Thumbnail image of: Healthy Snacks: Illustration

Eating Healthy Snacks

Is it healthy to snack?

If your meals are not oversized and your snacks are usually healthy, you can enjoy snacking without feeling guilty. You may need to snack if you:

  • Have increased energy demands from sports or jobs that require heavy labor
  • Have diabetes and need to prevent low blood sugar
  • Skip meals and run out of energy
  • Want to manage hunger to prevent overeating at meal times

Be careful to limit high-calorie, high-fat foods such as candy bars, chips, and ice cream so you can avoid unwanted weight gain and increased health risks. The best choices for snacks are foods that are:

  • Low in saturated fat, such as lean meats, or low or fat-free dairy products
  • High in fiber, such as fruits, vegetables, nuts, or whole grain foods

Snacks that are high in protein and fiber may satisfy hunger longer.

Examples of healthy snacks include:

  • Flavored rice cakes or pretzels with cheese or a low fat dip
  • Graham crackers with peanut butter
  • Crunchy vegetables (carrots, celery, jicama, cherry tomatoes, sweet peppers) with low fat dip
  • Low calorie yogurt or cottage cheese with fruit
  • Fresh or frozen fruits without added sugar
  • Fat free string cheese
  • Air popped unbuttered popcorn
  • Zero calorie flavored water, mineral water, unsweetened teas, or drinks sweetened with Splenda or Stevia instead of sodas or energy drinks

Can I eat high-fat, high-calorie foods sometimes?

If you try to avoid all sweets and high-fat foods, you may start craving them and start overeating. It’s better to enjoy eating a high-fat, high-calorie snack now and then. If you feel guilty or you want to have this kind of snack more often, skip an extra serving of food at dinner or exercise a little longer. You can have a high-calorie snack sometimes, as long as you also stay active.

Developed by RelayHealth.
Adult Advisor 2015.1 published by RelayHealth.
Last modified: 2015-01-02
Last reviewed: 2015-01-02
This content is reviewed periodically and is subject to change as new health information becomes available. The information is intended to inform and educate and is not a replacement for medical evaluation, advice, diagnosis or treatment by a healthcare professional.
Copyright ©1986-2015 McKesson Corporation and/or one of its subsidiaries. All rights reserved.

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