or toss with dried fruit bits for a unique trail mix.
Pretzels
Pretzels
A low-fat alternative to regular chips. Look for whole-wheat or whole-grain types that provide fiber. Consider unsalted varieties to help reduce sodium. Watch portion size to keep calories in check.
Snack Chips
Snack Chips
Baked and reduced-fat potato, tortilla and whole-grain chips offer an enjoyable crunch with less fat. Check the serving size on the label to keep tabs on portions and calories. Choose those that contain 0 g trans fat per serving. Look for reduced-sodium varieties if that’s a concern.