10 Best Healthy Snacks in the Philippines 2021 (Carman's, Elle & Vire, Quaker Oats, and More)

Samantha began her career in clinical nutrition and weight management at a tertiary hospital in Manila, Philippines. Her practice allowed her to give nutrition counseling and plan modified diets for patients with medical conditions. Presently, she does private practice to focus on true holistic wellness - an approach that believes in aligning one's mind, body, and spiritual well-being.

To know more about her practice, you can like and follow her Instagram and Facebook page.

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!

**Prices may vary depending on the website and their campaign period**

Here are some nutritionist-dietician-approved snacks by Samantha Morales and why she recommends them!

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.

Ingredients:

• 3 cups rolled oats
• 1/3 cup vegetable oil
• 1/2 cup of honey or maple syrup
• 1 teaspoon cinnamon powder
• 1 teaspoon vanilla extract
• 1 cup yogurt
• Fruits and Berries chopped into small pieces
• Salt to taste

Procedure:

1. Preheat the oven to 180°C (350°F ).
2. Mix the oats, vegetable oil, honey or maple syrup, cinnamon, vanilla, and a pinch of salt in a large bowl.
3. Put them on a baking sheet and bake for 180°C (350°F for 40 to 45 minutes. Make sure to toss them halfway through to ensure even baking.
4. In your serving jar, add a layer of yogurt and then add some chopped fruit on top. You can also get creative with it and try switching up your fruits or adding some fresh nuts like almonds and walnuts.
5. Add your baked oats after. Repeat this pattern until you fill the whole jar.

Trying to be healthy and being mindful of what goes into your body can be easy if you have the correct information. Below, Samantha Morales answered the web's most asked questions to further guide you in your journey to holistic wellness.

Consume more foods that are rich in folate (ex. kale chips, citrus fruits, and whole grains), omega-3 rich (ex. avocados, walnuts, chia seed pudding), Vitamin B-6 rich (ex. bananas, chicken, fish), antioxidant-rich vegetables (ex. green smoothies & fruits) and high-quality protein (ex. chicken or egg sandwich with lettuce).

I recommend planning your meals and even snacks ahead of time. You don't necessarily have to make different snacks every day. You may rotate at least 3-4 kinds of snacks per week. 

This can be as simple as having a handful of nuts (ex. almonds, walnuts, cashews, pili nuts) together with a serving of fruit (ex. a banana), enjoying a dollop of hummus with vegetable sticks (ex. carrot or cucumber sticks) or even making a smoothie at home then storing in an insulated jug (to keep the temperature during transport).

When craving for something sweet as a snack, I recommend having fresh fruit slices, anything lightly sweetened with coconut sugar or coconut nectar, or whole stevia extract (since they won't cause a sudden spike in your blood sugar levels).

If, for example, you want a slice of chocolate cake for a snack, eat it slowly and mindfully. But as much as possible, don't make it a habit to have it every day. Remember to eat in moderation together with a balanced diet.

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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