Choosing healthy snacks is an important part of maintaining a healthy diet. Snacks can help manage hunger, increase nutrient intake, and support weight management goals. Here are some tips for choosing healthy snacks:
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Read the Nutrition Facts label: This label provides information on serving size, calories, fat, sodium, and added sugars. Look for snacks that are low in fat and added sugar and high in fiber and water.
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Choose nutrient-rich foods: Fruits, vegetables, whole-grain snacks, and low-fat dairy are all good choices for healthy snacks. These foods are full of vitamins and low in calories and fat.
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Include protein, carbs, and healthy fats: A healthy snack should contain some protein, carbs, and healthy fats. This combination will help keep you full and nourished.
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Avoid sugary beverages: Sugary beverages are a major source of calories with little nutritional value. Instead, drink water, coffee, or tea.
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Limit processed foods: Processed foods, such as salty snacks, desserts, candy, and sweetened beverages, tend to be high in carbohydrates while providing minimal amounts of other essential nutrients. High consumption of these unhealthy snacks would lead to an energy-dense and nutrient-poor diet.
Here are some examples of healthy snack components:
- Apples (dried or cut into wedges), 1 medium or ¼ cup (35 grams)
- Bananas, 1 medium
- Raisins, ¼ cup (35 grams)
- Fruit leather (dried fruit puree) without added sugar
- Carrots (regular carrots cut into strips, or baby carrots), 1 cup (130 grams)
- Snap peas (the pods are edible), 1.5 cups (350 grams)
- Nuts, 1 oz. (28 grams) (about 23 almonds)
- Whole-grain dry cereal (if sugar is not listed as one of the first 2 ingredients), ¾ cup (30 grams)
Remember that no one snack will lead to weight loss, but incorporating healthy snacks into your diet can help promote weight loss as part of an overall healthy eating pattern.
