Why Should We Eat Healthy Snack Foods?

Snacking may promote or damage your wellness, depending upon the choices you make. Americans consume too many "solid" fat sources, such as butter and shortening, and added sugars, such as corn syrup, cane sugar and sucrose, according to the Dietary Guidelines for Americans, and they are often in the form of commercially prepared snack foods. Replacing these food with nutritious fare may provide multiple benefits.

Food Choices

Choosing nutritious snacks may improve your dietary choices overall. In a study published in the "Journal of Nutrition" in January 2009, researchers examined the daily consumption of vegetables, fruits and processed snack foods, such as potato chips, in 2,065 elementary school children. They found that children who had access to processed snack foods consumed fewer fruits and vegetables than children who did not. In other words, keeping fruits, vegetables and other nutritious snacks in your home, car and workplace may increase your likelihood of making positive overall food choices. As healthy snack choices become routine, your chance of continuing the pattern long-term and your desire for healthy foods may also increase.

Physical Health

Very few Americans currently meet their daily nutritional needs, according to the Dietary Guidelines for Americans. To lower your risk for chronic diseases and maintain positive immune function, nutrient intake and overall health, the guidelines recommend limiting your sodium intake to less than 2,300 mg per day or 1,500 mg per day if you are over age 50 or have diabetes, hypertension or kidney disease. The guidelines also recommend that you consume primarily healthy fats, limit cholesterol to 300 mg per day and limit refined grains, such as white flour, and sugary foods and beverages. Replacing common snack foods, such as candy and soft drinks, which are high in sugar, and potato chips, french fries and pastries, which are high in saturated and trans fats, with fruits, vegetables, nuts and whole grains can help you accomplish these goals.

Appetite Control

Nutritious snacks may help you manage your appetite -- an important factor in weight control. Whole grains, fruits, vegetables and legumes provide rich amounts of fiber -- an indigestible carbohydrate that promotes digestive function and fullness. In an interview with "Today's Dietitian" in April 2009, dietitian and professor of food science and nutrition Joanne Slavin suggested unprocessed whole grains as ideal snacks for appetite control. "It's the form of whole grains that are important," she said. "Now you can see 'whole grain' snack foods and desserts." In other words, a snack of steel-cut oatmeal provides more satiation than commercially prepared whole-grain cookies. If you find yourself snacking on salty snacks or sugary sweets in response to daytime hunger, opt for a fiber-rich food instead.

Improved Moods

If your meals are many hours apart, you may experience hypoglycemia, or low blood sugar. In addition to hunger, headaches and confusion, hypoglycemia can cause depressive or irritable moods. And what you choose for snacks impacts your moods, according to the author of "Diet-Brain Connections: Impact on Memory, Mood, Aging, and Disease," Mark Paul Mattson. Snacks containing protein and carbohydrates promote blood sugar balance and help your brain produce and utilize the feel-good brain chemical serotonin. Without proper serotonin levels, your chance for depression, anxiety and other negative moods is increased. For improved moods, try snacking on whole-grain bread topped with low-fat tuna salad or peanut butter or yogurt topped with fruit.