Eating healthy snacks can be an excellent way to meet nutritional goals, maintain steady energy levels, eat smaller portions at meals and refuel after exercising. Snacking on protein- and complex carb-rich snacks is especially effective at giving sustained energy boosts.
Snacking on whole grains with protein or healthy fat provides slow-digesting energy. Try pairing an apple with peanut butter or yogurt topped with berries as an example.
Protein
Snacks constitute approximately one-third of daily energy intake; however, many snacks are deficient in nutrients and high in calories (1,2). Snacking may promote satiety and prevent overeating at subsequent meals by increasing the time until feeling full, thus decreasing energy intake (3,4).
Nutritious protein-containing snacks such as low-fat dairy products, plant-based yogurts and spreadable cheeses provide an ideal protein, calcium and fiber source to meet nutrient recommendations (5,6).
Emadame (young soybeans), is another protein-packed snack packed with essential nutrients. Half a cup provides 8 g of protein and nearly 10% of your recommended daily allowance of iron (26).
Carbohydrates
Carbohydrates are essential fuel for our bodies, quickly being converted to blood sugar during digestion. Eating foods rich in carbohydrates such as fruits, starchy vegetables (such as potatoes and sweet corn) and whole grains provides essential nutrition and provides sustained energy release over time.
Carbs can be most nutritious when combined with protein and fat sources, such as tuna sandwiches on whole grain rolls, apples with peanut butter spread on them or carrots served alongside hummus. Such snacks offer both carbohydrates and proteins.
One study had nutrition experts and lay participants assess 20 snack foods in two portion sizes on a scale from 0 to 100 (small being half as large), rating each food’s “nutritiousness” and comparing it against Ofcom Nutrient Profile and Health Star Rating scores of the food in question; Spearman correlation coefficients between expert- and lay evaluations with these scores was significant.
Fats
Fats provide us with energy and transport nutrients throughout the body. In addition, fats contribute to taste perception as well as being involved in many physiological processes that play an important role.
Healthy fats include polyunsatured plant-based fats like olive oil and avocados as well as monounsatured animal-sourced fats like meat and fish; particularly oily varieties of fish like sardines and mackerel for omega-3 fatty acid content, essential to heart health. Avoid processed meats, full-fat dairy products such as cream cheese and butter as well as shortening and lard as these contain unhealthy saturated fats that should be avoided to promote heart wellness.
Snacking can help increase your intake of healthy foods, but it’s essential that you select smartly. Ideally, snacks should consist of whole food that contain protein, fiber and a small amount of fat; many packaged options, however, contain added sugars and salt – be sure to read Nutrition Facts labels when purchasing packaged snacks, and aim for products containing less than 3 grams per serving in terms of sugar or sodium content.
Fiber
Fiber has long been considered “nature’s broom.” When combined with water in your digestive tract, fiber absorbs it and expands, helping sweep away waste from your system while also adding bulk to stool to ease and prevent constipation. Fiber may also help lower cholesterol levels, stabilize blood sugar (glucose) levels and serve as prebiotic food for healthy bacteria colonies in your gut.
Taylor suggests aiming for 25 to 35 grams of dietary fiber each day. Check out some nutrient-packed snacks:
Air-popped popcorn contains 2.1 grams of soluble fiber per cup and you can enhance its nutritional profile further with an addition of chia seeds for insoluble fiber intake. Season your snack with chili powder, cumin or garlic for extra flavorful enjoyment! Or indulge in Mediterranean tradition: carrot sticks paired with hummus that is packed with both insoluble and soluble fiber sources – you could even make the hummus yourself to ensure maximum control over its ingredients!
