7 ways to snack smarter

Choosing the right snacks can be transformative for maintaining energy and overall health. However, appearances can be deceiving when it comes to nutrition. 

Harvard Health Publishing reports that many snacks marketed as "healthy," such as bran muffins and cereal bars, are often loaded with hidden sugars and unhealthy fats. 

Even "fat-free" options may compensate for flavour loss with added salt and sugar, which could harm your health. Understanding what to look for can help you choose satisfying, nourishing snacks that align with your goals instead of derailing them.

7 tips for smarter snacking

• Whole-grain snacks provide energy that lasts. Consider options like whole-grain, low-salt pretzels tortilla chips, or a serving of high-fiber cereal.
• Breakfast staples can double as nutritious snacks. A slice of whole-grain toast with low-sugar jam or a handful of low-sugar granola can be quick, healthy options.
• Pair a small portion of a food with healthy fats, like peanut butter, with a larger amount of lighter food, such as apple slices or celery sticks.
• Unsalted nuts and seeds are excellent snack choices. Almonds, walnuts, peanuts, roasted pumpkin seeds, cashews, and hazelnuts are nutrient-rich and satisfying. Keep portions small, as nuts are calorie-dense.
• Combine multiple macronutrients in your snacks. Pair nuts (protein and fat) with grapes (carbohydrates), or whole-grain crackers (carbohydrates) with low-fat cheese (protein and fat). Balanced snacks keep you fuller for longer.
• Avoid eating snacks while multitasking, like watching TV, browsing the internet, or working. Take a few minutes to enjoy your snack as if it were a small meal.
• Keep a small stash of healthy snacks in your bag or pocket. This foresight can help you avoid reaching for cookies, vending machine treats, or other less healthy options when hunger strikes.