How do I choose healthy packaged snacks?
Written by
Robert Kelly
Reviewed by
Prof. William Dalton, Ph.D.Selecting nutritious packaged snacks requires thoughtful label inspection and conscious consideration of ingredients. Search the whole food ingredients like nuts, seeds, or whole grains first in the ingredient list. Avoid foods that have long lists of ingredients that include a bunch of items you can't recognize. This way, you can be sure to be getting your nutrients rather than empty calories.
Ingredient Quality
- First ingredients should be whole foods like oats or almonds
- Avoid hydrogenated oils and artificial preservatives
- Look for recognizable items you could buy separately
Sugar Content
- Choose products with under 5g added sugar per serving
- Watch for hidden sugars like maltodextrin or syrup
- Prioritize natural sweeteners like fruit when present
Nutritional Balance
- Seek at least 3g fiber per serving for satiety
- Include protein sources like nuts or seeds
- Healthy fats from avocado or olive oil preferred
To decode nutrition labels, first be aware of the serving size. Nutrition labels often display serving sizes, even if the package appears to be a single serving. To determine the true nutritional information, multiply the serving size (in nutrition) by the number of servings. This will ensure that you don't inadvertently consume too much sugar or fat.
Look for sugars disguised as other terms. Be mindful of words like maltodextrin, dextrose, or fruit juice concentrate. These ingredients add calories but no nutritional value. Look for products with sweeteners listed towards the end of the ingredient list.
Certification labels provide fast reassurance but must be verified. The USDA Organic seal means no synthetic pesticides were used. Non-GMO Project Verified means that no genetic engineering was involved in the production of those ingredients. Gluten-free certification is key for those who are sensitive to gluten. Even with the certification labels, always check the ingredient lists on the package.
Portion-controlled packaging helps keep calorie goals in check. Choose individually wrapped nuts or seeds for a convenient portion control. Single-serve hummus cups with veggies help prevent overeating. These formats offer convenience without compromising nutrition.
Compare similar products to find the best options. Compare the protein contents between a few nut bars. Compare the fiber contents between cracker brands. Look for the fewest additives. An extra minute of comparison goes a long way to increasing nutrition quality.
Read the full article: 10 Healthy Snack Ideas for Every Craving
