5 Things You Need to Know About Healthy Snacks

1. No, Snacking Isn't Bad

It can be if you're shoveling sugar-laden, nutrient-lacking snacks like candy and chips in your mouth. These snacks cause sugar swings that will leave you unsatisfied and hungry. However, a healthy snack is good for you since it can provide a much needed energy boost. It also gives you a chance to make sure you're getting all the nutrients you need during the day, which can sometimes be a challenge if you're limiting yourself to cramming nutrients into just three meals each day. Healthy snacks also reduce the chance of overeating at meal times because you feel over-hungry. Be sure to eat every three hours to maximize your energy levels.

2. It's Not Just About Calories

You're not supposed to choose high-calorie snacks, even for healthy ones. If you're choosing a lower-calorie snack just to shave off 20 or 30 calories, then you could be sabotaging your healthy eating plan. Remember, the goal of a healthy snack is to sufficiently fill you up so that you'll make it to your next meal without feeling excessively hungry. After all, if you're hungry, you're more likely to succumb to something equally unhealthy. Make sure your snacks satisfy your appetite so that you don't find yourself hungry again 15 minutes later. Don't be afraid of that handful of almonds just because it may have 20 or so more calories than a small apple!

3. On Your Way Out the Door

Careful consideration has to be put into choosing healthy snacks. Many of us don't have a lot of extra time, so snacks also need to be fast and easy. Prepare a few days worth of vegetables and fruit into snack-sized containers or bags so you can grab them on the go. Make your own trail mix by tossing some high-fiber cereal with dried fruit and a few nuts. Divide it up into serving-sized bags. Buy yogurt in serving-sized containers. Whole-grain crackers and pretzels are also a good option for fast and healthy snacks

4. Snack Size, Not Super Size

Women should have a snack of around 150 calories and men can have snacks of about 200 calories. One cup of cantaloupe or grapes is 60 calories. One-third of a cup of granola is 200 calories. One small can of water-packed tuna with four whole wheat crackers is 155 calories. A serving of almonds, about 20, is about 140 calories. All of these natural foods provide essential nutrients in a snack-sized portion.

5. The Low-down on Energy Bars

Energy bars can sometimes make a good healthy snack if you're strapped for time and haven't had a chance to prepare anything. You just have to be careful with your selection. Pick low-calorie ones that are low in saturated and trans fats. The average person needs an energy bar with only 20 to 25 grams of carbohydrates. Don't buy meal replacement bars as a snack.