Filipinos love to eat. We munch on snacks in between meals and typically prepare them for movie nights, parties, or while watching our favorite series. Hence, we need to be more conscious and cautious about what we eat. Fortunately, we have healthy snacks available in the market.
Nutritious snacks are enjoyable to eat and beneficial to the body. They give us an energy boost and help enhance our immunity. However, picking healthy snacks can be a bit tricky. So in this article, allow us to help you select the best healthy snacks with our buying guide and product recommendations.
We heard you! It takes a big adjustment to go for alternative snacks that are healthier, especially if you love munching on the usual chichirya and sweets. Well, nutritious snacks do not always equate to foods with bland tastes. Here is a guide to help you choose the best healthy snack that is also delicious.
Even with healthy snacks, it’s still important to check the label. Most products have a nutritional table printed on the package or posted online so as to identify the health benefits that you can gain upon consuming the said products. Here are some of the most common factors when looking at the nutritional content of healthy snacks.
Calories refer to the unit of energy that our bodies need to function correctly. Our bodies usually store calories as reserved energy. All of the food that we eat every day have calories in them. For example, a cup of brown rice roughly equates to 216 calories. It means you must bike for 30 minutes at 12 mph to burn the calories.
According to the National Health Service UK, the ideal calorie intake for men is 2,500 calories per day while it is 2,000 calories per day for women. The right amount of calories can improve many things in our body.
For example, it can prevent anemia, increase our overall strength, and prevent heart problems. Gaining calories is also perfect for those who wanted to increase their weight.
Proteins are responsible for cell building and regeneration. The most common sources of protein are meats, fish, and eggs. When you want to develop and strengthen your muscles, you will need protein.
Healthline recommends taking 0.8 grams of protein daily for every kilogram of body weight. Look for a snack that offers a lot of proteins and carbohydrates. For example, unsalted jerky and poached eggs are good and quick snacks to eat before or after your workout.
Carbohydrates are macronutrients rather than a unit of energy. What this means is that the measurements between carbs and calories are double the amount. Carbohydrates are best for people who wanted to bulk up. The fiber found in carbs helps clean your digestive system.
Healthline recommends daily intake of carbohydrates ranges from 45% to 65% of the calorie intake. Deficiency in carbohydrates can leads to nausea, fatigue, and overall weakness. Some of the best carbohydrates sources are whole grain rice, whole wheat bread, and root crops like sweet potato.
The sodium level determines how much salt a snack contains. The World Health Organization recommends up to 5 grams of salt intake per day. Consuming salt in moderation can increase nerve, brain, and muscle functions. For example, you can enjoy vegetable chips with sea salt or Himalayan pink salt.
However, too much salt consumption increase the chances of having urinary tract infection, stroke, and stomach cancer. As much as possible, avoid potato chips and other salty snacks. You can still eat unsalted chips which are preferably baked rather than fried.
Fats are also energy boosters. Plus, good sources of fat can actually prevent the risks of cardiovascular diseases and lower bad cholesterol levels. There is a rule of thumb for the total fat on your snacks. Forty-four to 77 grams is acceptable, however, exceeding this amount can be bad for your diet, according to Cleveland Clinic.
There are few fat types indicated on the label: saturated fat, trans-fat, total fat. Fatty meats like pork or certain parts of beef have a ton of saturated fats in them. Saturated fats can increase your cholesterol level and excess consumption can lead to heart failure.
Fried food, margarine, and other oily foods are rich in trans-fat. This kind of fat will increase your bad cholesterol and lower the good ones. However, if the trans-fat exceeds the recommended intake, it can lead to heart attacks and other complications. So remember to eat fatty food in moderation!
Some people are allergic to certain types of food. The most common examples of these are nut and seafood allergies, as well as lactose intolerance. It is necessary to take a look at the ingredients list to see if there is something that can trigger your allergies to prevent flare-ups.
Others have dietary restrictions due to their religion and principles. For example, Muslims do not consume pork and look for products that are Halal-certified. Likewise, those who are Jewish follow the Kosher diet, as stated in the Torah.
Vegans solely rely on plant-based products while pescatarians consume fish and other seafood. Other dietary restrictions include low or no sugar and gluten-free. However, to be sure, you can consult your doctor or dietitian for more information.
Besides the nutritional value, ingredients, and dietary restrictions, it would be best to go for natural and organic ingredients. This means that your food is free from chemicals while it was being grown or processed.
Some organic and natural ingredients include fruit and vegetables in chips, drinks, nuts, and edible seeds. Hence, they are very safe to eat. Usually, the packaging labels mention it, so check the label carefully, or ask the seller through direct message.
Although you’re eating healthy, the excessive consumption of healthy snacks will defeat the purpose of maintaining good health. When you are on a diet, it is necessary to know the serving size of the snack you will eat.
For example, a typical granola bar approximately has 400 cal per serving. Thus, you can consume at least 2-3 bars per day, depending on your diet. You will need to make room and sacrifice other meals when you exceed your daily meal plan, so remember to control your portion sizes.
The market offers different kinds of healthy snacks, and this will boil down to one’s taste and preferences. Try to explore and do a taste test of different healthy snacks, and prepare a snack plan for yourself to avoid that umay or sawa factor.
Fruits are very healthy snacks, whether they're fresh, sun-dried, or frozen. You can mix them in grains and salads to give you a delicious and nutritious merienda. For grain-based snacks, go with fiber-rich oatmeal cookies, granola bars, and cereals. Wheat bread sandwiches or tortillas with veggies and lean cuts of meats are also great choices.
Chips are healthier when they are baked, dried, or air-fried to prevent them from being oily. Healthy chips, like kale and sweet potato, are also a trend, so look for products with less or no artificial flavors and preservatives. You can use them as side dishes to salads.
Lastly, for sweet snacks, you can always replace ice cream with yogurt for a healthier option. Of course, dark chocolates and sugar-free chocolate chip cookies are great too! So, you don’t need to deprive yourself of delightful indulgences as long as you eat them in moderation.
Get your tummies ready for 10 of the healthiest snacks available online. You can create a fusion of dishes and desserts from these products or just eat them right away when you are on-the-go. These products will surely satisfy your cravings while keeping you healthy!
|Type of Snack||Muesli Bar|
|Calories Per Serving||184 Calories Per Bar (45 g)|
|Total Weight||270 g (6 Bars)|
|Allergens||Gluten, Nuts, Sesame Seeds|
|Nutritional Benefits||Fiber, Protein, Various Nutrients, Carbs|
|Type of Snack||Baked Chips|
|Calories Per Serving||150 Calories Per Ounce (28 g)|
|Total Weight||141 g|
|Nutritional Benefits||Fiber, Carbs, Various Mineral, Nutrients, and Vitamins|
|Type of Snack||Yogurt|
|Calories Per Serving||193 Calories per Cup|
|Total Weight||125 g|
|Nutritional Benefits||Lactus basilicus. Calcium|
|Type of Snack||Dried Friuts|
|Calories Per Serving||75 Calories Per Pack|
|Total Weight||40 g (3 Packs)|
|Nutritional Benefits||Various Nutrients and Vitamins, Polyphenol Antioxidants, Natural Sugar|
|Type of Snack||Dried Vegetables|
|Calories Per Serving||160 Calories Per 30 g|
|Total Weight||60 g|
|Nutritional Benefits||Vitamin C, Vitamin K|
|Type of Snack||Dried Fruit|
|Calories Per Serving||140 Calories Per 33 g|
|Total Weight||100 g|
|Nutritional Benefits||Rich With Antioxidants, Iron, Potassium, Magnesium|
|Type of Snack||Mixed Nuts|
|Calories Per Serving||200 Calories Per 1/4 Cup|
|Total Weight||150 g|
|Nutritional Benefits||Omega-6, Omega-3, Fiber, and Protein|
|Type of Snack||Dried/Baked Mushrooms|
|Calories Per Serving||170 Calories Per 1/2 Cup|
|Total Weight||100 g|
|Nutritional Benefits||Fiber, Protein, Various Nutrients and Vitamins|
|Type of Snack||Freeze Dried Fruit|
|Calories Per Serving||110 Calories Per Pack|
|Total Weight||30 g|
|Nutritional Benefits||Magnesium, Natural Sugar, Fiber|
|Type of Snack||Oat Cookies|
|Calories Per Serving||126 Calories per Pack (3 Cookies)|
|Total Weight||216 g (8 Packs)|
|Nutritional Benefits||Fiber, and Iron, Various Nutrients and Vitamins|
Elle & Vire
Oh So Healthy!
Super Berry Muesli Bar
Original Mixed Vegetable Chips with Sea Salt
Mon Grec Greek Honey Yogurt
Fruit Crisps Assorted Bundle
Sour Kream & Chive Kale Chips
Original Crispy Mushroom Chips
Freeze Dried Dragon Fruit
Cookies Variety Pack
Fiber-Rich Snack With Natural Fruit Sweeteners
Colorful and Flavorful Chips Made From Nutritious Root Crops
A Healthy Alternative to Ice Cream
Enjoy Guilt-Free, Fruit-Flavored Crispy Chips
Fiber-Packed Snack With the Superfood Kale
A Chewy Healthy Treat for Kids and Kids-at-Heart
A Healthy Trail Mix for Active People
A Plant-Based Substitute to Meat Chicharon
Locally-Made Fruit Snack Packed With Lots of Nutrients
Mouth-Watering Oat Cookies for Good Health
|Price Starts at||₱226.5||₱245||₱65||₱305||₱225||₱125||₱229||₱175||₱175||₱71.38|
|Type of Snack||Muesli Bar||Baked Chips||Yogurt||Dried Friuts||Dried Vegetables||Dried Fruit||Mixed Nuts||Dried/Baked Mushrooms||Freeze Dried Fruit||Oat Cookies|
|Calories Per Serving||184 Calories Per Bar (45 g)||150 Calories Per Ounce (28 g)||193 Calories per Cup||75 Calories Per Pack||160 Calories Per 30 g||140 Calories Per 33 g||200 Calories Per 1/4 Cup||170 Calories Per 1/2 Cup||110 Calories Per Pack||126 Calories per Pack (3 Cookies)|
|Total Weight||270 g (6 Bars)||141 g||125 g||40 g (3 Packs)||60 g||100 g||150 g||100 g||30 g||216 g (8 Packs)|
|Allergens||Gluten, Nuts, Sesame Seeds||None||Lactose||Fruit Allergy||Kale Allergy||None||Nuts||Mushroom||None||Nuts|
|Nutritional Benefits||Fiber, Protein, Various Nutrients, Carbs||Fiber, Carbs, Various Mineral, Nutrients, and Vitamins||Lactus basilicus. Calcium||Various Nutrients and Vitamins, Polyphenol Antioxidants, Natural Sugar||Vitamin C, Vitamin K||Rich With Antioxidants, Iron, Potassium, Magnesium||Omega-6, Omega-3, Fiber, and Protein||Fiber, Protein, Various Nutrients and Vitamins||Magnesium, Natural Sugar, Fiber||Fiber, and Iron, Various Nutrients and Vitamins|
Although it’s easy to purchase healthy snacks online, nothing beats making your own snacks at home! This recipe provided by Tasty shows us how easy it is to make a delicious healthy snack with the ingredients that you have in your pantry.
Complete your healthy meal plan to maintain your diet. Take a look at some of our article reviews of different healthy alternative ingredients available online that will help you stay fit at all times!
It is easy to grab the first snack that you see in your pantry. But if you want to stay healthy and avoid health-related complications, there are healthy snacks which you can enjoy that are just as delicious. Whether it's the nutritional value or ones that are acceptable for your dietary restrictions, healthy snacks are always a great option.
We hope we helped you expand your options and choose the best-tasting yet healthy snacks for you. Even if they are healthy, remember to consume them in moderation. Combined with daily exercise and a balanced diet, you can achieve a healthier lifestyle with these snacks.
Author: Roel Pillas Malubay
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