Guide to Smarter Snacking

by Hilton Head Health Registered Dietitian Felicia Hackett

Choosing delicious, healthy snacks can be very tricky in the “toxic” environment we live in. Plus, snack boredom can lead to choosing options that are both convenient and comforting – foods higher in added salt, sodium, and fat. H3 Registered Dietitian Felicia Hackett has some useful tips for snack choices and even some options you can find in your local grocery store or online.

1. You want to choose whole fruits and vegetables, first. If you pack them in your bag, eat them. They are great on-the-go foods.


2. Any dried fruit is a good option. Since the water is taken out, you are left with energy dense pieces of fruit. Be wary of portion size. No sugar added dried fruit like: dried mango, plums (prunes), and grapes (raisins) are great fruit that dry into something tasty.


3. The squeezeable apple sauce bags are great for on-the-go, too. A squeeze bag that has no added sugar would be best.


4. No matter what the package says chips and pretzels are junk food. They add calories with no nutrition. Kale chips and fruit chips are the best options if you are in the mood for a healthy, crispy snack.


5. Crackers are great vehicles for energy dense foods like cheese and jams. Nut Thins and Back to Nature are good brands to pick up.


6. Unsalted raw or roasted nuts and seeds have the perfect crunch. Chia seeds and flaxseed are a great sources of Omega 3. Those seeds can be placed on oatmeal or in your favorite ancient grains.


7.  Snack bars should act as a food that is eaten on occasion. KIND bars are a good choice because they are made from fruit and nuts. The binder is usually a sugar but on occasion this bar is a good choice for a mid-morning or midday pick me up.


8. Trail Mix and snack mix. Dried fruit and nuts are nutrient dense but also energy dense. It's beneficial for you to buy individual packs so that you have a cue to stop- when the bag is finished. Like the Orchard Valley Cranberry Almond Cashew Individual packs, for example.

Have snack or nutrition questions? Comment with your questions or email your questions to getinspired@hhhealth.com and our Nutrition experts will answer your question.