Snacks for adults


Description

For almost anyone trying to watch their weight, choosing healthy snacks can be a challenge.

Even though snacking has developed a "bad image," snacks can be an important part of your diet.

They can provide energy in the middle of the day or when you exercise. A healthy snack between meals can also decrease your hunger and keep you from overeating at meal time.

There are many snacks to choose from, and certainly not all snacks are healthy or will help you manage your weight. Try to limit the unhealthy snacks you bring into the house. If they are not available, you are more likely to make healthy choices.

Alternative Names

Weight-loss - snacks; Healthy diet - snacks

What Makes a Healthy Snack?

If you are not sure if a snack is healthy, read the Nutrition Facts label, which provides information on serving size, calories, fat, sodium, and added sugars.

Pay attention to the serving size suggested on the label. It is easy to eat more than this amount. Never eat straight from the bag, but portion out an appropriate serving and put the container away before you start snacking. Avoid snacks that list sugar as one the first few ingredients. Nuts are a healthy snack, but the serving size is small, so if you snack straight from the bag, it is very easy to eat too many calories.

Other factors to think about:

Healthy Snacks

Fruits and vegetables are good choices for healthy snacks. They are full of vitamins and low in calories and fat. Some whole-wheat crackers and cheese also make good snacks.

Some examples of healthy snack components are:

Other Tips to Keep in Mind

Put snacks in small plastic containers or bags so they are easy to carry in a pocket or backpack. Putting snacks in containers helps you eat the right size portion. Plan ahead and bring your own snacks to work.

Limit "junk-food" snacks like chips, candy, cake, cookies, and ice cream. The best way to keep from eating junk food or other unhealthy snacks is to not have these foods in your house.

It is OK to have an unhealthy snack once in a while. Never allowing any unhealthy snacks or sweets may result in sneaking these foods or over-indulging. The key is balance and moderation.

Other tips:

If you are having a hard time finding healthy snacks that you want to eat, talk to a registered dietitian or your family's health care provider for ideas that will work for your family.

References

American Academy of Nutrition and Dietetics website. Meals and snacks. www.eatright.org/food/planning/meals-and-snacks. Accessed December 20, 2022.

Hensrud DD, Heimburger DC. Nutrition's interface with health and disease. In: Goldman L, Schafer AI, eds. Goldman-Cecil Medicine. 26th ed. Philadelphia, PA: Elsevier; 2020:chap 202.

Snetselaar LG, de Jesus JM, DeSilva DM, Stoody EE. Dietary guidelines for Americans, 2020-2025: Understanding the scientific process, guidelines, and key recommendations. Nutr Today. 2021;56(6):287-295. PMID: 34987271 pubmed.ncbi.nlm.nih.gov/34987271/.

United States Food and Drug Administration (FDA) website. Food labeling & nutrition. www.fda.gov/food/food-labeling-nutrition. Updated October 12, 2022. Accessed December 6, 2022.


Review Date: 7/30/2022
Reviewed By: Stefania Manetti, RD/N, CDCES, RYT200, My Vita Sana LLC - Nourish and heal through food, San Jose, CA. Review provided by VeriMed Healthcare Network. Also reviewed by David C. Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.
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