How to Pick a Healthy Snack

By Susan Palmquist

Who doesn’t crave a candy bar or a bag of potato chips from time to time? But do you always have to say no to these guilty temptations, or is it sometimes okay to indulge in the odd snack or two? The good news is snacks can actually be good for you — and yes, the bad news is not just any snack will do. To help you make the right decisions and avoid common snacking pitfalls, here are some basic do’s and don’ts.

“Do select a snack that’s as close to nature as you can find,” says Elaine Wilkes, N.C, M.A., a.k.a. “The Snack Therapist.” Go with items like fruits and vegetables and stay away from anything that’s highly processed.

Do read every single food label. Wilkes suggests paying special attention to the first three ingredients. If you see sugar listed there, put the item back and go with something else.

Don’t assume all sugar is created equal. Even though snacks that are loaded with sugar should be avoided, if you have to make a choice of a product containing sugar or high fructose corn syrup, opt for the snack with the sugar. Many manufacturers use corn syrup because it’s cheaper, and studies have shown that consuming high fructose corn syrup can pack on the pounds.

Don’t just grab any low-fat item. Many have added sugar to make up for the loss of taste when the fat is removed. And if you think snacks containing artificial sweeteners are a good pick, you’re wrong. Wilkes says they trick your body into overeating because it’s basically getting ready for something sweet anyway — so there’s no advantage to picking something made with low-calorie sweeteners.

Do check the amount of sugar that’s in the snack product. A simple rule of thumb is 4.2 grams equals one teaspoon of sugar, so look at the grams on the label and divide by 4.

Don’t assume it’s just snacks loaded with sugar that should be avoided. Peggy O’Shea Kochenbach, a registered dietitian and president of the Massachusetts Dietetic Association, says salty snacks have really taken off because lots of people crave these types of foods. But new guidelines say we should eat less than ½ teaspoon of salt a day. O’Shea Kochenbach says unfortunately most of us consume about two teaspoons. Wilkes says it’s a good idea to check the label and remember that 2300 mg of sodium is equal to one teaspoon of salt. And if you really do crave something salty, opt for products that use sea salt as it’s less processed.

Do look for good for you low fat snacks. Kochenbach says a handy guideline is to aim for 3 grams per 100 calories — but once again, monitor what type of fat the product contains. Stay away from saturated and trans fat and go with poly- and monounsaturated ones.

Do factor the calories provided by snacks into your overall daily calorie intake. Say for example you’re on a 2,000-calorie-a-day diet; try allocating some of these calories to your snacks.

Do create snacks that are smaller versions of your regular meals. O’Shea Kochenbach says snacks are often the ideal way to get essential nutrients.

Do opt for the smaller size bags of snacks. Wilkes says when we buy a larger size bag of any food, studies have shown that we feel like we have to eat all the contents.

Do be careful when you select granola and energy bars. Both Wilkes and O’Shea Kochenbach prefer that their clients eat ones made with fiber and fruit and not the type containing chocolate. Some of them might be advertised as good for you, but they can be loaded with sugar, so check the ingredient list carefully.

Do stock healthful snacks in your pantry. Don’t get caught with a craving and nothing to eat — or worse yet, just sugar- and fat-laden foods.

Do eat healthful snacks throughout the day because they help you sustain energy and stave off hunger, both of which can lead to overeating when you do sit down to lunch or dinner.
Make your own healthy snacks

Kochenbach says nuts and avocados once got a bad rap. While they are high in fat, it’s a good type of fat, so when eaten in moderation, they make an ideal snack.

Both Wilkes and O’Shea Kochenbach give peanut butter high marks. And don’t be afraid to eat a salad with some dressing containing olive oil because once again it’s a good type of fat. O’Shea Kochenbach says a good fat helps our bodies absorb the vitamins in the salad veggies.

O’Shea Kochenbach often recommends low-fat cheeses, whole grain crackers and low-fat/low-sugar yogurt to her clients. Wilkes says tamari-coated almonds and pop-top cans of wild salmon are good to have on hand.

(c) Susan Palmquist