Choosing The Healthiest Nonperishable Snacks
Not all prepackaged snack foods are sugar or calorie bombs, but weeding out the healthy options from the unhealthy can be a tricky business.
Snack foods are often labeled and marketed in a way that lead the public to believe the food item is a healthy choice, when this isn’t always the case,
That’s why it’s so important to read labels and not only understand the names of ingredients, but what they’re providing or not nutritionally.
Crackers
Look for cracker varieties that are higher in fiber, which helps boost satiety ― look for about 5 or more grams of fiber per serving.
According to healthline.com, an online medical site, Crackers with a higher fiber content tend to come from whole sources of grains, so make sure these are the first things you see on the nutrition label.
Nuts
Look for raw or dry roasted options that are either lightly salted or unsalted, and check to make sure the ingredients list is recognizable and as short as possible.
If flavored nuts are more your thing, avoid varieties that are high in sodium, anything over 140 milligrams per serving and added sugars. If the nuts contain more than 5-7 grams of added sugar per serving, it’s best to steer clear.
Chips
Even though there are plenty of brands that are improving the healthfulness of chips, they’re still considered one of the least healthy snack options.
Still, cravings happen, in which case look for chips that are baked or dehydrated (say, kale chips). Chips that list whole grains as the first ingredient are a good choice too, since that means they’re higher in fiber.
Aim for a minimum of 3 grams of fiber and protein per serving, and make sure the ingredients list is limited and only contains ingredients you recognize.
Avoid chips that contain saturated fats, hydrogenated or partially hydrogenated oils and are high in sodium and added sugars.
Popcorn
Popcorn alone is a great snack choice — it’s made of a whole grain that’s 100% unprocessed and naturally low in fat and calories.
One 3-cup serving can provide you with anywhere from 3 to 6 grams of fiber.
Steer clear of varieties that are high in sodium (over 300 milligrams per serving) and saturated fat (more than 2 grams), or contain added sugars and trans fats (no partially hydrogenated anything!).
Oatmeal cups
The only downside of oatmeal is that it’s bland, but most tasty versions include added sugar and fat, which can reverse all of the amazing health benefits of eating it as a snack.
To preserve the nutrient quality in an oatmeal cup, consider looking for ones that are less than 250 calories, roughly 30 grams of carbs (with 6 or more grams coming from dietary fiber) and at least 6 grams of protein.
When looking at the ingredients, oats or the word “whole” should be first on the list. You should also be able to recognize the rest of the ingredients.
