We all have hectic days where it is difficult to plan ahead and eat healthy. Here are a few tips and recommendations for when you are in a hurry and need a quick snack!

While snacking, make sure to keep an eye on portion size. Here is a guide to suggested serving sizes:

Raw Fruits and Vegetables = 1 cup (about the size of your fist)
Dried Fruits = 1/4 cup (small handful)
Pretzels = 1 ounce (about the size of a coffee mug)
Nuts = 1 tablespoon (about 5-10 nuts)

Sweet Snacks

The ideal choice for a quick snack would be fruits and veggies. Some fruits that can help satisfy a sweet tooth include:

• Grapes
• Blueberries
• Strawberries
• Apples
• Oranges
• Bananas
• Plums, nectarines and peaches and berries

Try these combinations:

1. Grab some dried apricots, dates, blueberries, cranberries, or mangos for a sweet treat. (Dried fruits are delicious and full of nutrients, but also tend to have excess sugar, so limit your portions to about a handful at each sitting.)

2. Mix a few favorites together with some coconut flakes and dark chocolate for a sweet, low protein trail mix.

3. Add some oats or granola for a bit of variation.

Salty Snacks

Vegetable slices are fast and easy: carrots, peppers, snap peas and cucumbers are great picks. You can buy bags of already bite-sized broccoli and cauliflower that are great for dipping.

Try these combinations:

1. Dip broccoli, cauliflower, cucumber or carrots in hummus that’s made from chickpeas and filled with fiber (you can purchase it pre-made at most stores).

2. You can also use almond or peanut butter as a dip – great on celery sticks!

3. Grab some multigrain crackers and pre-made guacamole for another quick healthy snack.