If you’re like most of us, your good intentions for healthy eating have been shattered by a bad case of the four o’clock munchies on more days than you care to admit. The good news is choosing a healthy and delicious snack is easier than you think. Here’s how. Confused about what to eat between meals? The key to choosing smarter snacks is not to think of them as a mini-break from good eating habits, but as mini-meals.
Follow the Food Guide Smart snacks will keep you energized and satisfied throughout the day. And if you follow the principles in Eating Well with Canada’s Guide, your snacks will contribute to your daily nutritional requirements.
Buttered popcorn candies chips cakes chocolate cookies doughnuts french fries Some types of granola bars ice cream pastriessugary beverages (fruit-flavoured drinks, soft drinks, sports and energy drinks)
Great everyday snacks Quick Tip: Watch out for words that end in "ose" - generally that's a sugar.
Here are some ideas to get you started on the road to smart, healthy and, satisfying snacking.
Salty/savoury snacks If you frequently find yourself craving salty snack foods, consider simple substitutions that replace salt with other flavour enhancers.
Here are some words to watch out for on a product's list of ingredients:
Ingredient What it is Baking powder or soda
Sodium (alginate, benoate, bisulfate, hydroxide) Salt Corn syrup (or corn syrup solids)
Sucrose Sugar or sugar alcohol Esters
Glycerol (or glycerides)
Shortening Fat Hydrogenated fats and oils Trans fat Butter
Palm (or palm kernel) oil
Powdered whole milk solids
Tallow Saturated fat