Diet Snack Tips

Snack packs boasting 100 calories per serving have it partly right when it comes to healthy diet snacks. But you need to consider the whole package, evaluating snack options based on overall nutrient content. The smartest snack choices provide up to 200 calories, are low in fat and contain no added sugar. Steer clear of snacks that provide saturated fat or trans fat.

Natural Snack Choices

Natural foods, such as fruits, vegetables, nuts and seeds, make healthy grab-and-go snacks. Fruit and vegetables are low in calories and fat free. Because fruit and vegetables contain fiber, they also help you feel satisfied with less calories. Broccoli, cauliflower, bell pepper and snap peas all provide less than 50 calories per serving, or you can enjoy a banana, apple or pear for 100 to 130 calories. Although nuts and seeds provide more fat than other diet snacks, fat grams in nuts come from polyunsaturated and monounsaturated fats, which are necessary for heart health. Walnuts also contain omega-3 fatty acids. The key is to limit nuts at snack time to one ounce portions.

Snack Combos

Combining two healthy snack options from the protein, whole grain, and fruit and vegetable categories can help you feel satisfied and meet your nutrient needs. For example, pair a whole grain with a protein source, such as a slice of whole wheat bread with 1 tbsp. of natural peanut butter. You still need to keep snack calories to a maximum of 200, but you can easily do this when you put two healthy foods together in appropriate portion sizes. Other healthy pairs include multigrain crackers with salsa, fat-free milk with 3/4 cup of grapes or 24 almonds with steamed, mixed vegetables.

Nutrition Labels

Not all pre-packaged snack options are unhealthy, but you do need to check the label for calorie, sugar and fat content, as well as protein and fiber. Pay attention to serving sizes listed on the nutrition label, even in packages marketed as snack-sized portions. When you buy convenience foods in bulk packages, measure out individual serving sizes into reusable containers so that you don't overeat when you're in a hurry.

Snack Perspective

When you think of snacks as a dessert or a treat, this can support a snack stereotype that makes between-meal eating seem like cheating or giving in. On the contrary, healthy snacks are an important component in a balanced diet, helping prevent hunger spikes that lead to overeating. Smart diet snacks also play a role in helping you get enough fiber, protein and the right kinds of fat. Plan your snacks ahead of time when you plan your meals. Include snacks on your shopping list to make sure you always have healthy choices on hand.