Apple Slices with Peanut Butter

Remember those little containers with crisp apple wedges and a tiny cup of creamy peanut butter? Your mom knew what she was doing. Apples are a fiber-rich fruit, and peanuts provide healthy fats, plant-based protein, and fiber — pretty much all of the filling nutrients you should look for in a snack. By combining apples with peanut butter, you’ll enjoy a crisp and creamy snack. Apples are a great source of fiber and vitamin C, while peanut butter provides plant-based protein and monounsaturated fats that help keep you full. This classic combo delivers around 140 calories per serving and keeps you satisfied longer than those sugary fruit snacks ever could. Pairing apple slices with peanut butter provides fiber, healthy fats, and proteins that keep you satisfied longer, reducing unplanned snacking.
Baby Carrots with Hummus

Baby carrots are a convenient, healthy snack and small enough to take anywhere. Unlike regular carrots, baby carrots are already washed, peeled, and cut in small shapes, making them ideal for adults and kids. Carrots contain beta carotene, an antioxidant that promotes healthy skin and good eyesight. Carrots are a good source of potassium and fiber, helping moderate blood pressure and encouraging a healthy intestinal tract. Carrots can keep you full in between meals—one handful is under 100 calories. Vegetables provide the body with vitamin A and folate and hummus offers healthy fat and protein to satiate hunger. This powerhouse combination became even more popular in recent years as health-conscious snacking trends surged, with 60% of global consumers saying they’ve become more aware of mindful snacking, while 61% report they always look for healthier alternatives of snacks.
String Cheese and Crackers

You may be surprised that most mozzarella cheese sticks have 8 grams of protein. When combined with a juicy orange, you have a snack with protein, vitamins, minerals and fiber. Those individually wrapped cheese sticks were genius lunch additions that provided calcium for growing bones. Choosing whole-grain crackers is the key to this classic snack. The fiber will keep you feeling full between meals, and the cheese provides protein and calcium. To stay under 100 calories, cut up one slice of low-fat cheese and split it over three crackers. Modern research shows this combination works perfectly because consumers associate protein with satiety, weight management, strength, muscle support, energy, healthy immunity, and more.
Hard-Boiled Eggs

Hard-boiled eggs are an easy snack when you’re on the go, at 85 calories and 7 grams of protein per egg. Your mom probably made a batch on Sunday nights, peeling off those shells while you complained about the smell. Eggs are a healthy source of protein, vitamin B, zinc, choline and calcium. They’re one of the easiest forms of eggs and they’re great for snacking (when prepped ahead of time.) Eggs are incredibly filling, thanks to their protein content. Recent studies from 2024 have shown that moderate egg intake — defined as 3–4 eggs per week — is linked with reduced arterial stiffness.
Banana with Peanut Butter

The combination of sweet banana with savory and rich peanut butter is one of my favorites. Smear one tablespoon of peanut butter on a banana and enjoy a healthy snack with fiber and fat. Bananas provide natural energy from complex carbohydrates, along with potassium and vitamin B6, which support muscle function and energy metabolism. Adding a small drizzle of nut butter introduces healthy fats and a bit of protein, making this snack a quick and energizing choice before workouts or during mid-afternoon slumps. Bananas are another kid-pleaser. Drizzle creamy peanut butter over the fruit for an extra little kick. At roughly 140 calories per serving, this natural energy booster became a lunchbox staple for good reason.
Celery Sticks with Peanut Butter

Celery sticks with peanut butter are a classic childhood snack that’s also perfect on the go. Celery is low in calories and contains phytonutrients, vitamins, and minerals. Phytonutrients have antioxidant and anti-inflammatory properties and enhance immune function. Peanuts contain the most protein of any nut—about 4 grams of protein per tablespoon—so spreading peanut butter on celery helps you feel full between meals. You’re never too old for ants on a log. This winning combination of crunchy celery, luscious peanut butter and sweet raisins is substantial and satisfying. The crunch factor made this snack irresistible, and paired with a small amount of peanut butter, this snack provides a balance of protein, fiber, and healthy fats to keep you full. Celery is also rich in antioxidants and phytonutrients, which help reduce inflammation and support digestion.
Greek Yogurt with Berries

A single serving of Greek yogurt provides 15 grams of protein—an impressive amount in 1 cup. Compared to other yogurts, Greek yogurt has the highest protein content, plus it’s a great source of calcium, which improves bone health. Topping a cup of greek yogurt with berries will provide your body with a powerhouse of nutrients such as vitamins C and K, calcium, selenium and protein–to name a few. Berries are naturally rich in antioxidants and minerals and greek yogurt is filling, nourishing and (not to mention) tasty. This combination became even more popular after 2024 research showed the importance of including protein in snacks helps increase satiety, stabilize blood sugar, and support muscle health. Protein-rich options like Greek yogurt, nuts, and seeds are excellent choices for healthy snacking tips in 2025.
Orange Slices

Oranges are a classic for a reason – rich in Vitamin C, folate, potassium, and ton of other nutritional goodness. Those perfectly segmented citrus wedges were nature’s candy, and your mom knew you’d actually eat them. Good on-the-go snacks include bananas, mandarin oranges, crackers, string cheese, yogurt sticks, and cereal bars. Fresh fruit. While fruit juice is high in sugar, whole fruits are great sources of vitamins, fiber, and other nutrients. Give your child small slices of fresh, juicy peaches or plums, apples or oranges, and see how long he can resist! At just 62 calories per medium orange, they packed a serious vitamin C punch that helped boost your immune system during those school days when everyone seemed to be getting sick.
Mixed Nuts

When the munchies strike while you’re on the go, there are few things more convenient than nuts. Your mom probably portioned them into little baggies, knowing they’d keep you satisfied until dinner. Peanuts: Technically a legume, peanuts have 7 g of protein per ounce, along with folate (which helps make DNA) and niacin (which helps turn food into energy). Almonds: Just 1 oz provides 6 g of protein and lots of vitamin E, an antioxidant that protects your cells from damage that can lead to disease. They’re linked to numerous health benefits and are very filling. Studies suggest that eating nuts in moderation may help you lose weight. Since they’re high in calories, aim to stick to about 1 ounce or 1/4 cup. Today’s research confirms that all nuts are nutritious and may help lower your risk of heart disease.
Whole Grain Crackers with Cheese

A filling snack like whole wheat crackers with cheese is a great way to keep the blood sugar balanced. Those little packets of crackers paired with individually wrapped cheese weren’t just convenient – they were nutritionally smart. The best cheeses to choose are unprocessed ones. These cheeses usually have minimal ingredients, such as milk, rennet (an enzyme), salt, and a starter culture of bacteria. The combination provides sustained energy without the sugar crash that came from processed snacks. Modern snacking trends show that no additives/preservatives (40%), no artificial ingredients (34%), and natural ingredients/clean label (33%) are the top attributes that make a healthy snack, according to consumers globally. Your mom was ahead of her time with this simple, clean snack choice.
These ten snacks represent more than just childhood memories – they’re proof that your mom understood nutrition science before it became trendy. Each one provided the perfect balance of protein, healthy fats, and natural energy that kept you focused during those long school days. The beauty lies in their simplicity and the fact that they’re still just as relevant today, when 91% of surveyed consumers emphasized convenience as their top priority, with freshness at 90%, healthy at 84%, and energizing at 82%. Sometimes the best nutrition advice comes wrapped in aluminum foil and tucked into a brown paper bag.