Best and Worst Snacks in Your Supermarket
7 not-so-healthy picks, plus 8 tasty alternatives.
8 Healthy Snacks to Try Instead continued...
A quesadilla is quick to fix in the microwave or on the stove. If you use a whole-wheat or whole-grain tortilla and reduced-fat cheese, you'll get plenty of protein and fiber (12 grams protein; 8 grams fiber) for hunger-satisfying power.
You can customize your quesadilla by adding nutrient-rich vegetables such as tomatoes, chopped green onions, peppers, or avocado.
- 100 Calorie 100% whole-wheat tortilla, 1 oz. Shredded Reduced-Fat Cheddar or Jack Cheese: 172 calories, 6.5 g total fat, 3.5 g saturated fat, 8 g fiber, 560 mg sodium
6. Lower-Sugar Snack Bars
There are lots of types of snack bars out there, from bars made with granola or nuts to bars coated in chocolate or yogurt. Most contain plenty of sugar (usually at least 12 grams). But there are a few (with 8 grams of sugar or less per bar) that dare to emphasize nuts or whole grains instead of sweetness. Note that the grams of fat in some bars will be high due to the heart-smart fats found in the nuts.
- Nature Valley Roasted Almond Crunch Bar, 2 bars: 190 calories, 8 g total fat, 1 g saturated fat, 2 g fiber, 11 g sugar
- Clif Mo Jo Mixed Nuts, Trail Mix Bar (1.6 ounces): 200 calories, 12 g fat, 1.5 g saturated fat, 2 g fiber, 190 mg sodium, 8 g sugar
- Cascadian Farm Organic Dark Chocolate Almond Chewy Granola Bars, 1 bar (1.25 ounce): 130 calories, 4 g fat, 1 g saturated fat, 5 g fiber, 8 g sugar
- Kashi TLC Peanut Peanut Butter Chew Granola Bars, 1 bar (1.25 ounces): 140 calories, 5 g fat, .5 g saturated fat, 4 g fiber, 5 g sugar
- KIND Plus Almond Walnut Macadamia with Peanuts + Protein, 1 bar (1.4 ounces): 190 calories, 12 g fat, 1.5 g saturated fat, 3 g fiber, 8 g sugar
7. Frozen Vegetables
Vegetables can be fun to eat, like frozen edamame (green soybeans) from the pod. Just heat in the microwave (you can also serve them cold), open up the pods, and snack away at the green soybeans inside. They're low in calories and packed with fiber and protein (8 grams fiber, 10 grams protein). If you're hankering for a potato-based snack, the frozen steak fries and wedge-cut oven fries are usually the lowest in calories, fat, and saturated fat because they have a higher ratio of potato to crispy exterior. I've also listed a couple of products that feature dark green veggies.
- Edamame (in pod), 1 1/8 cup: 90 calories, 2 g total fat, 0 g saturated fat, 8 g fiber, 30 mg sodium
- Ore*Ida Steak Fries, 3 ounces.: 110 calories, 3 g total fat, 1.5 g saturated fat, 2 g fiber, 290 mg sodium
- McCain Steak Cut Fries, 3 ounces: 100 calories, 3 g fat, 0 g saturated fat, 1 g fiber, 280 mg sodium
- Cascadian Farm Wedge Cut Oven Fries, 3 ounces: 100 calories, 3 g fat, 0 g saturated fat, 2 g fiber, 10 mg sodium
- Veggie Patch Broccoli Bites with Cheese, 4 bites: 160 calories, 8 g fat, 1.5 g saturated fat, 2 g fiber, 400 mg sodium
- Dr. Praeger’s Spinach Pancakes, 1 pancake: 70 calories, 4 g fat, 0 g saturated fat, 1 g fiber, 160 mg sodium