We’ve all been there: half past afternoon, your belly is grumbling, or the late night urge gets the best of you. You need something quick, delicious, and filling. But so many times, we’re munching on chips or candy bars that are wonderful in the moment but weigh us down or fill us with regret later on. Studies show over 90% of U.S. adults snack daily, and those choices can derail even the best eating habits. Nutrition experts say snacking isn’t always necessary and can mess with weight loss goals if we’re not careful. Warning by Professor Dr. Jennifer Mieres of Zucker School of Medicine that processed snack foods are designed to have us return time and time again and calls them “dangerous territory.” Let’s take apart eleven top snacks, unmask their sneak traps, and provide smarter options to keep you energized and healthy.
1. Potato Chips
There’s nothing so fine as the crunch of potato chips, is there? That salty, crispy snack is inescapable. But with a catch: they’re loaded with sodium, usually more salt than you’d ever imagine. Fried in unsaturated fats, they’re a speedy route to weight gain and heart stress if you snack on them consistently. And they’re “empty calories” no protein or fiber to make you feel full.
To achieve the same satisfying crunch, cut up potatoes paper thin, toss with a small amount of olive oil, and bake at home. You get to control the oil and salt. Or take unsalted nuts or baked veggie chips for good nutrition with no guilt.
2. Pretzels
Pretzels are harmless-appearing in their simple, baked shape as though they are the healthier option to chips. Don’t be fooled. They are typically rich in sodium that can quietly raise your blood pressure level over time. Composed of refined flour, they are devoid of nutrients and raise your blood sugar, so you’ll be hungry again in no time.
Craving that salty zing? Pick unsalted or whole grain pretzels. Dip them in hummus to add fiber and protein, keeping your snack healthier and more satisfying.
3. Candy Bars
When you’re dragging and need a quick pick me up, candy bars are oh so tempting with their sugary, chocolatey goodness. But they’re a trap loaded with sugar and unhealthy fats that send your energy soaring, then crashing. They’re tough on your teeth and waistline, and artificial ingredients don’t help.
The next time you have a hankering for something sweet, reach for a piece of dark chocolate. It’s rich enough to fill with less sugar and even includes antioxidants if you’re careful about portion sizes.
4. Packaged Cookies
Pre-packaged cookies are a godsend if you’re sweet-toothed but have no time. But each tiny package has trans fats, sugars, and preservatives. They’re calories devoid of nutrients that swell your blood sugar and make you want more, not to mention raising your cholesterol.
Bake cookies yourself instead. You can cut back on the sugar, bake using whole grains, or add nuts for a better alternative. It’s still a treat but one that you can feel better about.
5. Sugary Cereal Bars / Granola Bars
Granola bars purport to be healthy, with their “whole grain” designation and outdoor y image. Yet most of them are simply candy bars by another name, with lots of sugar and no fiber or protein. They’re not filling and will leave you hungrier than you originally were.
Read the labels and choose bars with few sugars and plain ingredients. Even better, munch on raw fruit or nuts for genuine nutrition, or make your own homemade bars to dictate what’s in them.
6. Cheese Puffs
Cheese puffs are hard to stop eating with their bold cheesy flavor and melt in your mouth crunch. But that bright orange color? It’s often from artificial dyes. Add in trans fats and high sodium, and you’ve got a snack that’s mostly air and empty calories.
For a cheesy snack, enjoy whole grain cheese snacks that are made from natural ingredients. Or indulge in nuts for a protein packed crunch that’s far healthier.
7. Instant Noodles
Instant noodles are a go to when you’re starving and short on time. They’re cheap, quick, and comforting. But they’re sodium bombs, often lacking fiber, protein, or vitamins. Eat them too often, and you’re risking high blood pressure and nutritional gaps.
Spice them up by adding some new veggies such as spinach or broccoli and some protein such as a boiled egg or tofu. It’s a quick fix for making a fast fix into something more filling.
8. Store Bought Muffins
Boxed muffins, particularly those that contain “bran” or “blueberry” in the labelling, seem like a healthy breakfast food or snack. In fact, they’re basically just cake disguised as a muffin, filled with fats and sugars. They spike your blood sugar and have you hungry again in no time.
Make your own ice cream with less sugar, healthier fats, and add-ins like nuts or oats. You’ll get the same comforting pleasure for much better nutrition.
9. Ice Cream
Ice cream is pure bliss creamy, sweet, and always enjoyable. But it’s so easy to overindulge in its saturated fat and sugar content, which can add gargantuan amounts of calories and strain your heart if you’re not careful.
Choose the sorbet or frozen plain yogurt for a lighter option. And portion control your servings a small scoop can accomplish that without clogging up your system.
10. Microwave Popcorn
The smooth aroma and puffy texture of microwave popcorn are a movie night indulgence. But most contain trans fats, sodium, and artificial flavoring that adversely affect your heart and blood pressure in the long run.
Go to air popped popcorn and add your own seasonings or a dash of salt. You have the same crunch minus the yucky additives.
11. Flavored Yogurts
Flavored yogurts seem to be a healthy option, their fruit flavors and “probiotic” slogans. But the majority of them are sugar-laden, with the artificial coloring and flavoring that render them detrimental to the health. They are dessert, not health food.
Utilize plain, unsweetened yogurt and top with fresh fruit, honey, or nuts. It’s an easy way of retaining the creamy goodness without getting it actually healthy.
Snacking is a huge part of life, but it’s simple to get suckered into things that don’t do your body a great deal of good. Dr. Jennifer Mieres recommends keeping processed snacks to a bare minimum and having healthier snacks sitting around such as almonds, fresh fruit, or home-baked goodies. Understanding what’s actually in those glitzy packages enables you to make decisions that make you feel energized rather than drained. It’s about tiny, intentional swaps that collectively equal greater energy and wellness, bite by bite.
