Walking Guide

Snack Smarter With These 14 Healthier Packaged Snacks

By , SparkPeople Blogger
To many dietitians and nutritionists, "packaged" may as well be a four-letter word. That's because it usually equates to "processed," which is pretty much code for unhealthy. In an ideal world, all of us would choose fresh, whole foods without added preservatives, sugars, fats or sodium—but here in the real world, where time is short and to-do lists are long, most of us will end up settling for a packaged snack now and then to keep our "hangriness" at bay.
 
Whether you're packing kids' lunches, replenishing your office snack stash or making a midday run to the office vending machine, keep in mind that not all packaged foods are created equal. Although nothing is as good as food in its pure, unadulterated state, some bagged snacks are healthier than others.

Whatever your snack of choice, Liza Baker, health coach with Simply: Health Coaching, offers one overarching piece of advice: Avoid the "health halo."
 
"Just because it says 'gluten-free' or 'dairy free' or 'organic' or 'non-GMO' does not give it a higher nutritional value,” says Baker. "Many of these options contain highly processed ingredients—for example, if you don't have a health reason to avoid gluten, the gluten-free breads often contain such a high percentage of processed, white flours and starches that I would steer you toward a minimally processed whole-wheat bread instead."

We asked some experts to recommend their favorite packaged snacks, so you can grab-and-go without (so much) guilt.

Instead of: Potato Chips
Reach for: Pistachios



According to registered dietitian Alissa Rumsey, pistachios give you 49 nuts per serving, compared to just 15 potato chips per serving—and who eats just 15 potato chips? The higher volume means you'll get more bites for your calorie buck.
 
"Pistachios are full of fiber, healthy fats and plant-based protein, all of which help keep you feeling full and satiated for longer," says Rumsey. "The pre-portioned packs are great for on-the-go snacking, and come in flavors like sweet chili, roasted and salted, and salt and pepper. In-shell pistachios naturally slow down your eating speed while providing a visual cue for how many you ate, which can help to keep the portion size in check."

Instead of: Jar Peanut Butter
Reach for: Nut Butter Packs

If you love peanut butter but tend to overdo it, weight loss therapist Dr. Candice Seti suggests these as a way to indulge in moderation. "Several companies now make nut butters in individual packets, which makes them a terrific option as a quick hunger buster," she says. "Grab one to add to fruit or veggies, or just enjoy it on its own as an instant source of healthy fat and protein when you're on the go."

Instead of: Juice
Reach for: Drinkable Veggies


When you're tempted to reach for a sugary, high-calorie soda, hydrate while boosting your veggie intake with Bonafide Provisions' Drinkable Veggies.
 
Created by nutritionists who wanted to offer a nutrient-dense alternative to "healthy" juices that are actually loaded with sugar, Drinkable Veggies packs collagen protein and the nutrition of whole, organic vegetables to create a nourishing travel option.
 
"Drinkable veggies are a great way to replace bland vegetable juices loaded with sugar, concentrates and other bad-for-you ingredients," says Sharon Brown, one of the clinical nutritionists who created the product.

Instead of: Potato Chips
Reach for: Seaweed Chips


"Roasted seaweed is such an incredible swap for traditional greasy potato chips, because you still get that salty crunch, but for a lot less calories and starch," says registered dietitian Ilana Muhlstein.
 
SeaSnax Chomperz are made with a touch of rice flour to give the seaweed a little more of a bite, making them incredibly satisfying for when a chip craving strikes. The best part is that you can eat twice the serving size for the same calories as potato chips. Plus, they have many more grams of filling, plant-based protein.

Instead of: Sugary Fruit Snacks
Reach for: KIND Fruit Bites


Julie Harrington, a registered dietitian and culinary nutrition consultant for RDelicious Kitchen, recommends replacing sugar-packed fruit snacks with KIND fruit bites.
 
"KIND fruit-bite snacks are made with only real fruit—no juices, purees, concentrates or preservatives," she says. "With no added sugar and a full serving of fruit in each pouch, these are the perfect on-the-go fruit snack."

Instead of: Potato Chips
Reach for: Roasted Plantain Chips


When she craves something crunchy, health coach Kristen Battistelli reaches for these Trader Joe's Plantain Chips. "Sometimes the suggestion of chomping on cut-up veggies instead of chips just doesn't do the trick," she says. "When I first transitioned to a healthy lifestyle, I replaced all chips with plantain chips. This Trader Joe's brand literally only has three ingredients— plantains, sunflower oil and salt. Plus, they taste just like potato chips, so I really didn't feel like this was a sacrifice."

Instead of: Sugar-flavored Yogurt
Reach for: Greek Yogurt


Instead of opting for sugar- or chemical-filled yogurts, Dr. Seti suggests stocking up on plain Greek yogurt as a healthy foundation for a protein- and probiotic-packed meal or snack. Make it even better by throwing on some sliced fruit and chopped nuts.

Instead of: Cola
Reach for: Zevia Soda


"Traditional sodas have up to 160 calories per can, coming from high-fructose corn syrups and artificial flavors and colorings," says Muhlstein. "Even traditional diet sodas are packed with addictive artificial sweeteners and ingredients." Instead, when Muhlstein craves a carbonated beverage, she chooses Zevia sodas.
 
"They are essentially sparkling waters with natural flavors,” she says. “They're naturally zero calories without having to make a diet statement on the label, and don't include any weird colors or dyes that can stain your teeth. They're so pure and clean, and taste exactly like all your favorite soda flavors."

 

Instead of: Bottomless Guacamole
Reach for: Guacamole Packs


Guacamole is often grouped in with other unhealthy party foods, but when prepared well and served with plenty of raw veggies, it can actually qualify as a superfood. Dr. Seti recommends using it as a smarter replacement for ranch dressing or other unhealthy dips.
 
"When you don't have time make your own, you can find ready-made guacamole in single-serve portions," says Dr. Seti. "Check labels to make sure the only ingredients are avocados and possibly onions and/or tomatoes and spices."

Instead of: Chocolate Chip Cookies
Reach for: Emmy's Organics Coconut Cookies


Next time you're craving a cookie, indulge without the guilt. Unlike most shelf-stable or processed cookies (like Oreos or Chips Ahoy!), Emmy's Organics Coconut Cookies contain zero artificial ingredients and are certified USDA organic, gluten-free, vegan and paleo-friendly. Made with premium organic ingredients like freshly ground ginger, cold pressed coconut oil and fair-trade cocoa powder, these superfood snacks have only six grams of sugar or less per serving.

Instead of: Goldfish Crackers
Reach for: Annie's Organic Cheddar Bunnies


Instead of reaching for Goldfish crackers, nutrition coach Janis Isaman recommends Annie's Organic Cheddar Bunnies. Although she admits that both products would score relatively low on actual nutrition evaluations, Isaman points out that the Annie's crackers have a healthier edge over the Pepperidge Farm version.  
 
"The sunflower oil in Annie's beats the canola and soybean oil in Goldfish—and although Goldfish are low in sugar, Annie's has none," she says. "Goldfish contains autolyzed yeast, which is usually another name for MSG, whereas Annie's contains plain old yeast. Oil, sugar and MSG may seem like small differences, but this type of cracker is the most common snack found in child-friendly pantries and worth the money to sidestep."

Instead of: Sugary Granola Bars
Reach for: Healthy Snack Bars



As the demand for convenience snacks increases, the market is filled with a bevy of bars—but not all are created equal. Many may seem healthy, but are actually loaded with sugars or artificial flavors and sweeteners.
 
"Snack and energy bars can be hit-or-miss when it comes to being a healthy option," says Dr. Seti. "Check labels and select an option that contains only fruit, nuts and (optional) spices, like Larabars and RXBARS."
 
Registered dietitian Susan Stalte prefers petite-sized Perfect Bars as a healthier alternative to Fiber One bars and brownies. "The Perfect Bars are portion-controlled, filled with whole ingredients and taste absolutely delicious," she says. "Enjoy up to two as a snack. They'll pack a punch nutritionally by including some protein and healthy fat, which will help you feel full longer."
 

Instead of: Chocolate Bars
Reach for: UnReal Chocolates


Love peanut M&Ms but don't like what they do to your waistline or wellness? Certified nutritional chef Melissa Eboli sings the praises of UnReal Chocolates. "They have a product called Dark Chocolate Peanut Gems that is a direct healthy replacement for peanut M&Ms," she says. "They're more nutritious, as they're made of mostly organic ingredients. And they are colored with beets and turmeric instead of artificial coloring."

Instead of: Candy
Reach for: Dried Fruit


When you can't get your hands on fresh fruit, dried fruit can be a healthier way to enjoy its sweetness without settling for candy or other sugary snacks. Dr. Seti says it's important to make sure your dried fruit doesn't contain any added sugar.
 
"Add dried fruit to Greek yogurt for a simple parfait, or toss it with nuts for a ready-to-go trail mix," she suggests.
 
Do you ever eat packaged snacks? If so, what are your favorite healthier choices?

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Comments

GOLDENRODFARM 1/24/2018
I have to admit I have never seen any of these around here. Report
POETLKNG2LOSE 1/24/2018
A lot of these I never heard of before or seen in my area either and are out of my budget too. Much cheaper to snack on veggies, nuts, fruit and regular bars. Report
NANCYPAT1 11/22/2017
Nice Report
BONDMANUS2002 11/19/2017
good article Report
GOLDENRODFARM 11/2/2017
I rarely buy any packaged snacks, expensive way to snack. Report
KACEYSW 10/25/2017
Most of these are phenomenally great-tasting and I find them very helpful alternatives. Report
TERRI1458 10/23/2017
The biggest problem I have is that I live in a rural community and you just can't find most of the items on this list. Lara bars, kind bars, and pistachios are about it! I love them Lara bars and even have my husband eating them! Report
ANHELIC 10/23/2017
I have switched my snacks to fruits and have eliminated packaged snacks. Report
BLONDWUNN 10/22/2017
Most of these shouldn't even be considered even if you're at a perfect weight. They just aren't healthy . . empty calories and fake food. Report
SHOAPIE 10/22/2017
So many of these aren't even in my area. Report
NELLJONES 10/22/2017
I simply avoid them. I have broken the snack habit. Report
PLCHAPPELL 10/22/2017
Good suggestions for on the go. Report
PROVERBS31JULIA 10/21/2017
Plantain chips are soooooo yummy!! And coconut cookies too, tho O haven't had the specific brand here. Report
DMEYER4 10/21/2017
thanks Report
AUNA_VISTA 10/21/2017
I just want to point out that the Drinkable Veggies juice is NOT vegetarian. It contains liquid collagen, which is made from the bodies of dead fish.

This article from Prevention magazine leads me to believe that you are better off just buying some plain, ordinary V8:
https:// www.prevention.com/beauty/skin-care
/collagen-drinks-do-they-actually-h
elp-skin
Report
I_ROBOT 10/21/2017
An apple a day, keeps the doctor away. Gala apples are sweet and taste great! Report
AZMOMXTWO 10/21/2017
some of these are good some are not but fresh fruit and veggies are the best Report
KITT52 10/21/2017
I think we should eat more fruits and veggies, and raw nuts, not so much processed foods....and they sure are a lot cheaper Report
ABMOVING 10/21/2017
Good tips for specific types of cravings Report
97MONTY 10/21/2017
Thanks for the snack tips Report
7STIGGYMT 10/21/2017
Good info, but I probably can't get most of these products around here, but I can still look for healthier options. Report
GOLDENRODFARM 10/21/2017
Interesting, there are only one or two I have seen in groceries around here. Report
BUSYGRANNY5 10/21/2017
Great tips!!! Report
RO2BENT 10/21/2017
Also, portion control Report
MARTHA324 10/21/2017
a 90 cal box of organic raisins. And I have to admit the 150 cal potato chips from Panera. Just enough to satisfy the urge but not too much to do damage. Report
NEPTUNE1939 10/21/2017
great Report
JANET552 10/21/2017
I think I will stick with whole foods. Report
-POOKIE- 10/21/2017
Individual packs are expensive and wasteful packaging. Not environmentally conscious. Report
RAPUNZEL53 10/21/2017
Thanks. Report
WINTERFLOWER 10/21/2017
I was interested in giving some of them a shot. I looked on Amazon and I didn't find any that I would be willing to spend the money on. They were all VERY expensive. If I lived near a health store where I could buy individual packages, I might have tried some. Report
ETHELMERZ 10/21/2017
Some of these “non potato “ chips are horrid tasting. We just cut back on eating chips, period, but when we want some, we stick to potato. And just cause a snack is “ organic” is really no big help, either. Report
SUZENNA 10/21/2017
Thank you for this article. Report
OSONIYE 10/21/2017
I would *seriously* rather just have an apple.
! I know this article is about packaged snacks, but they look like a big ripoff. Report
EO4WELLNESS 10/13/2017
Thank you! Report
JIACOLO 10/11/2017
I will try some of these yummy looking treats Report
BUSYGRANNY5 10/11/2017
Great snack ideas! Report
JVANAM 10/6/2017
Whatever happened to raw veg and fruit. Maybe some hummus. Report
SUSANBEAMON 10/5/2017
I try no to buy store sold packaged chips and things, no matter who makes them. Report
DRAGONLADY1711 10/3/2017
The healthy ones all cost more so how do you do this when you don't have the money ... t seem like its all way like that Report
CJS1MOMMY 10/3/2017
thank you for the info Report
NANCYPAT1 10/2/2017
Some good swaps Report
BARCELONAME 10/2/2017
Thanks Report
ROBBIEY 10/2/2017
Get idea Report
RHOOK20047 10/1/2017
Some good suggestions. Report
LOVELY*LADY 10/1/2017
like this Report
NANCYPAT1 10/1/2017
Nice Report
NANCYPAT1 10/1/2017
Nice Report
ANHELIC 9/30/2017
Good information. Thank you. Report
SUNSET09 9/30/2017
Good information as I need some substitutes for some of my "junk" foods. Thx Report
NANCYPAT1 9/29/2017
Good suggestions for snack swaps Report
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