Healthful Study Snacks

Healthful study snacks are high in protein and omega-3 fat (the kind that fuels your brain), rather than sugar and salt.

The following are some simple, healthful snacks. For nuts, vegetables, and fruits, organic is best.

  • Wild caught salmon (in cans or pouches) - fish is high in omega-3 fatty acids
  • Almonds, walnuts, or other nuts and seeds (raw, without salt or sugar added)
  • Dates, figs or other dried fruit - these are higher in natural sugar, however, so use portion control
  • Macademia, almond, or coconut butter packets (not peanut butter - it is typically less healthful, since it typically contains added sugars or "bad" fat)
  • Cut-up carrots, cucumbers, peppers, or other vegetables
  • Apples, pears, or other fruit
  • Hummus
  • Hard-boiled eggs
  • Garbanzo beans with olive oil, lemon, garlic, and salt (prepare in advance)

You may also have small amounts of dark chocolate (at least 70%) as a treat. Coffee is acceptable in moderation (no more than 1-2 cups per day, and no more than 1 at a time).

It is crucial to avoid the following three ingredients which are found in many popular "junk foods": high fructose corn syrup, MSG, and trans fats.

Also avoid snacking on chips if at all possible since they have a low "satiation index" - i.e., it takes a lot of them to make you feel full, so you will eat more than you need. Snacks like pretzels may also be harmful since many people are sensitive to wheat gluten.

This information is based on the snacking suggestions in the "Food" chapter of The Daniel Plan, by Drs. Rick Warren, Daniel Amen, and Mark Hyman. For more information see and