Snacking, often criticized as detrimental to health, can be a beneficial habit when approached correctly, according to diet experts. While a significant portion of the population engages in between-meal eating, the choice of snacks plays a crucial role in health outcomes.
A recent analysis by nutritionists highlights 10 healthy snack options designed to satisfy hunger pangs while supporting a trim physique. These snacks range from store-bought items to common household ingredients.
Studies have indicated a link between frequent snacking and an increased risk of obesity and related conditions such as heart disease and diabetes. However, scientists note that this association diminishes when the snacks consumed are nutritious. "Snacking has received a fair bit of bad press over the years," said nutritionist Rob Hobson. "But realistically, snacking culture isn’t going anywhere and it’s no bad thing to snack, if it’s done right. It can be a great way to get in extra nutrients too."
Two-thirds of snack consumers actively seek foods with specific health benefits, according to Mintel data.
Among the recommended healthy snacks are:
High-Protein Options
Barebells Cookies and Cream bar: This bar offers 20g of protein for under 200 calories with minimal sugar. Dietician Ro Huntriss notes its suitability for occasional consumption, though she advises caution regarding artificial sweeteners and the collagen content, which is less effective for muscle protein synthesis compared to whey protein.
Boiled eggs and veggie sticks: Two boiled eggs provide about 13g of protein and essential choline, beneficial for brain and liver health. While relatively high in fat, it is largely unsaturated. The inclusion of carrot and celery sticks adds vitamins A, K1, and B6, though fiber content is low.
Oatcakes with cottage cheese and pineapple: This combination provides wholegrain fiber from oatcakes and significant protein from cottage cheese, along with calcium. Fresh pineapple adds natural sweetness and vitamin C. Experts advise choosing low-salt cottage cheese and fresh pineapple to avoid added sugars and excess sodium.
Edamame beans with pomegranate seeds: A small pot offers around 12g of protein and substantial fiber, with no added sugar and under 200 calories. Edamame also provides magnesium, which helps regulate energy levels and blood pressure. Pomegranate seeds should be checked to ensure they contain only fruit.
Yogurt and seeds bowl: Greek yogurt, rich in protein, calcium, and probiotics, is paired with cocoa for flavor and chia seeds for fiber. This snack is recommended for its ability to provide sweetness without spiking blood sugar levels. Soaking chia seeds in yogurt for at least 15 minutes is advised to prevent bloating.
Babybels: Individually, these small cheese portions offer about 4.6g of protein. Consuming two to three Babybels can provide approximately 10g of protein within a 186-calorie limit. Experts note that dairy fat in cheese is associated with a reduced risk of cardiovascular disease.
Balanced Combinations
Apple slices and peanut butter: Combining a fiber-rich apple with a tablespoon of protein-packed peanut butter creates a filling snack. Whole apples are preferred over juice or purée for their pectin content, a soluble fiber that feeds beneficial gut bacteria. Choosing peanut butter made primarily from nuts, with no added sugar, is recommended.
Mini Mediterranean plate: This platter includes cherry tomatoes, cucumber, pepper, hummus, olives, and feta. It offers significant fiber and protein, comparable to a large glass of milk, along with polyphenols that can improve heart health. Portion control is advised to manage salt intake from olives, feta, and hummus.
Avocado on Ryvita Crispbread Dark Rye crackers: This snack is lauded for its high fiber content and heart-healthy unsaturated fats from avocado. Avocado also provides potassium, which aids in maintaining healthy blood pressure, while the whole grain crackers offer slow-release carbohydrates for sustained fullness.
Packaged Options
Misfits Caramel Fudge Protein Bar: This vegan bar provides approximately 15g of protein from pea and soy sources, with minimal sugar and salt and added fiber. Dieticians suggest bars made with pea or soy protein are often preferable due to their lower sugar and higher fiber and protein content compared to nut-based bars.