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

Healthy Snacks Visual

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

Healthy Snacks Visual opens in new window

Healthy snacks visual


We can make healthy snacks with:

  • Vegetables

  • Fruit

  • Whole grains

  • Protein

  • Healthy fats


We can measure our snacks to make sure we do not eat too much or too little. We can measure our snacks with measuring cups and spoons. 


Here are some examples of healthy snacks: 

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

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

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

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

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

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

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

  • 3 cups light popcorn

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

  • 12 tortilla chips and salsa

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

  • 2 tablespoons raisins and 1/4 cup peanuts


More 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.