It is said that snacks makeup about ten percent of the American diet and, for some, even more. The International (IFIC) Food Information Council, in a 2020 survey, found that forty percent of the participants used snacks to replace meals, and twenty-five percent stated they consume two or more snacks throughout their day. Unfortunately, many of our favorite snacks we eat are high in calories, fat, sugar, and sodium. This means the foods you choose to snack on could be sabotaging your weight loss results or journey to a healthier diet.
Here are five common snacks to swap to achieve a healthier diet and lifestyle:
Candy
Eating too much candy can be detrimental to your bloodstream and teeth. In addition, too much sugar intake can increase your blood pressure and, over time, increase your risk of developing type two diabetes.
Healthy Swap: Fruit such as frozen grapes or strawberries makes a tasty, easy, and healthy alternative to candy. If you find that you are craving sugar, try having several servings of fresh fruit for breakfast.
For a super-fast, super-sweet alternative, stuff a pitted whole date with 2 almonds or other nuts. This is a healthy option anytime your sweet tooth is taking over.
Chips
While chips may be inexpensive and a convenient option to grab, they are not the best when it comes to your health; an ounce of the typical potato chip increases your consumption fat by ten grams and offers no other nutritional value. In addition, it’s important to note that research points to an increased risk of obesity if you consume chips.
Healthy Swap: Air-popped popcorn, nuts, oven-baked sweet potato chips or roasted chickpeas are great options to eat instead of chips. If you want a very healthy option and need something crunchy to satisfy you, try raw carrot chips or celery sticks.
Fatty Dips or Cheese Dip
Ditch the fatty dips that are high in fat and cholesterol like ranch dips or processed cheese dips.
Healthy Swap: Reach for fresh salsa, guacamole, or homemade hummus—these choices are full of vitamins and healthy fats that won’t make you feel sluggish or tired.
Pudding
Puddings made from dairy can quickly add calories and fat that can harm your heart health and lead to more weight gain.
Healthy Swap: Chia pudding, oatmeal, or avocado blended with cocoa powder and honey are delicious and a healthy alternative to pudding. Although the nutrients found in these foods protect your overall health, they can also improve your digestion.
You could also try a cup of greek yogurt. Better yet, have a bowl of fruit and dip the fruit into the
greek yogurt. Yum!
Cookies
Cookies are commonly eaten as a snack in America even though they are considered a dessert in many other parts of the world. Cookies are small and easy to overindulge in, impacting your weight.
Healthy Swap: Simply blend a few water-soaked dates and almonds together and form them into balls. Roll them into toasted coconut or more nuts and enjoy a healthy and slightly sweet alternative to cookies.
Here is a recipe for “cookies” just using bananas, oats, and cinnamon, though, if you make this I would recommend adding a little bit of salt.
If cookies are your weakness and you “NEED” a cookie, here is a pretty healthy cookie recipe: Best Healthy Chocolate Chip Cookies. These healthy chocolate chip cookies have no butter, no white flour, no sugar, and no eggs. They are paleo and vegan and can easily be made keto too!
Overall, finding healthy snack alternatives is easy to do as long as you are willing to take the time to learn and experiment. For best and long-term success, keep it simple. Start with just one of your favorite snacks, and then when you get used to that one, find a different unhealthy snack to tackle. In other words, you don’t need to be perfect overnight. Be mindful regarding your actions and understand what you eat affects your body either for the good or the bad. Making healthy choices can have big long-term effects for a healthier happier you.
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