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 nuts
  1. Dried fruits, such as raisins, dried apples, dried kiwifruit, dried dates, etc., as well as preserved fruits, candied fruits, plum, etc. These 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 some will add flavors with sugar and salt. As a result, that will add extra calories to the body. Moreover, sugar and salt can completely suppress the taste of all kinds of nuts.

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. First, if there is a package, you’d better look at the food ingredient list and nutrition label on the back. The better choice is fewer additives in the ingredient list there. In terms of the nutritional labels, it is important to mainly look at the sodium content of dried fruits.

Use of puffed fried products

Of course, when you are very hungry, and there is no other food to replace, you can choose a bag of instant noodles. At this time, you don’t need to think about your health. 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.

Select those additional foods with less additives

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. Therefore, the best choice is oatmeal ranked first, and there is no other added.

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

As long as natural fruits are safe, you can choose as you like

What to use for healthy snacks

First of all, fried nuts. These kinds of snacks contain a lot of vitamin E, zinc, calcium, phosphorus, dietary fiber, etc. But the only deficiency is the large oil. It is recommended to eat a handful of nuts (controlled at 25g) in a day.

Eating them at breakfast or half an hour after breakfast because working in the morning will consume brain power and certain physical strength. These kinds of nuts can be used as a supplement and will not cause energy accumulation.

Use other kinds of healthy snacks are the same amount. Try not to 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. So eating more is easy to causes obesity.

If you want to stay up late at night, eating some snacks with strong satiety is recommended. 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 number of snacks should be moderate.

Do not affect the intake of meals when eating snacks.

If you eat too many snacks, you should reduce the number of meals 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.