Smart Snacking Boosts Nutrition and Limits Calories, Salt, and Sugar
Most healthy eating plans focus mainly on meals, but what you eat in between meals is important, too—plenty of snack foods are high in added sugar, calories, and/or fat while offering little in the way of nutrition.
For healthy snacking, planning is important, just as it is for meals. If you don’t have something healthy on hand, you’re more likely to grab something that’s quick but unhealthy, especially if you’re on the go.
A guide to healthy snacks
Keep these guidelines in mind when selecting snacks.
“Choose nutrient-dense foods that are low in calories,” advises Adee Rasabi, RD, CDN, CDE, CSG, a clinical dietitian at Weill Cornell. For example, low-fat cheese that’s already portioned into individual servings and low-fat or nonfat yogurt provide protein and calcium, and fruits and vegetables contain an array of vitamins, minerals, and antioxidants.
Choose natural, unprocessed or minimally processed foods. If you enjoy baked products, like crackers, se-lect ones that are made with whole grains.
And, limit the sodium and fat, especially saturated fat. “Snack foods should contain less than 140 milligrams (mg) of sodium per serving; check the Nutrition Facts label and note the serving size,” says Rasabi.
Satisfy your hunger
To keep your hunger pangs at bay until your next meal, Rasabi offers these suggestions:
“Make a parfait with nonfat Greek yogurt and fruit, and some high-fiber, unsweetened cereal; the fiber and protein will quench your appetite. Or, pair vegetables with hummus (dip made from chickpeas) or yo-gurt dip—stir onion and garlic powder and some herbs into nonfat yogurt.”
A handful of unsalted nuts provides protein, fiber, and healthy fat, and consuming nuts has been linked with lower LDL cholesterol levels and other cardiovascular benefits, as well as living longer. However, nuts are relatively high in calories, so limit your portion size.
Snacks to bypass
Many snack foods are “empty-calorie” foods, meaning that they offer nothing in the way of nutrition even though they contain considerable calories.
“Skip the potato chips, which are high in salt and fat, and doughnuts, which are loaded with fat, sugar, and refined flour. Candy bars are pure sugar, and soft drinks are ‘liquid candy’,” Rasabi says.
Also, be aware that some healthy-sounding snacks may pack a big calorie punch, and contain a lot of added sugar and fat.
Rasabi notes that granola and granola bars can be deceiving: They may seem healthy, because the base is oats, but many products are loaded with added sugar and fat, especially if they have a chocolate or yogurt “coating,” which is just frosting in disguise.
“Breakfast pastries and muffins may sound nutritious if they contain fruits and nuts, but they usually are made with refined flour and a lot of added sugar, and most come in oversized portions; remember that most muffins are just cake without icing,” says Rasabi.
A good general rule of thumb is to avoid the processed, packaged snack foods, which are found primarily in the center aisles of the supermarket; the more nutritious whole foods are usually located around the outer perimeter of the store. Shop the perimeter first, and only then go into the aisles that contain items you need; this also will help you cut back on impulse buying.
Too much snacking
Even healthy snacking can become unhealthy if you overdo it.
“There’s a fine line between eating frequently and eating continuously,” says Rasabi. “Create a structured eating plan, and eat at regular times every day, even when snacking. The ideal plan includes three meals and two or three snacks. Don’t go more than three hours without eating.”
Rasabi notes that reasons for overeating, including constant snacking, include boredom, stress, and being tired. “If you’re bored or stressed, take a walk instead of eating, and be sure you are
get-ting enough sleep,” she advises.
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