By Ali Raza 
Snack foods are low in calories and high in protein, but they also have a lot of empty calories. Here’s what you need to know about some popular snack options that offer both nutritious benefits and high-protein, low-calorie options.
What Are the Best Snacks?
Snack foods are a convenient way to get your daily protein Finland food menu requirement without having to worry about overeating or snacking too much throughout the day. However, not all snacks are created equal. Some contain more healthy ingredients than others, so it’s important to look at nutrition labels carefully. The following categories can help you select the best snack options for you:
Fruits, vegetables, and nuts: These foods can be great sources of fiber, vitamins and minerals, as well as a good source of protein. They are also packed with antioxidants, which can help fight diseases and maintain overall health.
Whole grains and beans: Most snack options are made with whole oats, wheat bread, brown rice, or quinoa. If you’re looking to get your protein, then include these in your diet.
Nuts and seeds: Nuts and seeds are a good source of protein, as well as a good source of healthy fats and fiber. Many snacks contain nut butter, flax seeds, avocado, or hemp seeds. Be sure to check nutrition facts before purchasing any snack items.
Seeds and legumes: Legumes are another healthy option for a healthy snack. Examples include chickpeas, lentils, beans, and tofu. Just be aware that many of these products are higher in calories than most other types of food.
How Do I Choose My Snack Options That Offer Nutritional Benefits?
Snacks can be very appealing when they come in delicious flavors and textures. But how do you pick among them that provide nutritional benefits? Keep this advice in mind:
Choose fruits, veggies, and nuts: Fruits and vegetables are packed with nutrients and antioxidants. When choosing fruit, choose organic, fresh ones instead of frozen and processed ones. Check nutrition information on the label before purchasing any fruit-based snack item.
Choose whole grains and legumes: Whole grains and legumes make for excellent sources of protein and fiber. Avoid eating those that have added sugar, salt, and unhealthy fats. Instead, opt for lean proteins like fish, beans, or chicken.
Choose nuts and seeds: Nuts and seeds are a good source of protein and healthy fat. You can find them in smoothies, salads, and yogurt bars. Look for healthy nuts like almonds or sunflower seeds instead of the usual trail mix. Try to avoid seedless nuts like chia seeds and sesame seeds when snacking on seeds.
Choose healthy oils: Coconut oil is a healthy fat found in many snack options. It’s rich in antioxidants and omega-3 fatty acids, making it a good choice for cooking. Other healthy oils to consider include olive and avocado oil.
Choose plant-based foods: All of the above items are high in protein, fiber, and healthy fats, making them perfect for snacking options. For example, some vegan alternatives to pizza crust include cauliflower crust, zucchini noodles, and eggplant parmesan. Some dairy alternatives to cheese include cheese slices made from pea protein and coconut flour.
Snacks With Health Benefits
Snacks may taste good, but they won’t necessarily have health benefits. This is why it’s essential to read nutrition label labels carefully. Here’s what you can look for:
Vitamins and nutrients: Snacks can provide a variety of vitamins and nutrients. These can include vitamin C, B6, B12, magnesium, zinc, and the omega-3 nutrients EPA (n-3) and DHA (n-6).
Flavonoids: Flavonoids are a natural flavoring found in plants like onions and garlic. They’re also a powerful antioxidant that helps fight illnesses. Commonly found in coffee, red wine, orange juice, and spices, flavonoids are a great ingredient to add to your snacks.
Omega-3 fatty acids: Omega-3s are a type of unsaturated fat found in fish, eggs, seafood, and avocados. Their high levels of essential fatty acids can help improve heart health and reduce inflammation. Plus, omega-3s help prevent depression and anxiety.
Antioxidants: Antioxidants are compounds that neutralize free radicals, which can damage cells and increase risk for chronic disease. A study published in Molecular Therapy Research showed that green tea extract reduces oxidative stress, a possible mechanism for protecting against cancer. Other natural sources of antioxidants include blueberries, strawberries, papaya, and grapefruit.
Protein: One thing you should always take into consideration before buying a snack product is its protein content. Most snack items will give you around 1g of protein per 100g package. While this doesn’t sound like a significant amount, it does provide an excellent option if you’re trying to meet your daily protein needs. Additionally, a smaller serving size (around 60g) makes it easier to eat and less likely to go over your daily allowance.
Snacks that have been fortified with protein provide a better nutritional advantage. Some examples include baked goods made with whole grain flour and milk, and breakfast cereals fortified with protein.
Snack items that contain carbohydrates, such as bagels or toast, as well as popcorn kernels, tend to be lower in protein and calories.
Snack meals and snacks may make you feel full for longer than they would have you believe. Studies show that snacking can actually delay digestion, which can lead to indigestion later on down the line. By reducing hunger and cravings, you could help your body stay fuller longer.
Eating smaller amounts of foods with different nutrient contents, including fruits and vegetables, may offer a solution. Also, try consuming less sodium. According to The Harvard T.H. Chan School of Public Health, there is no relationship between sodium intake and weight changes. However, increased consumption of salt can negatively impact blood pressure levels. By following these tips, you could enjoy healthier snacks that meet your nutrient requirements while maintaining a reasonable calorie level. Don’t forget to check nutrition labels carefully before purchasing any snack item.
The bottom line is that there are plenty of healthy snack options out there. So don’t be afraid to experiment with new options. Remember to focus on nutrient-dense ingredients like fruits and vegetables and whole grains, as well as healthy fats like omega-3s. And remember to prioritize whole grains and legumes in your diet.