Maybe you've worked through lunch and hunger pangs are setting in. Or maybe you're traveling and in need of a quick snack on the go. Vending machines are a tempting source of snack foods. Many offerings are high in calories, sugar and fat, but if you choose wisely, you can have snacks that won't ruin your healthy eating plan.
Pretzels and Popcorn
If you're in the mood for something salty and crunchy, popcorn and pretzels are healthier alternatives to potato chips. A small bag of Snyder's of Hanover Mini Pretzels has 110 calories and no fat. Smartfood Reduced-Fat Popcorn has 120 calories, 5 g of fat, 1 g of saturated fat and 2 g of fiber.
Granola Bars
According to Snackwise, an organization that seeks to promote better vending options in schools, granola bars are some of the best vending machine offerings. It gives top ratings to Quaker Oatmeal bars, Kashi TLC bars and NutriGrain cereal bars. Other types are reasonable choices as long as long as you have only one. For example, a Nature Valley Granola Bar, Oats & Honey flavor provides180 calories, 6 g of total fat, 0.5 g saturated fat and 2 g of fiber. A chocolate chip flavored granola bar is a good way to satisfy your desire for something sweet without the high amounts of fat and sugar of a candy bar.
Nuts and Seeds
If you follow the suggested serving sizes, nuts and seeds can be a healthy snack that keeps you feeling full and satisfied. A 1/4 cup serving of Planters Sunflower Kernels contains160 calories. With 14 g fat per serving, they are high in fat, but it's mostly healthy unsaturated fat. They contain only 1.5 g of the unhealthy saturated fat and are high in fiber, with 4 g per serving. Planters Honey Roasted Peanuts are another healthy choice -- 1/4 cup has 160 calories, 13 g of fat, 1.5 g of saturated fat and also provides 6 g of protein.
Alternatives
There's a new breed of vending machines offering fresh, natural snacks that are low in trans fats. If you're lucky enough to find one of these machines, you can choose from a number of healthier convenience foods. Product offerings include organic yogurt cups, dehydrated fruit, smoothies and baked chips. Of course, the best alternative is to plan ahead when possible. Keep healthy snacks stashed at your workplace or in your travel bag so you don't need to rely on vending machines.
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