While vending machine snacks are notorious for their high calorie and fat content, a few nutritional gems are hiding behind the glass. To avoid unwanted saturated fat and sugar, focus on snacks containing nuts, dried fruit and whole grains. These snacks provide heart-healthy unsaturated fat, fiber, and some vitamins and minerals without the not-so-desirable nutritional components.
Candies, Nuts & Trail Mix
Nuts and trail mix are healthy snack choices, as opposed to candies such as fruit snacks, which provide mainly sugar. While trail mix is not a low-calorie choice due to the nuts and dried fruit it contains, it does pack a nutritional punch with quite a bit of unsaturated fat, fiber, protein and minerals. Three tbsp. of Planters Trail Mix containing mixed nuts and raisins provides 7.5 g unsaturated fat, 2 g fiber and 4 g protein, as well as iron and magnesium.
Chips, Pretzels & Beef Jerky
Potato chips are generally not a low-fat option, but baked chips will not put you over your daily limit. One package of Lay's Baked Potato Chips provides only 130 calories and only 1.5 g fat. In addition, it contains 2 g fiber and 2 g protein, along with a small amount of B vitamins and iron. Pretzels have similar nutritional content in terms of calories and fat but have a bit less fiber. Beef jerky, in contrast, contains more fat, along with sodium.
Crackers, Cookies & Pastries
Some crackers and cookies may be high in saturated fat, sugar and salt; pastries also provide plenty of calories and sugar without a lot of nutrition. One healthy option is Fig Newtons, which are moderate in calories and also provide some unsaturated fat, fiber, and vitamins and minerals. One package contains 2.5 g unsaturated fat, 2 g fiber and 15 percent of the daily value of vitamin A and calcium based on a 2,000-calorie diet.
Granola & Snack Bars
Granola bars may be a bit high in sugar, but they are reasonably low in calories and offer some fiber, protein and minerals. Many snack bars that contain fruit and nuts are also healthy options. One Quaker chewy granola bar contains 90 calories, 1 g fiber, 2 g protein, and some calcium and iron. Foods fortified with calcium may be important sources for vegetarians who do not consume dairy products, as they must rely on plant-source foods for this mineral.
References
- LIVESTRONG.COM MyPlate: Planters Trail Mix
- Harvard School of Public Health: Shining the Spotlight on Trans Fats
- LIVESTRONG.COM MyPlate: Lay's Baked Potato Chips
- LIVESTRONG.COM MyPlate: Nabisco Fig Newton Minis
- MayoClinic.com: Dietary Fiber: Essential for a Healthy Diet
- LIVESTRONG.COM MyPlate:Quaker Chewy Granola Bar
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