Snacking often gets a bad rap, and rightfully so. It's easy to fall into the trap of choosing convenient but unhealthy options between meals. While a quick bite can curb hunger and prevent overeating at main meals, the wrong choices can sabotage your health goals. Instead of providing a nutritional boost, many popular snacks are loaded with sugar, unhealthy fats, and sodium.
Choosing unhealthy snacks frequently can contribute to weight gain and increase your risk of chronic diseases like heart disease and type 2 diabetes. Those sweet and salty cravings can be powerful, but some snacks are far worse than others. Here are five supposedly healthy snacks you might want to reconsider before adding them to your shopping cart.
Decoding the Label: What to Watch Out For
Before reaching for any packaged snack, take a moment to read the nutrition label. Pay close attention to the amounts of fat, salt, and sugar. The American Heart Association (AHA) provides helpful guidelines to keep in mind:
- Saturated Fat: Limit your intake to no more than 13 grams per day on a 2,000-calorie diet. Saturated fat can raise cholesterol levels and increase your risk of heart disease.
- Sodium: Aim for no more than 2,300 milligrams of sodium per day.
- Added Sugar: Women should consume no more than 6 teaspoons (25 grams) of added sugar daily, while men should aim for no more than 9 teaspoons (36 grams).
The Culprits: 5 Snacks to Reconsider
Here are five common snacks that may not be as healthy as you think:
- Fruit-Filled Cereal Bars: While they might seem like a convenient and wholesome option, many contain surprisingly high amounts of added sugar and very little fiber. Look for bars with minimal added sugar and a good source of fiber to help you feel full longer.
- Flavored Pretzel Pieces: These snacks can be incredibly addictive, making it easy to overeat. However, even a small serving can be packed with saturated fat and sodium. Opt for plain pretzels or other low-sodium snacks instead.
- Large Oat Bars: Though marketed as wholesome, a single bar can contain a significant number of calories, saturated fat, and added sugar. If you choose to eat one, consider splitting it in half and saving the rest for later.
- Fig Filled Cookies: While figs are a natural source of sweetness and fiber, many brands load these cookies with excessive amounts of added sugar, negating some of the health benefits.
- Cream-Filled Cakes: These treats are essentially desserts disguised as snacks. They are often high in calories, sugar, and unhealthy fats, offering little to no nutritional value. It's best to save these for occasional indulgences.
By being more mindful of your snacking choices and paying attention to nutrition labels, you can make smarter decisions that support your health and well-being. Choose snacks that are rich in nutrients, fiber, and protein to keep you satisfied and energized throughout the day.