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For people with Down syndrome, family members, caregivers and professionals.

Healthy Snacking

March 2024 | Mandy Fila, MS, RD, CDCES, LDN - Registered Dietician, Advocate Medical Group

Healthy snacking tips

Healthy snacks should fill us up and give us energy. We can use snacks to add more vegetables, fruits, whole grains, protein, and healthy fats to our diets.

  • Prepare snacks using:

    • Lean proteins

    • Low-fat dairy

    • Fresh or frozen fruits and vegetables

    • Whole grain breads, cereals, and crackers

  • Choose healthier snacks on a regular basis and save high-fat, higher-sodium choices for special occasions.

  • Stock up on vegetables, fruits, whole grains, and healthy fats so you have them on hand to make a healthy snack.

  • Cut up vegetables and fruits in advance so they are ready to go when you want a snack.

  • To control portions, use measuring cups and spoons and the suggested serving sizes on packages.


Healthy snack ideas

  • 1/2 cup low-fat cottage cheese and 1/2 cup fruit

  • 1 low-fat cheese stick and 1 small piece of fruit

  • 1 tablespoon unsweetened nut butter or sun butter and 1/2 toasted whole grain English muffin

  • 1 hard-boiled egg and 1 small piece of fruit

  • 1 5.3-ounce container low-fat, low-sugar Greek yogurt and 1/4 cup berries

  • 1 corn tortilla, 1/4 cup black beans, 2 tablespoons salsa

  • 2 ounces low-sodium turkey lunch meat, lettuce, and 1 slice whole grain bread

  • 12 tortilla chips and salsa

  • 2 tablespoons hummus, 1/4 cup edamame, and veggies

  • 1/2 whole grain English muffin, 1 tablespoon low-fat cream cheese, and cucumber slices

  • 3 cups light popcorn

  • 2 tablespoons raisins and 1/4 cup peanuts


Our Resource Library has a Healthy Snacks Visual for individuals with Down syndrome. 



Additional resources are available in the Nutrition and Weight section of our Resource Library. 


Find More Resources

We offer a variety of resources for people with Down syndrome, their families and caregivers and the professionals who care for and work with them. Search our collection of articles, webinars, videos, and other educational materials.

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Please note: The information on this site is for educational purposes only and is not intended to serve as a substitute for a medical, psychiatric, mental health, or behavioral evaluation, diagnosis, or treatment plan by a qualified professional. We recommend you review the educational material with your health providers regarding the specifics of your health care needs.