3 Ways to Snack Healthier

Joy Bauer, the nutrition expert on The Today Show, founder of Nourish Snacks and bestselling author shares her expertise.

Joy Bauer
“I’ve had a passion for health since I was a kid,” says nutritionist Joy Bauer. “My family jokes that I’d always choose ‘broccoli over Barbies.’” After studying kinesiology as an undergrad, she took what was supposed to be a break before med school, and got her masters in nutrition from NYU instead—falling in love with the subject in the process, and never looking back.
In the early years of her career, she was a health and fitness trainer at several swanky NYC gyms. She went on to work as the Director of Pediatric Nutrition at Mount Sinai, teach anatomy and physiology at NYU and teach exercise and health classes at underprivileged schools in areas with a high risk of diet-related health problems (a gig which she still calls “one of the coolest, most rewarding jobs I’ve ever had”).
“I never had a plan, but I loved what I was doing: getting out there and helping people,” says Joy. As physicians started referring patients to her, she built a private practice, first out of her apartment and then—in a move she calls one of the biggest risks of her life—in a Park Avenue space, which she gut-renovated. Her practice, which at the time consisted of herself and a team of three nutritionists, quickly grew to be the largest private nutrition practice in the country. “I wanted to pinch myself every time I walked through the door.”

The media took notice—The View invited her onto the show to speak as a nutrition expert. “I was a nervous wreck. I thought I was going to throw up on my demonstration,” remembers Joy. “But I actually held it together and, surprisingly, became a regular guest.” After her time at The View and a three-month stint on Regis and Kelly, Joy joined The Today Show, where she’s been for 10 years. With three kids now in the mix and a slew of commitments, Joy closed her practice five years ago. “It was difficult to keep up with everything, and I didn’t want to miss my kids growing up,” she says. “It was the hardest decision I’ve ever made, but it was the right one at the time. Now, I’m so grateful to have a media platform—through books, magazines and TV—that provides me the opportunity to inspire a large number of people with a message of health.”

This leads us to the latest venture in Joy’s multi-dimensional career: Nourish Snacks. “Snacking tends to trip everyone up,” she says. “I wanted to make them simple.” Often, snack brands use misleading packaging, and many bags contains multiple servings, so you have to rely on your own math skills and willpower to eat a single serving. Not easy. “That’s what inspired me to create a line of healthy and delicious munchies that make snacking stress-free.” Nourish Snacks are packaged in perfect portions at less than 200 calories, yet they’re high volume, so they’re satisfying. They provide fiber and slow-burning carbs (so you stay full), and free of gluten, dairy, GMOs and preservatives. Oh, and PS, they’re delicious. Joy shared a few of her favorite snacks—from her own Nourish Snacks single-serving packets to super-easy original recipes, for your (healthy, easy and nutritious!) snacking pleasure.

1. Make at Home


Vanilla Pumpkin Pudding


  • 6 oz. nonfat vanilla yogurt
  • ⅓ cup 100% pumpkin puree (no added sugar)
  • 1 dash ground cinnamon
  • 1 tbsp. chopped nuts, optional


In a small bowl, blend together yogurt, pumpkin and cinnamon. Top with nuts if desired. Easier

PB-Banana Freeze


  • 1 medium ripe banana
  • 2 tsp. natural peanut butter (or any other nut or seed butter)


1. Split banana lengthwise into two halves. Spread one half with peanut butter.

2. Sandwich banana halves together, and wrap the whole thing in plastic wrap.

3. Freeze until solid, at least 4 hours. Easiest

Parmesan Popcorn


  • ¼ cup popcorn kernels
  • Oil spray
  • 1 tbsp. grated Parmesan cheese


1. Add kernels to a brown paper lunch bag. Fold edge of the bag over three times to seal.
2. Microwave on high for 2 minutes, or until popping slows down.
3. Dump popcorn in a bowl, mist with oil spray and sprinkle on cheese. Toss to evenly coat the popcorn.

2. Keep in Your Bag


DIY Trail Mix


Mix a handful of healthy cereal (Kashi Heart to Heart and Cascadian Farm Cinnamon Crunch are good options) + 1 tbsp. dried fruit + 1 tbsp. nuts + 1 tbsp. optional dark chocolate chips. Easier

3. Nourish Snacks

#TeamIvanka particularly loves Mind Your Ps & BBQs when we’re craving salty and Monkey Love when we’re craving sweet. Easiest


Throw fuss-free fruit, like bananas or apples in your tote.

4. Stock at the Office



Keep low-fat Greek yogurt in the fridge and add-ons like apples, granola or nuts in your desk or the office pantry. Easier


Have baby carrots on-hand, along with hummus for dipping. Easiest

Nourish Snacks

Keep Nourish Snacks in your desk drawer. They’re single servings, so unlike with that family-sized bag of Doritos in the kitchen, you don’t have to rely on willpower to maintain portion control.

Anytime, Anywhere

Joy Bauer's Cheez Crackers


From Junk Food to Joy Food
My new book, From Junk Food to Joy Food, is all about transforming typical fattening favorites into lightened-up fare that you can enjoy whenever you want. Craving General Tso’s chicken, chocolate milkshakes, cinnamon buns, BBQ ribs or fettuccine alfredo? I’ve got you covered. (Pre-order the book now!)

This three-ingredient recipe from the book is for cheese crackers—they have 15 grams of protein, compared to the store-bought version’s 3 grams. They withstood a taste test with my kids and their friends, beating out the store-bought version by a landslide. Make them on Sunday to last you and your family (if they don’t get devoured before then!) all week at home, at the office or on-the-go.


Cheez Crackers

  • 6 oz. reduced-fat sharp cheddar cheese
  • 3 egg whites
  • ¼ cup white whole wheat flour
1In a food processor, blend cheese and egg whites until smooth. Add flour and pulse until dough forms.
2. Dump the dough (it will be sticky) onto a piece of parchment paper and cover with a second piece of parchment paper. Roll dough into a thin layer between the papers using a rolling pin or soup can.
3. Keep wrapped in paper, and freeze for 10-15 minutes. Preheat the oven to 300°.
4.Remove dough from freezer, and carefully peel off the top piece of parchment. Use a sharp knife or pizza cutter to slice the dough into mini squares.
5.Transfer parchment to a large baking sheet and bake 20 minutes, until crackers are deep orange and crispy.



Images courtesy of Joy Bauer