By: Paige Valentik

Snack habits can significantly impact your goals…both in good ways and bad!  It is a common misconception that “easy” snacks are “unhealthy” snacks. Don’t get me wrong, walking down the snack aisle can be confusing. Between claims of “low in sugar” to “contains a serving of fruits and vegetables” to “heart healthy” it can be hard to decipher what’s actually good for you and what’s just really good marketing. Food marketers should get paid the big bucks!

Snacks are an opportunity to boost your intake of nutritious foods and tame your hunger between meals. To build a satisfying snack that keeps you full between meals, aim to get a mix of protein, fiber, and healthy fats (or at least two of the three). While whole foods are a sure way to boost your nutrient intake, many packaged snacks can also contribute important nutrients and keep hunger at bay. Here are some of the easiest options to have around:

1. Fruits or Vegetables with Nuts or Nut Butters

Fruits and vegetables contain fiber, which slows digestion and keeps you feeling fuller for longer. Nuts are packed with a mix of plant-based protein, heart healthy fats and fiber. This combination will help keep you satisfied while managing blood sugar. Both of these foods are convenient to grab and go, requiring little to no preparation.

2. Popcorn

Popcorn is a whole grain high in fiber and can easily satisfy either a sweet or salty craving. Our house loves Skinny Pop or Boom Chicka Pop brands. One of the best parts about this snack is that you can have a large quantity for low calories.

3. Snack bars

Be careful: not all bars are created equal! This is where the talented food marketers come in because they can masquerade as healthy when they have as much fat and/or sugar as a candy bar. Choose ones that are made mostly from whole foods, contain 5g or less of added sugar, and a mix of protein, fiber, and healthy fats. Some examples are RXBars, Think Thin Protein and Fiber and Larabars. Note to self: we may need to do a blog post discussing this topic exclusively.

4. Cottage cheese with fruit

Cottage cheese is packed with protein and micronutrients (think calcium and B vitamins). Be cautious, though, as cottage cheese can be high in saturated fats and sodium; nutrients that can negatively impact a person’s heart health. Choose low-fat options and be aware of other sources of sodium throughout your day.

5. Greek yogurt

Similar to cottage cheese, Greek yogurt is high in protein and contains important micronutrients such as calcium. Another common misconception is that dairy products are unhealthy because of their sugar content. Dairy products contain natural sugars (similar to fruits) and are nothing to be concerned about as long as they are consumed in appropriate portions. Greek yogurt can be paired with fruit to keep it sweet or used as an ingredient in savory dips and paired with vegetables or whole grain crackers.

Snacks can be a part of a healthy diet, whether making your own or relying on something from the package. Choose options made primarily from whole foods. Pair foods that include protein, fiber and healthy fats. Don’t forget to limit added sugar and salt to stay energized between meals while also reaching your wellness goals!