The American Academy of Family Physicians (AAFP) reports that more than 64 percent of people in the United States are overweight, due in large part to nutritionally deficient, high-fat processed snack food. Fats, carbohydrates and proteins are macronutrients found in almost all food's calories. There are varieties of each macronutrient that are healthy and unhealthy, such as trans fats versus polyunsaturated fats or carbohydrates high in sugar versus carbs with dietary fiber. The trick is to find the healthy versions of high protein, low carb, low-fat snacks.
Low Fat Food
Low fat versions of many foods are available on grocery store shelves and often make good substitutes for snacking. Low fat cheese, sour cream and yogurt provide good dairy requirements while keeping the fat intake down, report AAFP doctors. Fresh food, typically found outside the food aisles in the grocery store and at locally grown farmer's stands always provide lower fat versions of snacks than processed, prepackaged snacks that are produced in sauces and juices high in fat. Roasted vegetables prepared with spray-on olive oil and seasoned with spices can provide an alternative to high-fat munching snacks.
Low Carbohydrates
AAFP recommend consumers eat fewer processed carbohydrates (carbs) that are higher in fiber and nutrients. For example, fructose added to canned and processed fruits and drinks add carbs that are high in calories and sweeten the product with little or no fiber and vitamins. While carbs are an important ingredient in the daily diet needed to provide fuel, low carb snack alternatives can include high-protein, 100 percent whole grain bread toasted with sugar-free jam or a slice of lean turkey, fortified cereal and low-fat granola.
High Protein Food
AAFP doctors report that most Americans receive enough protein in the average diet and do not need to add additional protein. The best protein snacks will be low in trans fats and might include low-fat dairy products such as part-skin mozzarella cheese and yogurt. Many seafood options can be turned into healthy snacks high in protein and low in fat and carbs such as rolled smoked salmon or water-packed tuna. Sardines have no carbs and are high in protein and low in fat. Low-fat cottage cheese makes a good snack choice, especially with added fresh fruit, scallions or spices. Sugar-free protein powders mixed with fresh fruit and skim milk make a good drink alternative to sodas and milkshakes made with ice cream. Edamame are green soybeans that are available in a variety of snacking types. One portion, about 100 grams, of edamame contains 12 grams of protein, about three and half grams of fat and only 13 grams of carbohydrates.
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