There are a myriad of snacks out there all claiming to be the healthiest and the most mouth-watering, but what should we look for when we all have different snacking requirements? Let’s get to the bottom of what you should, and shouldn’t, be tucking into for a guilt-free treat.
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The Healthiest Snacks Contain Mostly Natural Ingredients
Mindless snacking can lead to weight gain and other health problems, but resisting the biscuits and crisps is no easy feat when you’re ready to tear open your lunchbox at 10am. Replacing empty calorie-laden snacks with those made from wholefoods ingredients can often be just as satisfying, and help you avoid the sugar crash.
Look for snacks with ingredients high on the list that you can recognise and pronounce, such as grains, fruit, vegetables or familiar protein sources such as nuts. They will naturally be higher in vitamins, fibre and minerals, and some will even get you on your way to your 5 a day.
Steer clear of those with additives and processed ingredients. Some snacks may appear to be healthy if they are marketed as such, but even these can often be bulked out with fake ingredients that aren’t as good for us in the long run as the real thing.
DietitianJo Travers
Eating lots of processed food is associated with health problems like diabetes, heart disease and cancer, so although often convenient in the moment, processed snacks can actually cause long-term health problems if you eat them a lot.
However, there are lots of genuinely healthy choices available to choose from now. Planning your snacks in advance is useful because you will have something healthy to hand when you are hungry and can prevent a trip to the biscuit tin!
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Read the Label to Find Snacks With the Best Nutrients For Your Needs
We now know to choose real ingredients when perusing the online snack aisles, but their nutritional values are also an important part of finding your ideal hunger fix, and making it a healthy one. We’ll now shed some light on which of these can keep you full, curb your dessert cravings, and boost your energy.
Snacks With Protein and Complex Carbs Will Fill You Up for Longer
Complex carbohydrates are another filling snack component, as they are digested slowly and high in fibre, which will boost your energy and keep you satiated until your next meal. This will be especially beneficial for dieters.
These complex carbs are mostly found in foods containing oats or other whole grains, pulses, nuts and fruit and veggies. Note that their amount isn’t too important unless you are limiting carbohydrates, so focus on snacks with these particular types of carbs rather than how much they contain.
DietitianJo Travers
Ultimately our bodies need all the different food groups to be healthy and getting a combination of a couple of food groups in a snack is more likely to solve your hunger and keep you going for longer rather than just eating one food group. Something with fibre like fruit or oats, and some protein is a winning combination
Choose Snacks Low in Sugar and Sweetened Naturally for a Sweet Fix
If you have a sweet tooth in the afternoon or after a meal, opt for snacks that contain natural sources of sweeteners for a smart swap. These could be dried fruits or unrefined sugars such as maple syrup. As well as being healthier, they won’t give you the “highs and lows” you feel after eating regular sugary snacks, which can be counterproductive at work or school.
Snacks with low or natural sugars will also be ideal for kid’s lunchboxes, as they will often taste just as good as a packet of sweets and still feel like a treat for them. Of course, a little sugar won’t do us much harm, but try to stick to snacks with around 5g per 100g. Anything with over 15g is considered “high sugar” and is best avoided unless as an occasional treat.
DietitianJo Travers
Sugary foods can cause blood sugar to spike which is always followed by a crash. This crash is bad for two reasons; it can mean the brain and other organs don't get the supply of glucose they need to function properly leaving us tired, and the sugar that caused the blood glucose to spike will get converted to fat and stored rather than being used.
The upshot is that you haven't benefited from the snack and are probably going to be hungry again.
Be Mindful of Fats and Salt When Picking Your Snack
Sensible amounts of fat, particularly unsaturated, are a requirement of keeping us healthy and energised. But how much should be in our snacks? Check the nutritional values on the packet, and ideally opt for those with no more than 5-10g of saturated fat to keep cholesterol levels low.
Too much salt or sodium can raise our blood pressure. Whether you choose nuts, crisps, or crackers, foods with less than 140mg (0.14g) of sodium are considered low, so use this as a guideline when checking the labels to factor this into your daily intake.
DietitianJo Travers
Nuts and seeds are high in fat, and although these are good, heart-healthy fats in large portions can cause weight gain over time because of the high-calorie content. A small handful a day is a good amount to aim for. If this doesn't fill you up, have some fruit alongside for a really balanced snack.
Even sweet snacks can contain a considerable amount of salt by stealth! Salt is often used as a preservative as well as a flavour enhancer so can be found in snack foods with a long shelf-life.
Watch Out for High Calorie Snacks, Especially if You’re Inactive
For those watching their calorie intake for dietary reasons or general good health, it is recommended that your snacks (based on having two a day between meals) be around 200 calories each.
If you are active throughout the day you could probably handle a little more than this as your energy output will be greater. But if you are fairly static in your day to day life, for example working in an office or sitting down most of the day, this would be a good guideline to follow.
DietitianJo Travers
Your meals are the best place to get the bulk of your calories because they tend to be more balanced and (hopefully!) eaten away from a desk so you can eat more mindfully.
Snacks on the other hand are often eaten on the go and it's easy to eat mindlessly and consume large amounts of calories without realising it! Try to give yourself a few minutes to concentrate on your snack so you get the most of it and don't over-eat without meaning to.
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For Consistent Health Success, Go for Snacks That You Know You Enjoy
You may be a long term health nut or new to the world of eating well, but one of the most important factors to remember is to pick one you actually like the taste of! If you’re forcing down something you don’t like, you’re more likely to toss it aside and head to the illicit vending machine for a family size pack of chocolate.
If you hunt down snacks that are healthier versions of your favourite treats, such as low-calorie crisps, plain popcorn, unsalted nuts or bars made with fruit, you will be more likely to stick to your new healthy habits.
DietitianJo Travers
Eating should be enjoyable and a welcome break in your day. If you resent the snack you have chosen it's easy to become rebellious! Remember a snack can be a small portion of anything, so if you have some leftovers from last night's dinner that aren't enough for lunch, that will make a perfect tasty snack.
