I love snacks. Like, really love snacks [1]. You know that viral Oprah Winfrey meme? The one where she goes on about how much she "loves bread"? Just swap out "bread" for "snacks" and that's how I feel. My caveat is I probably like snacking too much. Chocolate [2], cupcakes, chips, pretzels, pie — you name it, I've snacked on it at all times of the day. Craving something sweet after lunch? I already have a bunch of frozen peanut butter cups on hand. Feeling a little hungry at midnight? Up to make pasta I get. Even as I write this, I am funneling down a bag of Trader Joe's pita chips (it's after 10 p.m., FYI).
This is, of course, not the best way to eat while trying to adopt a healthier lifestyle.
But I am not alone in this. According to a 2015 study, almost all Americans, precisely 94 percent, have a snack at least once a day [3], while 50 percent of the American adult population snack two to three times per day. Furthermore, 70 percent admit that nowadays anything can be considered a snack (raises hand — yup, that's me!)
"Snacking is another opportunity to fuel your body with important nutrients, not just empty calories."
This habit of snacking is not anything new — it also goes back centuries. "Ever find it hard to stop eating your favourite sweet snack?" asks Jessica Rosen, cofounder of Raw Generation [4] and certified holistic health coach. "That is because going back to the beginning of the human species, our bodies have been hard-wired to want sugary foods when they are available during Spring and Summer months so it can turn the excess sugar into stored fat for energy in Winter months when food is scarce. The problem we now face is that we no longer have a shortage of calories — in fact, we have the opposite . . . as many calories and high-sugar foods as we could ever want, 24 hours a day, 365 days a year".
After a bad sugar crash left me feeling pretty sick and my doctor has warned me to watch my health, I knew that I had to make some adjustments to my eating habits and not act like I was going to go into hibernation mode each day. But turns out snacks aren't entirely bad for you — if you do it right, that is.
"Snacks are the best part of the day, in my opinion," shares Spoon Guru [6]'s USA nutritionist Catherine Ward. "I look at snacking as an opportunity for self-care; it's a chance to take a short mental break from your work, have a moment to yourself, and refuel your body. Healthy snack alternatives are important because you want foods that will make you feel good for the rest of your day without weighing you down or leading to a sugar crash before your next meal. Healthy snacks that have a good blend of carbohydrates from fibre, healthy fat, and protein are digested more slowly and keep you feeling full and your energy up until your next meal."
In addition to providing you with more sustenance and fueling you between meals, healthy snacks give you the opportunity to further nourish your body. "Snacking is another opportunity to fuel your body with important nutrients, not just empty calories," adds Kate Schlag, MPH, RD, nutritionist at Munchery [7]. "In addition to satiating hunger, a healthy snack can help you with your health goals: if you're an athlete, choose a snack with protein to help your muscles recover from last night's workout; if you're aiming to drop a few pounds, choose fibre- and water-rich vegetables, which are filling, paired with healthy fats or protein for staying power; if you're trying to improve your cardiovascular health, choose heart-healthy fats like nuts or avocado on whole grain bread".
Of course fruits, vegetables, and proteins, whether in the form of meat or nuts, are always ideal snacks to have on hand in between meals. But sometimes you just want a little bit something more. Here are some healthier alternatives to traditional snacks for those times.
Kind Fruit Bites
If you like: Gummy fruit snacks or fruit leather
Then try: Kind Fruit Bites [8] ($5)
Kind Fruit Bites are a delicious alternative for people like me who love a good fruit snack. Made from all-natural, minimal ingredients with no added sugar, these fruit snacks are great to have in between meals at home or to take as a snack on the go.
Chobani Flip
If you like: Ice cream with all the toppings
Then try: Chobani Flip Almond Coco Loco [9]($1)
"We have several Chobani Flip flavors that have all the same great taste of more indulgent treats," shares Dr. Robert Post, PhD, MEd, MSc, the in-house lead of Chobani [10] Nutrition Center. "S'mores, Almond Coco Loco, or Cookies & Cream, for example, could easily be swapped in for a snack that satisfies a sweet tooth with less guilt and more filling nutrition".
Vermont Smoke & Cure Minis
If you like: Beef jerky and meat sticks
Then try: Vermont Smoke & Cure Minis [11] ($5)
Vermont Smoke & Cure Minis is a Paleo-friendly, low-carb, high-protein snack that is made from beef raised without antibiotics. My mouth is already watering.
Justin's Dark Chocolate Peanut Butter Cups
If you like: Peanut butter cups
Then Try: Justin's Dark Chocolate Peanut Butter Cups [12] ($2)
Now that I have tried Justin's Peanut Butter Cups, I don't think I can ever go back to Reese's. These peanut butter cups are made from all-natural ingredients, including organic, high-quality, Rainforest Alliance-certified chocolate and organic peanut butter.
Moon Juice Chile & Lime Mango
If you like: Fruit Roll-Ups
Then try: Moon Juice Chile & Lime Mango [13] ($7)
Moon Juice Chile & Lime Mango tastes like the healthier, tastier, more sophisticated adult version of the kid favorite Fruit Roll-Ups. Made from just mango, chipotle chile, lime, and pink salt, this raw, dried fruit snack is not only satisfying but also good for you — it is a blood enhancer and provides a metabolism boost.
Food Should Taste Good Blue Corn Tortilla Chips
If you like: Chips with a crunch
Then try: Food Should Taste Good Blue Corn Tortilla Chips [14] ($5)
With Food Should Taste Good's healthy snack alternatives, you don't have to sacrifice taste or crunch when making healthier choices. The Blue Corn Tortilla Chips are made from real ingredients, including flaxseed, quinoa, and organic blue corn, and are great paired with some salsa or eaten alone.
Jane Bakes Hazelnut & Dark Chocolate Cookies
If you like: Cookies
Then try: Jane Bakes Hazelnut & Dark Chocolate Cookies [15] ($8)
Jane Bakes cookies may be the cookies of my dreams: made from 100 percent whole grain and real high-quality ingredients, they are high-fiber, low-sugar (less-than-one-gram low), and taste delicious!
Earth Balance Aged White Cheddar Flavor Puffs
If you like: Cheese doodles
Then try: Earth Balance Vegan Aged White Cheddar Puffs [16] ($3)
Earth Balance does it again. This cheesy, crunchy snack is both vegan and gluten-free, making it also a great option for people following a plant-based diet.
Simple Mills Chocolate Muffin and Cake Almond Flour Mix
If you like: Chocolate cupcakes
Then try: Simple Mills Chocolate Muffin and Cake Almond Flour Mix [17] ($6)
Why buy one muffin when you can make a dozen? This naturally gluten-free chocolate muffin and cake mix made from almond flour is a great alternative for those looking to swap white-flour-based baked goods out of their snack roster.
LesserEvil Buddha Bowl Organic Himalayan Pink Salt Popcorn
If you like: Popcorn
Then try: LesserEvil Buddha Bowl Organic Himalayan Pink Salt Popcorn [18]($3)
"For a crunchier/salty snack, I like Lesser Evil Himalayan Pink popcorn," shares Kate. "Popcorn is actually a great snack, provided it's not tossed in a bunch of oil or butter, because it's high in fiber and low in calories — after all, it's mostly air!"