The health risks from trans fats and excess sugar has created a need for healthy, natural snacks in the United States. The trend away from three large meals per day to an emphasis on five or six smaller meals throughout the day makes snacking almost a requirement. Fortunately, there are good choices for between-meal snacking -- although some do require advance preparation.
Good vs. Bad Snacks
Bad, or unhealthy snacks, have a high sugar, fat or sodium content -- these usually include cookies, chips, crackers, sodas and trail mixes. While there might be snacks lower in fat, sodium or sugar, they are still processed and do not fall into the category of healthy or natural. Just because a snack is described as "all natural" or "pure" does not mean it is nutritious. Juice drinks and sodas can be loaded with sugar and high in calories. Healthier choices are organically grown fruits and raw vegetables such as celery and carrots, low-fat yogurt, ready-to-eat dry cereal, rice cakes or nuts. Smoothies made from milk or cheese sticks make healthy snacks, too.
Homemade Snacks
Cut-up fruit snacks or sliced raw vegetables are good, portable snacks. Apple slices with low-fat peanut butter provides a balance of carbohydrate, protein and fat. A stalk of celery with low-fat cream cheese or peanut butter is also healthy. A smoothie made with low-fat yogurt, fat-free milk and fresh fruit is satisfying and refreshing. Organic cereal is low-fat, and a handful makes a great snack. Raw almonds, walnuts and pumpkin seeds are healthy, natural protein-rich treats. Popcorn that is 94 percent fat free can be made in minutes and is a great source of fiber.
Store-Bought Snacks
"Fitness Magazine's" recommendations for healthy snacks include those with no preservatives, artificial ingredients or additives. Kashi Autumn Wheat cereal contains only organic whole-wheat cereal, organic evaporated cane juice and natural flavor. Stacy's Parmesan Garlic and Herb Pita Chips are baked, crunchy and salty. Fage Total 2 percent Peach Yogurt is the consistency of softened cream cheese and tastes like dessert. Better Bakes Triple Chocolate Chunk cookie dough takes care of a chocolate craving and has 140 calories per two cookies. Michael Seasons Baked Cheese Curls are crunchy and made with real cheese and 50 percent less fat than regular cheese puffs.
Smart Strategies for Snacking
By preparing your healthy snacks in advance you can control the ingredients and keep them healthy. You can make your own granola or trail mix and keep servings of vegetables and fruits in to-go bags in the fridge. Stash some fruit, whole-grain crackers or baby carrots in your purse or lunchbox so you always have healthy food nearby. Make your snack choices interesting by varying them with additional spices or unusual combinations. Satisfy your cravings with healthier approaches such as a reduced-calorie hot chocolate drink instead of a calorie-laden chocolate bar, or nonfat frozen yogurt for full-fat ice cream.
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