Snacks are eat-in spare time, as the name hints. But with the modernization of daily life, snacks are also known as “Junk” foods. There are many kinds of snacks. The key is how to choose them and how to eat them properly. So here is a little advice for you to choose healthy snacks. I hope it will help you.

Types of snacks

  1. Stir-fried nuts, such as peanuts, walnuts, pistachios, melon seeds, almonds, etc
Fried nutts
Fried nutts
  1. Dried fruits, such as raisins, dried apples, dried kiwifruit, dried dates, etc., as well as preserved fruits, candied fruits, plum, etc. which are nominally made from various dried fruits.
Dried fruits
Dried fruits
  1. Puffed fried, such as potato chips, shrimp chips, popcorn, fried rice, instant noodles, onion rolls, etc.
Potato chips
Potato chips
  1. Drinks, such as sweet drinks, cola, sesame paste, oatmeal, lotus root powder, milk, yogurt,, soymilk, etc
  1. Natural fruits and vegetables, such as apples, oranges, strawberries, tomatoes, cucumbers, etc
Fruits and vegetables are healthy snacks
Fruits and vegetables

How to choose healthy snacks

Try to choose the original flavor of nuts

Today’s nuts are made into a variety of flavors. The reason for choosing the original flavor is that other flavors will be added with sugar and salt. That will add extra calories, and it is not suitable to cultivate light flavors. Moreover, the flavor of all kinds of nuts may be added with sugar and salt in order to cover their taste.

Choose natural fruits with less additives

So what is natural? Natural fruits are made by natural drying without adding other additives. For example, many salt, sugar, potassium sorbate, and other additives are added to preserved fruits and preserves. Also, the original quality is hard to detect. You can check the nutrition label of some packages of plum. Some of there the content of sodium is about 10 times higher than the recommended amount.

When you choose these dried fruits in the supermarket, you have to consider some matters. If there is a package, you’d better look at the food ingredient list and nutrition label on the back. Less additives in the ingredient list there, the better choice. As for the nutrition label, the dried fruits mainly look at their sodium content.

Direct pass for puffed fried products.

Of course, when you are very hungry, and there is no other food to replace you, you can choose a bag of instant noodles. At this time, you don’t need to think about your health first. Your hungry is very important, and you can have a meal. Next time, you can prepare some healthy snacks at home in advance for the unexpected.

For beverage preparation, select those with less additives (direct pass for sweet drinks)

Here we mainly talk about the choice of oatmeal. When purchasing, we must carefully look at the list of ingredients at the back. Some oatmeal ingredients are ranked at the second or even the third place on the list, which are not optional. The best choice is oatmeal ranked first, and there is no other added.

When choosing, yogurt, soymilk, oatmeal, lotus root starch, etc. are all good choices.

Natural fruits can be chosen at will as long as they are safe

When eating healthy snacks

First of all, nuts are fried. These kinds of snacks contain a lot of vitamin E, zinc, calcium, phosphorus, dietary fibre, etc.. But the only deficiency is the large oil. It is recommended to eat a handful of nuts (controlled at 25g) in a day. It is better to eat them at breakfast or half to an hour after breakfast because working in the morning will consume brain power and certain physical strength. These nuts can be used as a supplement and will not cause energy accumulation.

Other kinds of healthy snacks are the same amount. Do not affect the dinner as much as possible. Because no matter how good these snacks are, they can not make up for and replace the nutrition of vegetables and other grains in the dinner. Eating more is easy to cause obesity.

If you want to stay up late at night, it is recommended to eat some snacks with strong satiety. Such as a cup of soymilk or oatmeal plus one or two pieces of whole wheat bread or fruit.

Matters needing attention to healthy snacks

When choosing packaged snacks, pay attention to the ingredients list and nutrition label.

Although snacks are good, the amount of snacks should be moderate. Do not affect the intake of meals. If you eat too many snacks, the number of meals should be reduced appropriately.

The best choice for snacks is the original flavor.


Sam Perera, Founder of Stethostalk, is a food safety follower and organic food lover. He has completed the PLANT-BASED NUTRITION Cornell Certificate Program, Cornell University, US. Before this, he worked for a few years in IT services. A dedicated follower of nature, he believes in healing with natural foods. In his free time, he loves Gardening, Blogging, and traveling.

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