Snacking doesn’t necessarily mean loading up on sugar or empty calories. These healthy snacks are a delicious way to fit more veggies, fruits, whole grains, and healthy fats into your diet.

Next time you are in the mood for a snack, choose one of these delicious diabetes- and heart-friendly options, recommended by On Lok PACE nutritionists:

  • Roasted cauliflower with balsamic vinegar

  • Crunchy, unsalted chickpea “nuts”

  • Baked parmesan zucchini curly fries

  • Baked low-salt corn or blue corn chips with hummus or low-sodium salsa

  • Low-salt pretzels

  • Trail mix (raisins and peanuts or other dried fruits and nuts, unsalted or prepared with a minimal amount of salt)

  • Cottage cheese veggie dip

Chinese snacks

  • Steamed egg

  • Soft tofu pudding

  • Black sesame pudding

  • Steamed/roasted sweet potatoes or yams

  • Roasted/boiled chestnuts or other nuts

  • Watermelon seeds, peanuts or roasted peas

  • Fresh fruit: Asian pears, lychees, longans, rambutans or mangoes

  • Dried sweet plums or other preserved fruit

  • Shrimp rolls

  • Shredded dried squid

  • Vegetable dumpling

Indian snacks

  • Curry-spiced or garam masala-spiced chickpeas or nuts

  • Sprouted moong (mung bean) salad

  • Hara bhara kabab (made with spinach)

  • Chana dal (chickpea flour) pancakes

  • Spicy makhanas (lotus seed snack)

  • Poha (rice flakes) with vegetables

  • Paneer sandwich

Japanese snacks

  • Steamed edamame

  • Seaweed salad

  • Low-salt pickled veggies

Korean snacks

  • Rice rollers

  • Cucumber salad

  • Kimchi (prepared with a minimal amount of sodium)

Mexican snacks

  • Cowboy caviar (mix of beans, corn, lime, bell pepper, tomato, avocado)

  • Guacamole with veggies

  • Mango with chili and lime

  • Small burrito with low-fat cheese, beans, whole-wheat or corn tortilla, and low-salt salsa

Vietnamese snacks

  • Tofu/shrimp spring roll