How to Choose Healthy Snacks

Snacking is an art, a science, and, for many, a daily ritual. Whether you're the mid-morning muncher, the afternoon grazer, or the late-night snacker -- snacks play a significant role in our daily diet. But with the avalanche of options - from kale chips to quinoa puffs - how do we ensure our snacks are as healthy as they are tasty?

Understand the Snack's Purpose:

First, establish why you're snacking. Is it hunger, boredom, stress, or habit? True hunger calls for nourishment, but emotional eating might need a different approach, like a brief walk or a moment of mindfulness.

Whole Foods First:

Nature, in its wisdom, provides snacks in their purest form. Think fruits, nuts, seeds, and vegetables. These unprocessed treasures are packed with nutrients and devoid of artificial additives.

Check the Ingredient List:

The ingredient list on a packaged snack is a telltale sign of its health quotient. Ideally, a snack should have a concise ingredient list, indicating minimal processing. If you can't pronounce it, you might want to rethink eating it. Aim for snacks with ingredients you recognize and understand.

Mind the Macros:

A balanced snack contains a mix of macronutrients: proteins, healthy fats, and some carbohydrates.

Limit Added Sugars:

Many snacks, even those labeled "healthy," can be laden with hidden sugars. Aim for snacks with minimal to no added sugars.

Fiber is Your Friend:

Fiber-rich snacks can help you feel full and provide sustained energy. Vegetables like carrot sticks, bell peppers, or whole fruits (with skin) are excellent sources. Pair them with hummus or nut butter for added flavor and nutrition.

Watch the Sodium:

Packaged snacks, especially savory ones, can be high in salt. Excessive sodium can impact heart health. Opt for unsalted or lightly salted versions, and always check the nutrition label.

Hydration Highlight:

Sometimes, our bodies confuse thirst with hunger. Before reaching for a snack, consider sipping some water. Hydrating snacks like cucumbers, watermelon, or herbal teas can also be refreshing.

Plan Ahead:

One of the pitfalls of healthy snacking is the lack of preparation. When hunger strikes, we often grab whatever's convenient, not necessarily what's nutritious. Dedicate some time each week to prepare snack portions for the days ahead. Create a designated area in your kitchen with healthy snacks, making it easy to grab and go.

Variety is Vital:

Rotate your snack choices to ensure a range of nutrients and avoid monotony. Experiment with different fruits, vegetables, nuts, and seeds. You may discover new favorites.

Snacking is more than just a bridge between meals. It's an opportunity to fuel our bodies, stabilize blood sugar levels, and keep our metabolism active. By making informed choices and being mindful of our snacking habits, we can ensure that these mini-meals nourish and sustain us.

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"Information courtesy of www.mebykatie.com, Katie Marshall is a certified Medical Esthetician, Acne Specialist, Functional Nutrition Counsellor, Holistic Chef, and Integrative Nutrition Health Coach. Specializing in skin health, gut health, hormone health, and the whole body. The basic premise is that functional nutrition gets to the root of the problem and resolves the actual problem. This is different from conventional medicine which is about prescribing multiple meds to deal with symptoms, with little regard for resolving the root cause of the symptoms. Functional nutrition is more personalized, customized, and holistic. My job is to work in tandem with your medical team and be an advocate for you if necessary." 

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