?? Are Your Go-To 'Healthy' Snacks Fueling You - or Fooling You??

With so many choices, healthy snacks are everywhere, claiming to boost energy, focus, and wellness. But are they fueling your health -- or just fooling you with clever marketing? Here's a closer look.

?? Functional Medicine Guidelines

• Fiber, Protein, and Healthy Fats:?Aim for 25-30g fiber, 45-70g protein, and 20-35% of daily calories from healthy fats to support balanced nutrition.
• Sodium:?Keep daily intake between 1,500-2,300 mg for cardiovascular health, balanced electrolytes, and optimal blood pressure.
• Added Sugar:?Limit to less than 25g for women and 36g for men?per day to help prevent inflammation and metabolic issues.
• Single Ingredients:?Choose snacks made from whole, minimally processed foods to maximize nutrients, reduce inflammation, and limit additives and hidden sugars.
• The “Natural” Label:?Beware of "natural" claims; look for single-ingredient foods without added sugars or preservatives.

?? The “Natural” Label: What Does It Mean?

Many snacks boast terms like “natural” or “wholesome,” which can be misleading. In the US, “natural” is loosely regulated and often only indicates no artificial flavors or colors, without ensuring the product is free from additives, added sugars, or preservatives.

Watch out for:

• Added Sugars:?Often hidden as cane syrup, agave, or fructose. Also, be cautious of unhealthy sugar substitutes.
• Preservatives:?Ingredients like sodium benzoate, potassium sorbate, and BHA/BHT may extend shelf life but can raise health concerns.

?? Protein Bars: Are They a Healthy Choice?

Protein bars are convenient, but while some offer nutritional benefits, others are essentially candy bars with added protein. Here’s what to watch for:

• Protein:?Aim for 10-20g from whole food sources like nuts, seeds, or whey.
• Added Sugar:?Some bars contain as much sugar as a donut! Stick to under 5g per bar to prevent blood sugar spikes (excluding sugars from whole foods like fruit).
• Fiber:?Look for 3-5g per bar to help keep you full longer.

Swap Suggestion:?Choose whole food-based protein bars, or opt for a handful of nuts and an apple for natural protein and fiber.

?? Coconut and Kale Chips: Crunch Without the Guilt?

Coconut and kale chips are trendy, but not all are equal in nutrition. Here’s what to keep in mind:

• Oil:?Many are fried in oils like canola, which may not be as healthy as they seem. Look for baked options or chips fried in avocado oil.
• Added Salt:?Keep to under 140 mg of sodium per serving to support blood pressure.

Swap Suggestion:?Try homemade by seasoning kale with olive oil and baking it. (Recipe is in my book,?Wellness 101: Simple Steps to Good Health).

?? Nut Butters and Energy Balls: Nutrient-Dense or Calorie-Heavy?

Nut butters and energy balls are great sources of healthy fats but can be high in calories and added sugars.

• Single Ingredient:?Choose single-ingredient nut butters like simply almonds or peanuts.
• Portion Control:?Nut butters are calorie-dense; keep servings small, pairing with apple slices for fiber.
• No Added Sugars:?For energy balls, choose those made from whole foods like dates and nuts without sweeteners or oils.

Swap Suggestion:?Pair a small amount of nut butter with high-fiber fruit for natural sweetness and satiety.

?? Dark Chocolate: Superfood or Sneaky Sugar Bomb?

Dark chocolate is packed with antioxidants, but only high-cocoa varieties deliver the benefits without too much sugar.

• Cocoa Content:?Look for 70% cocoa or higher for antioxidant benefits.
• Minimal Ingredients:?Choose dark chocolate with a short ingredient list, avoiding milk solids or excess sugar.

Swap Suggestion:?Try 70% cocoa or higher, or enjoy cacao nibs with almonds for a fiber and antioxidant boost.

?? Dried Fruit: Natural Sweetness or Sugar Overload?

Dried fruit can seem healthy, but its concentrated sugars make portion control essential.

• No Added Sugars:?Choose unsweetened varieties to avoid added sugars or syrups.
• Portion Control:?Natural sugars in whole fruits are balanced with fiber, but dried fruit’s concentrated sugars should be limited to a small handful to stay within the daily sugar limit.

Swap Suggestion:?Fresh fruit provides natural sweetness and fiber. If you choose dried fruit, limit portions and pair with raw nuts to stabilize blood sugar.

?? Key Takeaways

Making healthier snack choices is often about reading labels and understanding what’s inside. Here’s a quick overview:

• Check Ingredients & Serving Size:?Choose whole foods with minimal processing and no artificial additives. Check serving sizes to avoid doubling up on calories and sugar.
• Prioritize Fiber and Protein:?These nutrients help with fullness and blood sugar regulation.
• Limit Added Sugars:?Opt for snacks with under 5g of added sugar, not including natural sugars from whole foods.
• Watch for Hidden Additives:?Ingredients like maltodextrin or “natural flavors” can sneak in. Aim for simple ingredient lists.
• Be Mindful of Sugar Alcohols:?Often in sugar-free snacks, these can cause digestive discomfort for some.
• Balance Mini-Meals:?Combine protein, fiber, and a bit of healthy fat for balanced energy. Try pairing nut butter with fruit or almonds with dark chocolate.
• Stay Hydrated:?Fiber-rich snacks work best when you’re hydrated.

Empowerment Tip:?I keep a protein bar on hand to avoid less healthy options when hunger strikes!

??Where to Find Healthy Snack Options

For high-quality, Functional Medicine-aligned snacks, visit my Fullscript store for a 15% discount on everything.?Click here?for access. If you don’t already have an account, it’s free to set up! No credit card needed.

??Want more Wellness 101?

Subscribe to my weekly LinkedIn articles for actionable wellness insights, and check out my book,?Wellness 101: Simple Steps to Good Health,?already earning rave reviews from the top wellness experts. Wellness is easy when you know the basics—let’s keep learning, one step at a time!

I love bringing you cutting-edge health insights every week, and I value your feedback. If you’re enjoying my articles or have topic requests, please let me know! Share this information with anyone who might benefit, and, together, we will all live happier, healthier, longer lives.

Wishing You Wellness! ??

Gloria

Gloria Treister, HHP

Board Certified Holistic Health Practitioner

Advanced Physical Fitness Specialist

EMCC Certified Executive & Business Coach

AUTHOR: "Wellness 101: Simple Steps to Good Health"

[email protected]

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