The Difference Healthy Snacks Can Make

Snacking keeps you full between meals, and it’s hard to avoid. Learn the difference healthy snacks can make when you swap them in for less nutritious options. 

Key Takeaways:

• Learn the difference healthy snacks can make in your diet. 
• Find out new healthy swaps that replace non-nutritious snack options. 
• See the nutritional breakdown between healthy snack replacements and their unhealthy counterparts. 

Use these healthy snack swaps to boost your nutrition and meet your wellness goals with ease!

Table of Contents:

1. Snacking Might Be Sabotaging Your Diet 
2. Crunchy Vessels for Dip: Comparing Cucumbers and Chips
3. Curbing Your Sweet Tooth: Frozen Grapes vs. Candy 
4. Cut the Calories and Carbs: Replace Pretzels with Carrots
5. Other Quick Snack Swaps
6. Enjoy Better Nutrition with Healthier Snacks 

Snacking Might Be Sabotaging Your Diet 

Snacking is appealing to most people. What’s the big deal about having a few chips or a handful of candy here and there? 

Unfortunately, unhealthy snacking habits could be blocking you from reaching your weight and health goals. 

Many processed snacks are high in calories and low in nutrients. They keep you hooked, wanting to eat more without feeling full or satisfied. 

By the time you’ve had a normal-sized snack, you’ve likely packed in hundreds or thousands of calories and gotten little nutritional value in return. 

If you’re a snacker, hope is not lost. Using healthy snack swaps, you can enjoy nutritious bites in between meals and still reach your wellness goals. 

Crunchy Vessels for Dip: Comparing Cucumbers and Chips

Potato chips and tortilla chips are beloved crunchy snacks for many people. Their satisfying crunch and delicious salty taste keep you coming back for more. 

Chips are generally low in nutrition and high in calories. The numbers add up fast, especially if you eat them straight out of the bag. 

Cucumbers offer the same crunch and dipping abilities for far fewer calories and much higher satiety. Let’s take a look at both options. 

The average nutrition for potato chips is:

• Serving size: 1 ounce (about a handful)
• Calories per serving: 160
• Fiber: 1.4 grams
• Total carbohydrates: 15 grams
• Protein: 2 grams
• Total fat: 10 grams

As you can see, potato chips don’t offer much fiber or protein (which both keep you full). The calories and fat for one handful are high. 

Now let’s look at the nutritional information for cucumbers:

• Serving size: 1 medium cucumber 
• Calories per serving: 30
• Fiber: 2 grams
• Total carbohydrates: 6 grams
• Protein: 3 grams
• Total fat: 0.1 grams

Since cucumbers are made of 95% water, they don’t have much protein, but they’re very low in calories. This means you can eat much more for a lower caloric value. 

Consider swapping crunchy cucumber slices for potato or tortilla chips next time you want to enjoy a dip or spread!

Curbing Your Sweet Tooth: Frozen Grapes vs. Candy 

Candy is tempting. It’s sweet, easy to pop into your mouth, and available everywhere. However, the sugar and calories in most candies can wreak havoc on your health. 

Eating candy in moderation is totally fine. In fact, it’s important to enjoy your favorite snacks from time to time so you don’t feel restricted. 

On a daily basis, however, it’s smart to consider healthy alternatives to processed sweets like candy. Frozen grapes are a wonderful option for this. 

Looking at a popular candy like milk chocolate, the nutrition information is as follows:

• Serving size: 1 bar 
• Calories per serving: 220 
• Fiber: 1 gram
• Total carbohydrates: 26 grams (21 grams of added sugar)
• Protein: 3 grams
• Total fat: 13 grams

Just one milk chocolate bar clocks in at over 10% of the average person’s daily calorie intake (2,000 calories). 

Looking at frozen grapes, the nutrition information is:

• Serving size: 1 cup 
• Calories per serving: 62
• Fiber: 0.8 grams
• Total carbohydrates: 16 grams (no added sugar)
• Protein: 0.6 grams
• Total fat: 0.3 grams

Without any added sugar and with all of the sweetness candy offers, you can enjoy far more frozen grapes for fewer calories and grams of fat. 

Pop red or green grapes in the freezer for an hour or two before enjoying them to enhance their sweet flavors!

Cut the Calories and Carbs: Replace Pretzels with Carrots

Crunchy pretzels are a staple in many children’s lunch boxes and at parties, gatherings, and events. They’re great for dipping in hummus and guacamole. 

Keep in mind that mini pretzels pack in lots of calories and refined carbohydrates. They have almost no nutritional value compared to vegetables like carrots. 

Let’s look at the nutrition information for mini pretzels:

• Serving size: 1 ounce (about a handful)
• Calories per serving: 108
• Fiber: 0.9 grams
• Total carbohydrates: 23 grams
• Protein: 2.9 grams
• Total fat: 0.7 grams

One small handful of mini pretzels packs in almost 25 grams of carbs. With low fiber and protein content, this snack will have you reaching for more food within the hour. 

Carrots, on the other hand, have the following stats:

• Serving size: 1 cup 
• Calories per serving: 50
• Fiber: 4 grams
• Total carbohydrates: 12 grams
• Protein: 1 gram
• Total fat: 0.2 grams

For far fewer carbs and calories, you can enjoy a high volume of carrots. 

Chop fresh carrots into chips or slices and enjoy your favorite sauce or spread for better nutrition!

Other Quick Snack Swaps

Low on time but need healthier snack options? Here are some quick swaps you can make for more protein, fewer calories, and more satiety:

• Greek yogurt instead of full-fat yogurt
• Nut butter filled dates instead of peanut butter and chocolate
• Fresh fruit instead of full-sugar jams and syrups
• Grilled chicken instead of fried chicken
• Plain popcorn instead of chips
• Rice cakes instead of candy or cereal bars 

Always remember that moderation is key. You don’t have to give up the foods you love entirely, but these healthy swaps will keep your diet on track each day. 

Enjoy Better Nutrition With Healthier Snacks 

You don’t have to refrain from snacking in between meals. What’s important is that your snacks are nutritious and keep you satisfied for longer periods. 

With these simple, healthy snack swaps, you can get your diet back on track and reach your health and wellness goals easily.