Typical or traditional snack foods tend to be highly processed. That means that they are usually high in calories, fat, and sodium, offering few nutrients and little dietary fiber. Smart snacking is an important part of a healthy diet. Adding one or two nutrient-dense snacks to your daily meal plan may increase your metabolism, fill nutrient gaps, enhance energy, stave off overeating and help maintain mental function and blood sugar levels. The keys are to choose foods wisely and watch portion sizes.
Healthy Snack Basics
Ideally, snacks should offer 200 calories or less and a balance of protein, carbohydrate and healthy fats. Limit fat to 3 grams per 100 calories. The best snacks are natural, whole foods, such as low-fat or nonfat dairy products, whole grain breads and cereals, fruits and vegetables, and nuts and nut butters.
Something Crunchy
If your ideal snack consists of fried chips and dips, try serving raw veggies with reduced-fat ranch dressing for a tasty, nutritious option.
Can't part with chips? Trade in greasy chips for baked tortilla or pita chips and serve with a black bean salsa or hummus.
Another great snack is light microwave popcorn. Top it with a little shredded sharp cheddar cheese.
Another option is topping low-salt, whole wheat crackers with 1 tbsp. natural peanut butter or a snack-sized can of tuna (packed in water).
Low-fat string cheese is nutritious and conveniently wrapped. Pair it with a sliced apple, a package of mini rice cakes or a couple of crunchy bread sticks.
Another easy option is to grab a handful of your favorite unsalted nuts (almonds, cashews, soy nuts) along with a few sunflower or pumpkin seeds.
Something Sweet
Do you prefer candy or cookies? Then a sweet snack might please your palate. Fresh and dried fruits are the best option.
You can also try this healthy smoothie recipe: Blend some frozen fruit (such as a frozen banana or berries) with 1 scoop of nonfat yogurt, 1 cup of skim milk and 1 tsp. of honey until smooth and creamy.
A small container of your favorite flavored yogurt is a great snack. Top it with a handful of reduced-fat granola or slivered almonds.
Another good dairy snack is reduced-fat cottage cheese with water-packed pineapple chunks.
Something Warm
Craving something warm? Cook a medium-sized baking potato in the microwave and top with any of the following: 1 oz. reduced-fat shredded cheese, cooked veggies, salsa, a scoop of vegetarian or turkey chili and/or 2 tbsp. light sour cream.
How about a cup of soup? Choose a veggie, broth-based variety that is marked "healthy" or "reduced sodium."
Cook a packet of instant oatmeal and mix in a few chopped walnuts and raisins.
Toast half a whole-wheat English muffin and top it with 1/2 tbsp. light cream and some all-fruit spread.
Cook half a sweet potato in the microwave and top it with 1/4 cup applesauce and a dash of cinnamon. You'll feel like you're eating sweet potato pie.
References
- Br J Nutr; When, how much and what foods are eaten are related to total daily food intake; JM de Castro; Aug 2009
- J Adolesc Health; Effect of snacking frequency on adolescents' dietary intakes and meeting national recommendations; RS Sebastian, LE Cleveland and JD Goldman; May 2008
- J Am Diet Assoc; Benefits of snacking in older Americans; CA Zizza, FA Tayie and M Lino; May 2007
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