Craving a Snack? Here’s How to Pick One That’s Actually Good for You
Generally, snacks have a pretty poor reputation when it comes to health. “While some people think that snacks are ‘bad,’ they can certainly have their place in a balanced lifestyle,” says Lauren Manaker MS, RDN. “Snacks aren’t inherently unhealthy; it all comes down to the choices we make and the context in which they’re eaten.”
In fact, a thoughtful snack can serve us in a variety of ways, providing energy between meals, helping to maintain blood sugar levels, and even curbing cravings and overeating later on in the day or night. However, not all snacks are created equal when it comes to health benefits. Read on to learn what to look for in a healthy snack, as well as some delicious snack options that are actually healthy.
- Lauren Manaker, MS, RDN, LD, registered dietitian and author of Fueling Male Fertility
- Amy Davis, RDN, dietitian and founder of Amy Davis Nutrition, LLC
What to Look for in a Healthy Snack
Macronutrients
When it comes to sussing out a healthy snack, balanced and optimized nutrition should take priority. “A good snack should provide energy without just piling on empty calories. Focus on snacks that include protein, fiber, and healthy fats, as these help keep you full and energized throughout the day,” Manaker says.
Amy Davis, RDN, agrees. “These macronutrients help you feel satisfied until your next meal and support optimal blood sugar levels,” she says. They also encourage gut, immune, tissue, heart, and overall health and are mostly found in fruits, vegetables, whole grains, lean protein, nuts, seeds, legumes, olives, and avocados.
Micronutrients
Micronutrients like vitamins, minerals, and plant compounds are also ideal in a healthy snack choice. “These are essential for your body to function at its best,” Manaker says. Micronutrients are often concentrated in plant-based foods, like those mentioned above, but can also be found in lean protein sources like poultry, low-fat dairy, eggs, and fish.
What to avoid
On the other side of the coin, snack foods can also be notorious sources of nutrients we generally want to avoid. These include excessive amounts of sodium, added sugar, mystery additives, and saturated fat.
Long-term high sodium intake can result in elevated blood pressure levels, added sugar is a major pro-inflammatory agent that can contribute to insulin resistance over time, and many additives and preservatives lack the long-term research needed to fully grasp their health implications. While saturated fat has been at the heart of some controversial research, the nutrient is generally considered to increase LDL (low-density lipoprotein or ‘bad’) cholesterol levels which can contribute to heart disease risk if chronically consumed in high amounts. These nutrients are typically found in processed meats and ultra-processed foods like chips, cheese puffs, pretzels, candy, packaged desserts, and sugar-sweetened beverages—and should be enjoyed only on occasion.
5 Healthy Snacks to Consider
Thankfully, there are plenty of snacks that fit within these guidelines, qualifying them as healthy options sure to satisfy and nourish. “Snack time is a great opportunity to fill in any nutritional gaps you might have missed during your main meals,” Manaker says. “For example, if you didn’t quite get enough fruits, vegetables, or protein at breakfast or lunch, your snack can help balance things out.”
Dates
“Some folks are worried about the sugar content of dates, but these are energizing, naturally-occurring sugars that come with about four grams of fiber per serving, plus magnesium and potassium,” Davis says. In turn, these trendy fruits support gut, heart, and bone health. And when paired with a little nut butter, dates can make for a nourishing and satisfying snack.
Cheese and Crackers
Though charcuterie fare—like cheese and crackers—isn’t usually viewed as super nutritious, some cheese and cracker combinations can be! “Whole grain crackers paired with high-quality cheese like aged cheddar or goat cheese provide a mix of healthy fats, protein, and fiber,” Davis says. Opting for smaller cheese portions or low-fat or low-sodium (like Swiss) cheeses can help keep the saturated fat and sodium content low. “Add some berries on the side to boost this snack’s fiber and antioxidant levels,” Davis adds.
Walnuts
All nuts, particularly walnuts, are stellar snack choices. “They contain two grams of fiber and four grams of plant-based protein to help keep you full, but their standout feature is an excellent source of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid,” Manaker says. “ALA is known for its role in heart health, helping to reduce inflammation and support overall cardiovascular function.” And their nutrition doesn’t end there. “They provide essential micronutrients like magnesium and vitamin E, too,” Davis adds. These nutrients champion heart, immune, gut, and metabolic health.
Whole-Grain Chips and Guacamole or Hummus
“Whole grain tortilla chips with dips like guacamole or hummus offer a nutritious combination of fiber-rich carbs and healthy fats for a perfect snack pairing,” Davis says. “Boost this nutrition even more by adding some veggies like carrots or bell pepper strips.” Homemade dips are typically the healthiest choices, but store-bought options with minimal ingredients you recognize can also be super nutritious.
Prunes
Though typically typecast for the older generation, prunes are a surprisingly healthy choice for snackers of any age. “They are particularly beneficial for bone health, as they are rich in vitamin K, potassium, and antioxidants, all of which support bone density maintenance,” Manaker says. “Additionally, prunes have a low glycemic index, making them a great option for steady energy levels without causing a spike in blood sugar.” And as dried plum products, these nourishing fruits are also surprisingly tasty. Enjoy them as is, filled with a bit of nut butter, or even paired with a low-fat cheese for a satisfying midday pick-me-up.
