Smart Snacking


Hello everyone! 

Today I want to share with you all a little bit about SNACKING, especially for a cancer prevention lifestyle!

Why We Snack

Whether you need a little something to tie you over between meetings or you are fueling a workout, snacks can play an important role in our daily lives. 

It can help curb hunger and allow us get in some food groups that we may have missed out on during mealtimes. Snacks can be especially helpful if you have a low appetite and can only eat small quantities of food at a time or your schedule forces you to push a meal back an hour or two.

Snacking Pitfalls

Now I know it may be easy to meander over to the vending machine or reach for those old Valentine’s Day chocolates when the hunger cues start to strike. These foods (cookies, chips, mini cakes) tend to be pretty energy DENSE and nutrient POOR, meaning they provide more calories and less micronutrients. They are also easy and we may find ourselves reaching for them when we aren’t prepared and they are our only option. On occasion, these are totally fine (and delicious), but it may be a good idea to have a wider range of snack ideas and materials in your arsenal of a cancer prevention lifestyle!

Choosing Snacks

When planning your snacks, I want you to try emphasizing foods that have fiber, protein, or micronutrients like vitamin C, magnesium, iron, and B vitamins (just to name a few). Diets high in fiber have been associated with a DECREASED risk of colon cancer, and protein may help to preserve lean body mass during treatment. Foods rich in nutrients play an important role in reducing cellular damage and helping your body function at its best! Choosing a snack that has a combination of food groups (vegetables, fruit, grains, protein, dairy, fats) will also also help you feel satisfied and keep blood sugar levels more stable throughout the day.

The snack you reach for is going to depend on several factors such as your preferences, finances, time constraints, and how hungry you are. Use this list I put together with over 50 snack ideas to spark your creativity and change up your snacking routine to incorporate more nutrient dense foods to satisfy your hunger, cravings, and to nourish your body. 

Single Snack Ideas

  1. 1 small apple (2 1/2 inches in diameter) 
  2. 1 small banana (6-7 inches long) 
  3. 1 small peach (about 2-½ inches in diameter) 
  4. ¾ cup of blueberries 
  5. 1 cup of fresh cherries
  6. 1 cup of strawberries
  7. 1 cup of raspberries
  8. ½ cup of pomegranate seeds
  9. ½ cup of grapes
  10. ½ cup of cubed cantaloupe 
  11. ½ cup of cubed honeydew 
  12. ½ cup of sliced pineapple
  13. ½ cup of cubed watermelon
  14. 2 figs 
  15. 2 plums (about 2 inches in diameter) 
  16. 2 small kiwis (the skin has extra fiber!)
  17. 2 small clementines (cuties) 
  18. 2 dates
  19. ¼ cup of peanuts 
  20. ¼ cup of walnuts
  21. ¼ cup of almonds 
  22. ¼ cup of shelled pistachios
  23. ¼ cup pecans 
  24. ¼ cup hazelnuts 
  25. 3 brazil nuts 
  26. ¼ cup of pepitas
  27. ¼ cup of pumpkin seeds
  28. ¼ cup of sunflower seeds
  29. ½ a cup of wasabi peas
  30. ½ cup of edamame, shelled
  31. 17 broad beans, roasted
  32. 3 cups of popcorn 
  33. 10 peanut butter filled pretzels
  34. 15 pretzels 
  35. 1 cup of Greek yogurt 
  36. ½ cup of cottage cheese
  37. 1 piece of string cheese
  38. 1 boiled egg
  39. ½ cup of roasted chickpeas 
  40. 1 oz. of dark chocolate (typically 3 small squares) 
  41. Protein bar (shoot for 10-20 grams of protein depending on needs) and minimal added sugar (5% or less daily value). 
  42. Fiber one bar 
  43. 1 Larabar (made with dates, not very high in protein) 
  44. ½ Hass avocado with salt and pepper 
  45. 12 Carrot sticks 
  46. 1 cup of broccoli florets 
  47. 1 cup of cauliflower florets
  48. 1 bell pepper, sliced 
  49. 1 cup of sweet peas
  50. 1 cup of snow peas
  51. 1 cup grape tomatoes

Snack Combos

When you are feeling a little more hungry, combine some of the foods above for a balanced snack. You could do some vegetables with a bean dip or spread some peanut butter on a rice cake with fruit. Get creative with all the different combinations.

To make smart snacking easier, try some of the below tips:

  • Include snacks in your grocery shopping list. Look for what’s on sale/seasonal to save money in the produce aisle.
  • Cut up some veggies and/or fruit for snacking on throughout the week. Some lemon juice will help prevent browning for things like apples. 
  • Make single serving smoothie bags that have everything measured out except the liquid. 
  • Mix up your chia pudding the night before. 
  • Keep snack staples at home or the office. 


Be creative to find what works best for you. Try out different flavor combinations and experiment with various snack recipes. Although I included portions for reference, you may need more/less depending on several factors. Use the portions as a guideline and consider what YOUR body needs in the moment when you are reaching for something to nibble. 

Hey there! Let’s work on fitting cancer into your life – not the other way around! I personalize a lifestyle that not only works for you, but helps you to feel more like yourself right away. Click here to apply for 1:1 support through my VIP Cancer Nutrition Coaching Program and gain access to even MORE snack ideas and delicious recipes to satisfy your SWEET and SAVORY cravings! Can’t wait to see you there!  

Follow me on Instagram so you don’t miss out on any of my tips and tricks to navigating nutrition before, during, and after treatment. 

This blog is not intended as medical nutrition therapy, medical advice, or diagnosis and should in no way replace consultation or recommendations from your medical professional.

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