When it comes to your weekly grocery store trip, it might be tempting to grab a bag of chips or splurge on your favorite chocolate chip cookies. But while these snacks might taste great going down, they’re not doing your body (or wallet) any good.
To avoid this trap, nutritionists share some of their favorite healthy, affordable foods that you can find at the grocery store.
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1
Siggi’s Yogurt
$2 per 5.3 oz-cup, amazon.com
“High in protein and low in sugar, this yogurt is a snack staple because it keeps you fuller for longer and comes in great flavors,” says Maggie Michalczyk, R.D.N.
Per serving (raspberry, 0% milkfat): 110 cal, 0 g fat (0 g sat), 13 g carbs, 11 g sugar, 50 mg sodium, 0 g fiber, 15 g protein.
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2
Good Culture Cottage Cheese
“Another high in protein and low in sugar snack, one of these cups is great after a workout for refueling without any artificial ingredients or preservatives,” Michalcyzk says. Or add nuts to make a hearty breakfast on the go.
Per 5.3-ounce serving (strawberry chia): 160 cal, 5 g fat (3 g sat), 10 g carbs, 9 g sugar, 350 mg sodium, 1 g fiber, 17 g protein.
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3
Beanitos Chips
$11 for pack of 6, amazon.com
If you’re addicted to Cheetos, try this healthy spin made out of baked white beans instead. They have “fiber, protein, calcium, and iron, and [are] a lower sodium option compared to chips and Cheetos,” says Colene Stoernell, R.D.N. They also come in a variety of flavors, like Hint of Lime and Honey Chipotle BBQ.
Per 1-oz serving: 140 cal, 8 g fat (1 g sat), 14 g carbs, 2 g sugar, 180 mg sodium, 2 g fiber, 3 g protein.
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4
Harvest Snaps Green Pea Snack Crisps
$20 for pack of 12, amazon.com
These protein-packed crunchy crisps come in a variety of flavors and ingredients (peas and both black and red beans), Stoernell says. Plus, “they’re a good source of fiber and have less sodium than chips,” she says.
Per 22-piece serving (lightly salted): 130 cal, 5 g fat (0 g sat), 16 g carbs, 2 g sugar, 75 mg sodium, 5 g fiber, 5 g protein.
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5
RX Bars
$21 for 12, amazon.com
These bars are great for on-the-go meals, like breakfast and snack-time, when you have a bad case of the munchies. “They offer a variety of flavors, simple ingredients, and no added sugar, and are a good source of fiber and are gluten-free,” Stoernell says. Try peanut butter and coconut, which are crazy delicious.
Per bar (chocolate sea salt): 210 cal, 9 g fat (2 g sat), 24 g carbs, 13 g sugar, 240 mg sodium, 5 g fiber, 12 g protein.
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6
Pressed by Kind Fruit and Chia Bars
$14 for 12 bars, amazon.com
For when you’re not in the mood for a protein bar, go with a lighter, fruit-forward one that offers a good dose of fiber. They also don’t have any added sugar and have some omega-3 fatty acids to give your brain a boost, Stoernell says.
Per bar (strawberry chia): 110 cal, 0.5 g fat (0 g sat), 25 g carbs, 19 g sugar, 0 mg sodium, 4 g fiber, 1 g protein.
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7
Dave’s Killer Bread Boomin’ Berry Bagels
“Bagels are a must, but I cringe at the thought of paying $6.79 for a bagel and cream cheese out everyday. That’s why Dave’s Killer Bread has become a staple in my kitchen,” says Elizabeth Shaw, R.D.N. “With 11 grams of protein and 13 grams of whole grains, I feel fueled and energized to take on the day when I eat them for breakfast,” she says.
Per bagel: 260 cal, 2.5 g fat (1 g sat), 48 g carbs, 9 g sugar, 380 mg sodium, 3 g fiber, 11 g protein.
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8
Green Valley Organics Black Beans
$33 for 12 packs, amazon.com
If the BPA in canned goods skeeves you out (but you don’t want to give up black bean burritos), Shaw recommends switching to cooked, bagged beans from Green Valley Organics instead.
Per 1/2-cup serving: 110 cal, 0 g fat (0 g sat), 20 g carbs, 2 g sugar, 140 mg sodium, 6 g fiber, 7 g protein.
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9
Alden’s Organic Orange Cream Bars
“Purchasing a brand that’s made from wholesome ingredients, with no artificial colors or dyes, is a must,” Shaw says. “That’s why Alden’s single-serve bars are a regular in my cart. Portion control is built in, so I don’t let the mindless munching take over."
Per bar: 90 cal, 3.5 g fat (2 g sat), 15 g carbs, 12 g sugar, 20 mg sodium, 0 g fiber, 1 g protein.
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10
Bob’s Red Mill Muesli
$4, target.com
“Plan ahead for your week and make a big batch on Monday, so you can serve it up with your favorite toppings for a grab and go option during the week,” Shaw says.
Per 1/4-cup serving: 140 cal, 3 g fat (0 g sat), 23 g carbs, 5 g sugar, 0 mg sodium, 4 g fiber, 4 g protein.
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11
Safe Catch Canned Tuna
$22 for 6 cans, amazon.com
A can of tuna can easily turn into a snack or a lunch with a few extra ingredients (EVOO, lemon juice, onions, pita). “Including tuna in your meal plan can be an easy way to eat more seafood,” Shaw says. She likes Safe Catch for its low mercury count.
Per 2-oz serving: 60 cal, 0.5 g fat (0 g sat), 0 g carbs, 0 g sugar, 230 mg sodium, 0 g fiber, 14 g protein.
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12
Skinny Pop Popcorn
$3 for 6 bags, amazon.com
“I love having popcorn as a snack, and I always recommend buying Skinny Pop’s individual 100 calorie bags since it’s the perfect portion size for a quick snack,” says Brooke Zigler, R.D.N.
Per 100-cal package: 100 cal, 6 g fat (0.5 g sat), 9 g carbs, 0 g sugar, 45 mg sodium, 2 g fiber, 2 g protein.
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13
Alyssa’s Healthy Vegan Bites
“I love these vegan bites because they are made with quality ingredients and are packed with fiber,” Zigler says. “I love keeping these in my pantry for when I want a quick and easy snack at home.”
Per 2 cookie serving: 90 cal, 3 g fat (0.6 g sat), 14 g carbs, 2 g sugar, 10 mg sodium, 10 g fiber, 4 g protein.
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14
Raw Rev Glo Bars
$20 for 12 bars, amazon.com
“I always keep these bars in my purse for when I need a snack on-the-go,” Zigler says. These bars are low in sugar, vegan, gluten-free, and are also loaded with fiber and protein. The combination of the two provide a steady blood glucose level with sustained energy for hours.
Per bar (mixed nuts, caramel, and sea salt): 190 cal, 12 g fat (2.5 g sat), 20 g carbs, 5 g sugar, 135 mg sodium, 10 g fiber, 10 g protein.
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15
Rhythm Superfoods Organic Carrot Sticks Naked
$24 for 4 bags, amazon.com
“I recently discovered this product and loved the nutrition facts. Compared with other veggie sticks out there, it has way more fiber (11 grams per serving) and is a great crunchy snack for kids (and adults),” Zigler says.
Per bag: 140 cal, 1.5 g fat (0 g sat), 29 g carbs, 6 g sugar, 115 mg sodium, 11 g fiber, 3 g protein.
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16
Banza Rotini Chickpea Pasta
$15 for 2 8-oz boxes, amazon.com
“This pasta is made from chickpeas and is higher in fiber and protein than traditional pasta, which means you will be able to stay fuller for a longer period of time,” Zigler says.
Per 2 oz serving: 190 calories, 3.5 grams of fat (0 g saturated), 32 grams of carbs, 5 grams of sugar, 60mg sodium, 8 grams of fiber, 14 grams of protein.
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17
Simple Mills Crackers
$17 for 3 boxes, amazon.com
“These are gluten-free almond flour crackers with minimal ingredients. Perfect to pair with cheese or hummus for a wholesome snack combo,” says Julie Harrington, R.D.
Per 17 cracker serving: 150 calories, 8 grams of fat (0.5 g saturated), 17 grams of carbs, 5 grams of sugar, 180 mg sodium, 2 grams of fiber, 3 grams of protein.
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18
Justin’s Natural Almond Butter Squeeze Packs
$8 for 10 packets, amazon.com
“A small serving of almond butter contains a generous amount of magnesium, which boosts heart health by promoting the flow of blood, oxygen, and nutrients,” Harrington says. “I always keep these packs on hand to pair with a piece of fruit.”
Per pack (maple almond): 190 calories, 16 grams of fat (2 g sat), 8 grams of carbs, 3 grams of sugar, 65 mg sodium, 2 grams of fiber, 6 grams of protein.
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19
Luvo Frozen Entrees
Unlike the old-school 200-calorie frozen dinners that leave you starving an hour later, Harrington says Luvo meals actually give you a full serving of vegetables, whole grains, and filling lean protein.
Per meal pouch (orange mango chicken): 310 calories, 9 grams of fat (1 g saturated), 37 grams of carbs, 10 grams of sugar, 470 mg sodium, 3 grams of fiber, 19 grams of protein.
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20
Enlightened Brand Roasted Broad Bean Crisps
$7, amazon.com
“Such a satisfying crunch, and packed with protein and fiber. The best part is that they have flavors to suit your sweet and savory cravings,” says Amanda Li, R.D. Plus, they’re easy to take with you wherever you go.
Per 1-oz serving (sea salt): 100 calories, 2.5 grams of fat (0 g saturated), 15 grams of carbs, 0 grams of sugar, 130 mg sodium, 3 grams of fiber, 7 grams of protein.
