Snacking can be an efficient way to supplement nutrient needs throughout the day, but many snacks contain excessive sugar and salt levels.
As part of our effort to help consumers select healthier snacks, we asked participants to describe their ideal snack. Their responses included items that fall within the category of healthy eating such as sandwiches and fruit.
1. Fruit
A cup of fresh fruit such as strawberries or bananas makes an easy and delectable snack, especially when combined with whole grain crackers or hummus for added fiber and healthy fats.
Avoid sticky fruit snacks that are high in sugar, low in fiber and contain trans-fats that clog your arteries – opt for whole fruits which are nutrient-rich (check the Food Group Gallery for ideas).
Choose foods and drinks low in added sugar if you are trying to lose weight, with water as the exception – which has no calories and no added sugars! Keep healthy snacks accessible in convenient places so they will be less likely to tempt you towards unhealthy options; store small containers of cut vegetables or whole fruit in your fridge, or place a bowl on your counter as reminders to choose healthy choices instead.
2. Yogurt
Yogurt is an all-round healthy option and one of the most beloved dairy foods, making an excellent afternoon or late-night snack option. Low-fat or nonfat varieties provide a delicious mix of carbs and proteins to slow digestion for extended satiation.
Yogurt is a nutritious treat packed with calcium, vitamin B12, potassium and magnesium; plus it can contain probiotics! A perfect way to start or end a day right, yogurt is ideal as either breakfast or snack food; additionally it can be used in making sauces and marinades with higher-fat ingredients like sour cream.
Greek (strained) yogurt is particularly high in protein, which can promote satiety and help control hunger. Be sure to select low-sugar varieties to cut calories. Add ground flaxseed for an additional source of fiber and plant omega-3s.
3. Cheese
Cheese often receives the blame as being high-fat food, but selecting varieties with healthy properties such as calcium, protein, phosphorus and probiotics from fermentation can actually make it an incredibly nutritious treat.
As cheese can be high in saturated fat and sodium content, it is best to enjoy it in small portions. Pairing your cheese with whole grain products like crackers or vegetables helps lower calorie counts and helps you enjoy every bite without regret!
Be it snacks for children or adults, strive to choose options with low levels of sugar and salt. Planning ahead by prepping hard-boiled eggs or cutting up vegetables ahead of time may help ensure a more satisfying snacking experience! Remember cravings as signals from your body; respond by stocking your snack bag with healthy choices to prevent overeating during meals.
4. Nuts
Nuts are an excellent source of protein, healthy fats and key vitamins like fibre and selenium – not to mention an enjoyable treat in their own right or as an addition to salads and side dishes! For optimal health benefits, select plain nuts instead of salted or flavoured varieties which often contain too much salt and sugar (thus negating many health advantages).
A handful (30g) of nuts is an appropriate portion size to aim for. Before selecting any brand of nuts, carefully read through their nutrition facts and avoid those with added salt or sugar. Mix up different types to get a variety of nutrients. Nuts have been shown to reduce heart disease risk because they contain unsaturated fats such as omega-3 fatty acids that also help lower cholesterol and triglyceride levels and decrease inflammation levels in the body.
5. Seeds
Seeds have quickly become a key component of plant-based diets and clean eating movements, providing protein and healthy fats without the calories associated with nuts. They’re perfect for adding crunch to yogurt parfaits or whole grain dishes!
Beans provide essential heart, bone, muscle and brain-nourishing nutrients. In addition, most of us don’t get enough fiber.
Add pumpkin seeds, chia seeds and sunflower seeds to yogurt or oatmeal for an easy snack that packs flavor and crunch! When buying packaged foods that contain nuts or seeds, read their ingredient lists closely for added sugar, sodium (salt) and saturated fat content; select products with shorter lists that you can pronounce easily; adding these healthful snacks can help you meet wellness goals faster!
