Buy These Healthy Snacks On Your Next Shopping Trip

Having healthy snacks inside your house is one of the most important things you can do to ensure you stay on track with your diet. In today's fast-paced world, finding the time to prepare meals can be difficult, so having ready-to-eat snacks that pack nutrition and taste without excess calories is key.

The trick is choosing snacks that are nutritious, easy to prepare, and supply good portions of protein, fiber, healthy fats, and vitamins. We have plenty of choices below…enjoy!

Top Healthy Snacks To Keep Your Weight In Check

We're now going to go over some of our favorite health snacks we like to keep in the house. Having healthy snacks plays an intricate role in your overall diet when paired with other weight-loss meals.

Keep in mind that just because these may be healthier than candy, they still bring calories. This means you still need to be able to control your diet. Therefore, be mindful of some of these snacks as some are more savory and sweet and could encourage overeating.

*We received most of the calorie information from fatsecret.com.

Mixed Nuts

Mixed nuts are a nutrient-dense snack, offering healthy fats, plant-based protein, fiber, vitamins (like vitamin E), and minerals (such as magnesium and potassium). 

In addition, they provide antioxidants that support;

• Heart health
• Digestion
• Immune function

While they offer numerous health benefits, they should be consumed in moderation due to their high-calorie content. Opting for unsalted varieties is also recommended to avoid excess sodium.

We love nuts, but they come with a warning: Don't buy massive bags if you can't control yourself!

Greek Yogurt

Greek yogurt is a fantastic choice for a healthy snack. In fact, it's one of our favorite high-protein snacks.

As we just said, it packs a high amount of protein, probiotics, and calcium. It also has a creamy texture that makes it versatile for mixing in with fruits, nuts, or a drizzle of honey. 

All this makes it an excellent healthy snack to grab on the go. You can choose different variations, such as plain, non-fat, and low-fat varieties, to avoid added sugars. Further, you can add fresh berries, chia seeds, or oatmeal.

Kale Chips

Kale chips are basically like potato chips but made with kale. As such, they're packed with several key vitamins, including;

• Vitamin A
• Vitamin C
• Vitamin K

Together, these help to support immune health, skin health, and bone health.

They also deliver;

• Antioxidants (flavonoids and carotenoids) which help reduce inflammation and oxidative stress in the body. 
• Dietary fiber, which aids digestion, promotes feelings of fullness, and helps maintain healthy cholesterol levels. 
• Essential minerals (calcium, potassium, and magnesium) which are essential for bone health, muscle function, and hydration

These chips can completely change the way you get your nutrition!

Hummus And Vegetable Sticks

Hummus is a delicious snack made from blended chickpeas, olive oil, tahini (sesame paste), lemon juice, and garlic. It's long been a staple of Middle Eastern cuisine that has caught on more in the West.

You can dip it into anything, but one of our favorites is vegetable sticks - carrots or celery make great options. Either way, when paired with fresh veggies, hummus provides a well-rounded, satisfying, and healthy snack that is both tasty and full of essential nutrients.

Together, these foods provide high amounts of fiber, healthy fats, essential vitamins like B vitamins, and vitamins and antioxidants.

Jerky

Jerky is a type of dried meat that is preserved through dehydration. During the process, seasonings, spices, and sometimes sugar are typically added.

It has been around for centuries and was originally developed as a way to preserve meat before refrigeration was available. Jerky is enjoyed as a high-protein, portable, and shelf-stable snack that's popular worldwide.

When you are for jerky, look for health-conscious brands as opposed to ones such as Slim-Jim. Some common brands are;

• EPIC
• Jack Links 
• Chef's Cut

EPIC Pork Rinds

Speaking of jerky, one of the health-conscious brands EPIC also makes another interesting snack; pork rinds.

Pork rinds are a snack made from the skin of a pig. They're prepared by either frying or baking the skin to make it crispy and crunchy. The result is a high-protein, low-carb snack that's popular in various cuisines around the world.

EPIC brands deliver around 8-11g of protein at 80 calories.

Canned Tuna

Mmmmm….

Canned tuna has always been a classic, high-protein snack famous in the bodybuilder community. It's a convenient, affordable, and nutritious snack that helps curb cravings while delivering plenty of nutrients.

Tuna delivers;

• High-quality protein
• Omega-3 fatty acids,
• Essential vitamins (vitamin D, vitamin B12)
• Essential minerals (selenium and iodine)

For a healthier option, choose tuna packed in water and limit your intake of oil-packed varieties to control fat intake.

Hard Boiled Eggs

Hard-boiled eggs are a classic healthy snack – they can be easily prepared and are an excellent source of protein and healthy fats. They also provide important nutrients like B vitamins, iron, and choline. 

You can boil several at a time to ensure you always have some ready to eat. Generally, it's advised to eat them within 5 days of boiling. 

Skinny Popcorn

Popcorn is a surprising choice as it's often associated with large amounts of butter and salt. However, it can be a healthy snack when prepared the right way. 

Air-popped popcorn is low in calories and a good source of fiber. Skip the butter and opt for healthier seasoning options like olive oil, garlic powder, or a sprinkle of nutritional yeast for a healthy twist.

Cheese Sticks 

Cheese is good, and cheese sticks are even better.

Similar to Greek protein, these are individually wrapped, making them very convenient to grab on the go.

Cheese sticks are simply sticks of cheese, typically mozzarella or cheddar. They offer a ton of nutrients, including;

• High-quality protein
• Calcium
• Healthy fats. 
• Essential nutrients (vitamin A, B12)
• Minerals

While they are a tasty and easy snack, cheese sticks can be high in saturated fat and sodium, so it's important to consume them in moderation or choose healthier options.

Dark Chocolate 

Dark chocolate is delicious.

We don't mean dark chocolate and syrups and all the other stuff added in candies. We're talking about chocolate bars with a high percentage of cocoa, and that's it.

Dark chocolate is generally considered to be chocolate with 70% cocoa or more. As a result, it will;

• Have more antioxidants, particularly flavonoids and polyphenols
• Less sugar
• Healthier fats

There are a host of nutritional benefits given to dark chocolate, including;

• Heart health
• Brain health 
• Even increased libido

We would recommend buying either a large, sectioned bar or individually wrapped pieces if you need some help mitigating your consumption. 

Peanut Butter And Fruit (Banana, Apple & Dates)

We're suckers for a banana with peanut butter! They're ridiculously delicious while delivering a ton of nutrients such as;

• Potassium
• Essential fats
• Niacin
• B Vitamins
• And a lot more!

Now, you do need to be cautious with the nut butter as it is high in calories. Therefore, you should probably only eat half a banana with half a serving of peanut butter if you want just a quick bite.

You could also use apples! Either way, these are extremely easy to whip up when you get a sudden craving.

You can also try a peanut butter powder such as PBfit, which delivers 8g of protein in just 60 calories. This requires a bit more prep, but if you don't want to short yourself on peanut butter, this is the way!

Another common fruit to use is dates! There are quite a few simple recipes out there to check out!

Peanut Butter And Vegetable Sticks (Less than 80 calories!)

Sticking with the peanut butter theme, you can save calories by dipping peanut butter in some celery sticks. 

Our favorite is a celery stick, which only adds about 15 calories to the snack! If you paired this with PBfit, you would have a delicious snack coming in at less than 80 calories! 

Protein Bars

We believe that active individuals should eat between 1.6-2.0 grams of protein per kilogram of body weight.¹ Protein bars can be a powerful tool to increase your overall protein content. 

There are numerous brands out there, so take some time to compare them to your overall diet plan and nutritional needs.

Making Snacks Healthy Again

Snacks don't need to be unhealthy. In fact, when chosen right, they can play a crucial part in your diet by increasing your overall nutritional content, including high-quality protein, vitamins, and minerals. On your next grocery store trip, put the Cheetos back and try some of these healthy snacks!

References

1. Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., … Antonio, J. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14(1). https://doi.org/10.1186/s12970-017-0177-8