healthy snacking – Mindful Nutrition

Dietitian Approved HEALTHY Gluten Free Snacks

Hey Snack Loving Friends who are searching for gluten free snacks,

For those of you that don’t know me, my name is Lacy, and I’m a registered dietitian and owner of Mindful Vending (a dietitian owned and operated healthy vending company). In our vending machines, we provide all kinds of nourishing snacks including some of the healthiest gluten free snacks.

This site contains affiliate links (See full disclosure here.)

As the owner of Mindful vending, it is my job AND passion to search for the healthiest packaged snacks available. I am constantly looking for snacks to meet a variety of needs. If it is our there, I want to find it!

Since I have to keep a healthy snack database for my company anyway, I thought it might be helpful to share my snack lists here as well. So browse all the categories and find the snacks that best fit with your needs and wants. Happy snacking!

Lacy Ngo, MS, RDN, the owner of Mindfulness in Faith, LLC, is one of the top experts in faith-based mindfulness and nutrition. Ngo is the author of several books including The Nourishing Meal Builder, The Nourishing Meal Builder: the Gluten-Free, Dairy-Free Edition, Faith, Mindfulness, & Nutrition, and Mindfulness in Faith and Freezer Meals.

So here they are… (Scroll down to read the fifth post in this series, Dietitian Approved HEALTHY Gluten Free Snacks)

Why Eat Gluten Free Snacks?

If you have Celiac disease or a gluten sensitivity, you will want to avoid gluten, but just because something is gluten free, doesn’t make it nourishing. That is why I made this list of HEALTHY gluten free snacks.

A Note for those who do not have Celiac disease or gluten sensitivity

When it comes to healthy, variety is key. We can become sensitive to foods by overeating them. This goes for whole grains (which contain gluten) as well.

Whole grains are a superfood. They are a great source of fiber, vitamins, and minerals, especially B vitamins. In fact, when I was teaching nutrition at a university, I use to tell my students, “If you get a question asking you to name a good source of a vitamin or mineral, and you can’t remember a food source, you have a good chance of getting the answer correct if you say whole grains. That is how nutrient packed whole grains are”.

Here is the thing though. Remember variety is key, and this goes for whole grains as well. This is why it is a good idea to eat a variety of grains instead of only eating whole wheat. In the American diet, we are not getting much variety when it comes to grains. We eat pasta, sandwiches, wraps, pizza, and buns…all of those are predominantly made of wheat in America. So try mixing things up. Eat whole wheat pasta one day and brown rice or quinoa the next, then the next day maybe eat a lettuce wrap or zoodle pasta instead.

It is a good idea to eat a variety when it comes to snacking as well. So some days, you may want a whole grain snack and other days you may go for what free and gluten free snacks.

*Remember the recommendations in the above paragraphs are for people who are NOT gluten sensitive or do NOT have Celiac disease. If you have Celiac disease or are gluten sensitive, you should avoid gluten all together.

Healthy Gluten Free Snacks

Dietitian Approved Healthy Gluten Free Snacks; Gluten free packaged snacks

Popcorners

Popcorners are a tasty little alternative to the classic chips and are probably one of the most popular chips in our dietitian owned and operated vending machines. They have a simple ingredients list and are gluten and nut free. Yellow corn is the first ingredient in these low calorie, baked popcorn chips. Like all the gluten free snacks on this list, they have 0 trans fat.

Beanfields

Beanfields might be my favorite chip. They have 4 gm of protein and 4 gm of fiber per serving so you will feel full for longer after eating these chips. Due to the filling nature of these chips, they can aid in weight loss as well. They have a simple ingredients list with the first ingredient being antioxidant-rich black and white beans. These chips are gluten free, have less than 1 gm sugar, and 0 trans fat. Beanfields come in lots of flavors. Nacho is probably the most popular, but my favorite is the Pico De Gallo.

Benefits of Polyphenol Antioxidants found in black and white beans:

Prebiotic (good bacteria in the gut feeds on prebiotics)
May reduce the risk of cancer
Has anti-inflammatory properties
Promotes a healthy gut
Reduces the risk of heart disease and stroke
May reduces cognitive decline and the risk of Alzheimer’s Disease, Dementia
Helps with mood disorders like depression, anxiety, stress

Mega Omega Power Up Trail Mix, High Energy Power Up Trail Mix, and Goji Power Up Trail Mix

If you see a trail mix with Omega-3 in the title you can bet that walnuts are probably in them. The Mega Omega Per Up mix contains a mixture of standout ingredients which include walnuts, almonds, cranberries, pumpkin seeds, and dried mango. Although only one of their trail mixes mentions Omega-3s in the name, many of their mixes actually have Omega-3- rich walnuts. The High Energy Trail mix contains walnuts, dried bananas, cashews, dried papaya, cranberries, dried pineapple, and dried coconut chips, and the Goji Power Up Trail mix contains walnuts, cranberries, pumpkin seeds, cashews, goji berries, and coconut. With ingredients like these, these trail mixes are great sources of protein, antioxidants, healthy fats, and of course Omega-3s. According to the Power Up website, all their products are gluten free as well.

Along with all the benefits of Omega-3s mentioned above, foods with antioxidants also:

Supports brain function, focus, and attention
May reduce the risk of Alzheimer’s and Dementia
Provides immune support
Have Anti-inflammatory properties
May improve mood, depression, stress, and anxiety
May reduce the risk of cancer
Reduce the risk of heart disease and stroke
May reduce joint pain and arthritis inflammation
Aids in addiction recovery

Carrington Farms Organic Flax Chia Blends Go Pak

These Carrington Farms Organic Flax Chia Blends Go Paks are so cool! They are little packs of standout ingredients like flax seeds and chia seeds that you can take with you anywhere. They are a great source of fiber, antioxidants, minerals, and Omega-3s! You can eat them alone or better yet add them to your food anywhere! These gluten free snacks are fantastic additions to yogurt, oatmeal, salads, smoothies, and even ice cream. Since they are filling they can aid in weight loss as wel.

Did you know that According to research, Omega-3s:

May help with joint Pain/arthritis
Has anti-inflammatory properties
May help with ADD/ADHD symptoms
May improve energy levels/ fatigue
Help with mood and mood disorders like depression, anxiety, and stress
Reduce the risk of heart disease
Improve Gut microbial health and gut inflammation
May reduce cognitive decline and the risk of Alzheimer’s and Dementia
May improve memory
Aids in addiction recovery

Along with all the benefits of Omega-3s mentioned above, foods with antioxidants also:

Supports brain function, focus, and attention
May reduce the risk of Alzheimer’s and Dementia
Provides immune support
have Anti-inflammatory properties
May improve mood, depression, stress, and anxiety
May reduce the risk of cancer
Reduce the risk of heart disease and stroke
May reduce joint pain and arthritis inflammation
Aids in addiction recovery

All Made Good Products

Made Good is an allergy friendly company. Their products are organic, whole grain, and low in sugar. This company makes delicious products for those looking for a whole grain snacks that are wheat free, gluten free, and nut free.

All Enjoy Life Products

All Enjoy Life products are made in an allergy friendly factory. They are free of many common allergens such as wheat, nut, soy, egg, dairy, gluten, and more. The Enjoy Life Chewy Bars and the Enjoy Life Seeds and Fruit Mix have a variety of healthy ingredients such as pumpkin seeds, flax seeds, and organic oats. (The ingredients vary among products.)

Whisps

Whisp are such a unique snack that has a lot going for it. They are baked instead of fried, have zero sugar, 10 gm. protein per serving, and made from one simple ingredient: cheese. They are also a good source of calcium. They are gluten free and nut free. The cons are that they are high in sodium and calories compared to other snacks.

Rhythm Superfood Chips

Rhythm Superfood chips are Gluten free chips made out of filling vegetables and fruit. In fact, the first ingredient is a fruit or vegetable! Star ingredients on their simple ingredients list are foods like kale, turmeric, bell pepper, beets, and cauliflower. They are dried chips, not fried and contain nutrients like protein, fiber, vitamins, and minerals, and antioxidants.

Regularly incorporating Turmeric in your diet has many benefits:

May repair the gut lining
Have Anti-inflammatory properties
Enhance anti-bodies and immune cells
May reduce the risk of cancer
May improve mood, depression, stress, and anxiety
Supports brain function, focus, attention
Reduce the risk of heart disease and stroke
May help with joint pain/Arthritis
Reduce the risk of Alzheimer’s

Benefits of Antioxidant Rich Foods include:

Supports brain function, focus, and attention
May reduce the risk of Alzheimer’s and Dementia
Provides immune support
Anti-inflammatory
May improve mood, depression, stress, and anxiety
May reduce the risk of cancer
Reduce the risk of heart disease and stroke
May reduce joint pain and arthritis inflammation
Aids in addiction recovery

Dirt Kitchen

I am super excited about this snack! They are made out of simple ingredients with the first ingredient being dried vegetables! Some of the flavors include: Green Beans + Roasted Almonds with Lemon + Butter +Garlic Seasoning and Zucchini + Roasted Chickpeas + Pistaccios with Sea Salt + Black Pepper. These Dirt Kitchen snacks are high in filling protein and fiber, and are gluten free.

Kind Fruit Bites

Kind Fruit Bites are bite sized bites made with real fruit! They have a simple ingredients list with no fruit juice and no concentrates! They also contain no added sugar and are gluten free!

Skinny Pop

Popcorn is such a yummy, classic snack, and Skinny Pop is also nut free and gluten free. Skinny Pop is made with simple ingredients with the first ingredient being whole grain. Plus Skinny Pop is a great source of filling fiber and low in calories; therefore, eating Skinny Pop may help in weight loss.

Bada Bean Bada Boom

Bada Bean Bada Boom is one of my favorite snacks! Seriously, these snacks made from Broad beans are soooo delicious! Whenever I give a sample to friends and family, their faces and reactions read like ‘whoa, what is this glorious snack, and where can I get more!?!?!’ Bada Bean Bada Booms have 7 gm protein and 5-6 gm fiber as well as essential vitamins and minerals in each serving. They are made from simple ingredients with the first ingredient being broad beans. These crunchy snacks are low in calories and gluten free. You can get them pre-packaged in 100 calorie snack packs, and these are 100 calories that are actually filling so they can aid in weight loss. Broad beans also have immune boosting, heart healthy antioxidants as well!

Here is another interesting tidbit about broad beans:

Though research is limited, some small studies have shown that Levodopa found in broad beans (also called fava beans) may help with symptoms of Parkinson’s disease. But if you have Parkinson’s, it is important to talk with your doctor before eating foods in excess that contain Levodopa. You should continue to take medications per your doctors advice as well. Keep in mind, you could overdo it if you are taking medications and eating Levodopa rich foods. This excess could cause dyskinesia in Parkinson’s patients.

Wonderful Pistaccios

Pistaccios: lower in calories compared to other nuts, and high in protein, healthy fats, fiber, antioxidants, vitamins (especially B6), and minerals. With nutrients like these, these gluten free Pistaccios are a fantastic snack option!

Antioxidants:

Support brain function, focus, and attention
May reduce the risk of Alzheimer’s and Dementia
Provides immune support
Have Anti-inflammatory properties
May improve mood, depression, stress, and anxiety
May reduce the risk of cancer
Reduce the risk of heart disease and stroke
May reduce joint pain and arthritis inflammation
Aids in addiction recovery

North Coast Probiotic Apple Sauce

I love that these North Coast Probiotic Apple Sauce come in little easy-to-carry applesauce pouches, BUT…

my two favorite things about the North Coast Probiotic are:

The first ingredient is apples
North Coast Probiotic has, you guessed it, probiotics.

North Coast Probiotics has a few other things going for them as well. They are gluten free and nut free, made with simple ingredients, and are a good source of vitamins, minerals, and fiber. Plus they contain zero added sugar and zero trans fat.

According to Research Probiotics May:

Support Digestive heath
Support immune function
Have anti-inflammatory properties
Help with mood and mood disorders like depression, anxiety, stress
Reduce cognitive decline and the risk of Alzheimer’s and Dementia
May aid in addiction recovery
Promote a healthy heart

Think Jerky

When you have a nut allergy, finding a non-perishable protein product that you can eat on-the-go can sometimes be tricky. Fortunately, Jerky is a fantastic protein source that you can carry with you! Think Jerky is my favorite Jerky brand right now. Their Beef Jerky is made with grass-fed beef, and their Turkey Jerky is made with free-range turkey. Think Jerky also has no added nitrates/nitrites, no added antibiotics, and no added hormones, and Think Jerky is gluten free as well! But my favorite thing about the Think Jerky is the taste. They have some of the most delicious flavors I have ever tasted! Think Turkey Jerky is in several of our healthy vending machines, and let me tell you, we have to re-stock this Jerky regularly!

One thing you want to be aware of is that Jerky tends to be higher in salt. So you will want to take that into consideration. However, the higher salt content can be beneficial for athletes.

Jerky as a Sodium Replacement for Athletes

Athletes who have competed or trained for over an hour should begin replenishing their electrolytes, especially sodium content. When we sweat, we lose water AND salt. We know that lack of water can be dangerous so we often make sure we are drinking plenty of water during an athletic performance. However when you replenish the water in your body WITHOUT replenishing the salt in your body, the sodium content in your body becomes diluted. So the problem is not only that you lost sodium in your sweat, but also that the sodium-to-water ratio becomes out of balance as you drink more and more water. This is called hyponatremia.

Unfortunately symptoms of hyponatremia are similar to symptoms of dehydration so someone may think they are dehydrated and drink more water when, in fact, they are actually experiencing symptoms of hyponatremia. Drinking more water WITHOUT sodium makes the hyponatremia worse. Symptoms of hyponatremia includes dizziness, lethargy, thirst, headache, nausea, cramps, irritability, and in severe cases even coma and death. Notice the similarity of the symptoms to the symptoms of dehydration. The take home message is that water is crucial! We should drink water throughout any athletic event no matter how long the event. However, if the athletic even is over an hour, we should be replacing our electrolytes (like salt and potassium) as well.

That’s It Bars and That’s It Probiotic

That’s It bars are allergy-friendly, gluten free snacks made with real fruit. In fact, That’s It bars are made with fruit…and that’s it! They have zero added sugar so all for the sweet flavors come from the fruit. You can also get That’s It Bars with added probiotics as well.

According to research, probiotics may:

Support Digestive heath
Support immune function
Have anti-inflammatory properties
May help with mood and mood disorders like depression, anxiety, stress
Reduce cognitive decline and the risk of Alzheimer’s and Dementia
May aid in addiction recovery
Promote a healthy heart

That’s It Truffle

That’s It also makes a Gluten Free Truffle. The Truffle is made with 64% dark chocolate (antioxidants), real fruit, and simple ingredients. Fruit is listed as the first ingredient. That’s it Truffles contain only 4 gm added sugar and are nut free as well.

Kind Bars

Kind Bars have so many different varieties and each variety is unique so I am going to talk about a few of them separately. The Kind Nut Bars are full of protein-rich nuts, fiber, and antioxidants. In fact, the first ingredient is nuts so Kind Bars are a good source of healthy fats. These filling bars are low in sodium and sugar compared to a normal candy bar. One con is that these bars have a small amount of added sugar.

Kind Healthy Grains, Kind Breakfast Bars, and Kind Kids

Although nutrients vary, the Kind Healthy Grains, Kind Breakfast Bars, and Kind Kids have similar beneficial nutrients. They are 100% whole grain and often include super grains like quinoa and oats. The first ingredient will be some kind of whole grain like oats, for example. They are gluten free, have zero trans fat, and rich in filling fiber. One of the cons is that most of these bars have some added sugar, although less than a traditional candy bar.

Benefits of Antioxidants

May reduce the risk of cancer
Has anti-inflammatory properties
Promotes a healthy gut
Reduces the risk of heart disease and stroke
May reduces cognitive decline and the risk of Alzheimer’s Disease, Dementia
Helps with mood disorders like depression, anxiety, stress

Kind Breakfast Probiotic Bar

Kind Bars also make a Kind Breakfast Probiotic Bar. These bars are also whole grain and full of filling fiber. They do have some added sugar, but not as much as traditional candy bars.

According to research, probiotics may:

Support Digestive heath
Support immune function
Have anti-inflammatory properties
Help with mood and mood disorders like depression, anxiety, stress
Reduce cognitive decline and the risk of Alzheimer’s and Dementia
May aid in addiction recovery
Promote a healthy heart

Hippeas

By far, these are my kid’s favorite snack. They actually cheer when I tell them that I have packed Hippeas in their lunch box. Seriously…they cheer out loud! Hippeas are Gluten free and nut free, and they are a good source of fiber and protein. The main ingredient is chickpeas on their simple ingredients list. They are low in calories and yet filling which means…you guessed it… they can aid in weight loss.

Chickpeatos

Chickpeatos are another snack made from chickpeas. They are low in calories and yet packed with protein. Therefore, you will feel full for longer, which can help with weight loss. They have a simple ingredient list with the first ingredient being chickpeas. Chickpeatos are gluten free and have 0 sugar, added sugar, and trans fat.

Wild Planet Tuna Pouches

Wild Planet Tuna is a great source of protein and DHA and EPA Omega-3s. Tuna by Wild Planet also comes in single serving packets and are wild caught. They have a simple ingredients list with the first ingredient being low mercury tuna. The protein helps with satiety, which can aid in weight loss. According to the Wild Planet website, they do not use gluten of any form in their products.

Primal Kitchen Collagen Nut and Seed Bar

The Primal Kitchen Collagen Nut and Seed Bars are a good source of fiber, protein, and collagen and are low in sugar. The have a simple ingredients list and are gluten free. The only con is that they have some added sugar although they are still relatively low in sugar.

Primal Kitchen Protein Bars

Primal Kitchen Protein Bars are a good source of protein, and Omega-3s. They are gluten free, low in sugar, and have a simple ingredient list. Their standout ingredient is the Omega-3 rich Flaxseed. (Ingredients may vary between flavors). They are also grain free and cage free.

Possible Benefits of Omega-3s:

May help with joint Pain/arthritis
Has anti-inflammatory properties
May help with ADD/ADHD symptoms
May improve energy levels/ fatigue
Helps with mood and mood disorders like depression, anxiety, stress
Reduces the risk of heart disease
Improve Gut microbial health and gut inflammation
May reduce cognitive decline and the risk of Alzheimer’s and Dementia
May improve memory
Aids in addiction recovery

Biena Chickpea Snack

This protein and fiber-rich snack has zero sugar (the original flavor), zero trans fat, and is gluten free. Biena Chickpeas are made of simple ingredients with the first ingredient being chickpeas. This filling snack is also a good source of folate and magnesium.

The Good Bean Chickpeas

The Good Bean Chickpeas snack is another super satisfying chickpea snack. They have a simple ingredients list with the first ingredient being chickpeas. These gluten free chickpeas are also a good source of protein, vitamin E, and magnesium. They are a nice filling snack with only 1 gm of sugar.

Zing Bars

One of my favorite things about Zing Bars is that they are developed by a registered dietitian. They have all natural ingredients and are a good source of protein, fiber, prebiotics, and antioxidants. Zing Bars are gluten free and have zero added sugar or trans fat. Because Zing Bars are filling, they may help with weight loss.

Benefits of Antioxidants:

May reduce the risk of cancer
Has anti-inflammatory properties
Promotes a healthy gut
Reduces the risk of heart disease and stroke
May reduces cognitive decline and the risk of Alzheimer’s Disease, Dementia
Helps with mood disorders like depression, anxiety, stress

Health Warrior Chia Bar

These bars are packed with nourishing ingredients. The star ingredient and first ingredient on their simple ingredients list is the chia seed. Health Warrior Chia Bars are a good source of Omega-3s, fiber, antioxidants, and minerals. They are only 100 calories and yet extremely filling for two reasons. One, they are a good source of fiber, and two, they absorb water. Health Warrior Chia Bars are gluten free, low in sugar, and have zero added sugar and trans fat.

Below are a few possible benefits (according to research) of the nutrients found in Health Warrior Chia Seed Bars:

May help with mood disorders like depression, anxiety, stress
May improve energy levels/ fatigue
Promote a healthy immune system
May improve GI Inflammation
Aid in addiction recovery
Promote healthy gut bacteria and bacteria balance.
Has anti-inflammatory properties
Promote healthy digestion
May reduce joint pain and arthritis inflammation
Reduce the risk of heart disease and stroke
Help you feel full after eating; thus, helps with satiety and weight loss
Protects against diabetes
May help with ADD/ADHD symptoms
Reduce cognitive decline and the risk of Alzheimer’s and Dementia
May improve memory
Has cancer fighting properties

Did you know the Omega-6 to Omega-3 ratio in our diet should be around 1:1? The ratio in the American diet is closer to 16:1 or higher. So the take home message is EAT MORE OMEGA-3s!!!

Oatmega Bars

These Oatmega Bars have Omega-3s, but not just any Omega-3s…DHA and EPA Omega-3s! They are high in grass-fed whey protein, fiber, vitamins, and minerals, and low in sugar. Thanks to the protein and fiber, these Omega-3 bars are filling; thus, aid in weight loss. Oatmega Bars are also certified gluten free.

Benefits of Omega-3:

May help with joint Pain/arthritis
Has anti-inflammatory properties
May help with ADD/ADHD symptoms
May improve energy levels/ fatigue
Helps with mood and mood disorders like depression, anxiety, stress
Reduces the risk of heart disease
Improve Gut microbial health and gut inflammation
May reduce cognitive decline and the risk of Alzheimer’s and Dementia
May improve memory
Aids in addiction recovery

Raw Crunch

These Raw Crunch bars are fantastic! Their simple ingredients list is full of organic whole foods like Omega-3-rich flaxseeds and pumpkin seeds. They are gluten free and grain free, and low in sugar.

Possible benefits of Omega-3s:

May help with joint Pain/arthritis
Has anti-inflammatory properties
May help with ADD/ADHD symptoms
May improve energy levels/ fatigue
Helps with mood and mood disorders like depression, anxiety, stress
Reduces the risk of heart disease
Improve Gut microbial health and gut inflammation
May reduce cognitive decline and the risk of Alzheimer’s and Dementia
May improve memory
Aids in addiction recovery

Emeralds Almonds, Walnuts, and Cherries

Any product with Walnuts is going to be a good source of Omega-3. Walnuts also have anti-inflammatory properties. I picked this particular product because not only does it have Walnuts, but this mix is one of the tastiest I have tried. These Emeralds have a simple ingredients list and 0 mg sodium. I also like that these filling snacks come in pre-portioned 100 calorie packs so they can aid in weight loss as well. They are also a good source of protein, vitamins, minerals, healthy fats and antioxidants as well. According to the packaging, Emerald Nuts are certified gluten free.

Below are a few possible benefits (according to research) of the nutrients found in Emeralds Walnuts, Almonds, and Dried Cherries:

May help with mood disorders like depression, anxiety, stress
May improve energy levels/ fatigue
Promote a healthy immune system
May improve GI Inflammation
Aid in addiction recovery
Promote healthy gut bacteria and bacteria balance.
Has anti-inflammatory properties
Promote healthy digestion
May reduce joint pain and arthritis inflammation
Reduce the risk of heart disease and stroke
Help you feel full after eating; thus, helps with satiety and weight loss
Protects against diabetes
May help with ADD/ADHD symptoms
Reduce cognitive decline and the risk of Alzheimer’s and Dementia
May improve memory
Has cancer fighting properties

Did you know the Omega-6 to Omega-3 ratio in our diet should be around 1:1? The ratio in the American diet is closer to 16:1 or higher. So the take home message is EAT MORE OMEGA-3s!!!

Baked Lays

This one made the healthier chips and crackers list because they are baked instead of fried. Regularly eating fried foods increases your risk of chronic diseases like heart disease, stroke, some cancers, and diabetes. So you can see why the baked options are a better choice. Baked Lays also have less calories than fried chips and are gluten free. The variety of flavors is nice as well.

The Cons

Baked Lays have less nutrients, fiber, and protein compared to some of the other products on this list.

Mary’s Gone Crackers

Next of our list is the Mary’s Gone Crackers. These crackers have a simple ingredients list including standout ingredients like flaxseed, quinoa, and the first ingredient listed, whole grain brown rice. What you get from eating these crackers: omega-3, antioxidants, protein, fiber, and B vitamins. What you don’t get: gluten, sugar, added sugar, and trans fat. They are also completely nut free! These baked (not fried) nutrient-dense crackers will also leave you feeling full and satisfied and aid in weight loss (thanks to the protein and fiber).

Possible benefits from the nutrients in Mary’s Gone Crackers:

May help with mood disorders like depression, anxiety, stress
May improve energy levels/ fatigue
Promote a healthy immune system
May improve GI Inflammation
Aid in addiction recovery
Promote healthy gut bacteria and bacteria balance.
Has anti-inflammatory properties
Promote healthy digestion
May reduce joint pain and arthritis inflammation
Reduce the risk of heart disease and stroke
Help you feel full after eating; thus, helps with satiety and weight loss
Protects against diabetes
May help with ADD/ADHD symptoms
Reduce cognitive decline and the risk of Alzheimer’s and Dementia
May improve memory
Has cancer fighting properties

The Omega-6 to Omega-3 ratio in our diet should be around 1:1. The ratio in the American diet is closer to 16:1 or higher. So the take home message is EAT MORE OMEGA-3s!!!

Way Better Sprouted Tortilla Chips

The star ingredients of the Way Better Sprouted Tortilla Chips are flaxseed, chia seeds, quinoa, and beans. These chips are 100% whole grain and gluten free! When you eat Way Better chips, you’re getting plant-based omega-3s, antioxidants, B vitamins, and potassium. And because of the fiber, you will feel fuller than you would just eating the common chip. These chips have a simple ingredients list, zero sugar, zero trans fat, and less calories and sodium than many standard chips. Bonus for anyone with a nut allergy, Way Better chips are manufactured in a nut-free facility!

Below are a few possible benefits (according to research) of the nutrients found in Way Better Sprouted Tortilla chips:

May help with mood disorders like depression, anxiety, stress
May improve energy levels/ fatigue
Promote a healthy immune system
May improve GI Inflammation
Aid in addiction recovery
Promote healthy gut bacteria and bacteria balance.
Has anti-inflammatory properties
Promote healthy digestion
May reduce joint pain and arthritis inflammation
Reduce the risk of heart disease and stroke
Help you feel full after eating; thus, helps with satiety and weight loss
Protects against diabetes
May help with ADD/ADHD symptoms
Reduce cognitive decline and the risk of Alzheimer’s and Dementia
May improve memory
Has cancer fighting properties

Did you know the Omega-6 to Omega-3 ratio in our diet should be around 1:1? The ratio in the American diet is closer to 16:1 or higher. So the take home message is EAT MORE OMEGA-3s!!!

A few cons:

These chips are baked first then fried for a short the in sunflower oil, and they are more expensive than the standard chip.

Skinny Dipped Almond

Skinny Dipped Almonds, oh, how I love thee. They are the perfect combination of antioxidant-rich dark chocolate and almonds. They have less sugar than other candies and no added sugar at all. The first ingredient of this filling snack is almonds. Skinny Dipped Almonds are also a great source of protein and healthy fats, and I love that you can get these gluten free snacks in a mini 60 calorie pre-portioned snack as well.

Antioxidant Benefits Include:

May decrease the risk of cancer
Have anti-inflammatory properties
Promotes a healthy gut
Reduces the risk of heart disease and stroke
May reduces cognitive decline and the risk of Alzheimer’s Disease, Dementia
Helps with mood disorders like depression, anxiety, stres

My Super Pops

These whole grain pops are made from star ingredients like Flax, Quinoa, sunflower, and chia. Flax, Quinoa, and Chia contain heart healthy, disease fighting antioxidants. Plus, flax and chia seeds are a good source of plant-based ALA Omega-3s. And remember, the Omega-6 to Omega-3 ratio in our diet should be around 1:1. The ratio in the American diet is closer to 16:1 or higher. So the take home message is EAT MORE OMEGA-3s!!! My Super Pop also have zero sugar and are also nut free and gluten free snacks.

Note Omega-3s:

May help with joint Pain/arthritis
Has anti-inflammatory properties
May help with ADD/ADHD symptoms
May improve energy levels/ fatigue
Helps with mood and mood disorders like depression, anxiety, stress
Reduces the risk of heart disease
Improve Gut microbial health and gut inflammation
May reduce cognitive decline and the risk of Alzheimer’s and Dementia
May improve memory
Aids in addiction recovery

And Antioxidant Benefits Include:

May decrease the risk of cancer
Have anti-inflammatory properties
Promotes a healthy gut
Reduces the risk of heart disease and stroke
May reduces cognitive decline and the risk of Alzheimer’s Disease, Dementia
Helps with mood disorders like depression, anxiety, stress

Lifeway Kefir

Lifeway Kefir is a gluten free probiotic and protein-rich drink. My kids like the strawberry flavor and like to drink it in the car on the way to school. Lifeway Kefir has a simple ingredients list with the first ingredient being milk.

According to research, Probiotics:

Support Digestive heath
Support immune function
Have anti-inflammatory properties
Help with mood and mood disorders like depression, anxiety, stress
Reduce cognitive decline and the risk of Alzheimer’s and Dementia
May aid in addiction recovery
Promote a healthy heart

Poshi Marinated Vegetables

Poshi Marinated vegetables are next on the gluten free snacks list. Vegetables are sometimes not the most portable snack..unless you get these A-mazing Poshi Marinated Vegetable Snack packs! These snacks are gluten free, low in calories and made of simple ingredients with the first ingredient being, you guessed it, vegetables! They have zero added sugar, zero sugar, and zero trans fat. My favorite is the marinated artichoke hearts!

Go Raw Flax Snax

These little Go Raw Flax Snax crackers are super stars! They have a simple ingredients list with the first ingredient being their standout ingredient: Omega-3 flaxseeds! Go Raw Flax Snaxs are a good source of protein and fiber and have zero added sugar. They are gluten free, and nut free, and prepared by drying instead of frying!

Did you know the Omega-6 to Omega-3 ratio in our diet should be around 1:1? The ratio in the American diet is closer to 16:1 or higher. So the take home message is EAT MORE OMEGA-3s!!!

Possible benefits of Omega-3s:

May help with joint Pain/arthritis
Has anti-inflammatory properties
May help with ADD/ADHD symptoms
May improve energy levels/ fatigue
Helps with mood and mood disorders like depression, anxiety, stress
Reduces the risk of heart disease
Improve Gut microbial health and gut inflammation
May reduce cognitive decline and the risk of Alzheimer’s and Dementia
May improve memory
Aids in addiction recovery

Awesome Granola

Awesome Granola is gluten free, nut free, egg free, soy free, and wheat free. The first ingredient in this allergy-friendly, fiber snack is whole grain oats. This granola would pair perfectly with antioxidant, vitamins, minerals, and fiber-rich fruit and probiotic and protein-rich yogurt to make the ultimate nourishing and filling snack.

You Love Fruit and You Love Veggies Fruit Leather

You Love Fruit and You Love Veggies is a fruit and vegetable leather made with 100% fruit and veggie pulp. In fact, the first ingredient on their simple ingredients list is either a fruit or veggie. Besides fruits and vegetables, some of their products even have chia seeds! They are gluten free and nut free and have no added sugar. They are a good source of fiber, vitamins, minerals, and antioxidants.

Antioxidant Benefits Include:

May decrease the risk of cancer
Have anti-inflammatory properties
Promotes a healthy gut
Reduces the risk of heart disease and stroke
May reduces cognitive decline and the risk of Alzheimer’s Disease, Dementia
Helps with mood disorders like depression, anxiety, stress

Don’t Go Nuts

Don’t Go Nuts is a fun kid-friendly nut free company. Their products include plant-based protein spreads (great alternative to peanut butter) and whole grain snack bars. Along with being nut free, Don’t Go Nuts are gluten free as well.

Simple Mills Sprouted Seed Crackers

These Simple Mills Sprouted Seeds Crackers have so many super seeds in them like flax, sunflower, hemp, and chia, and they are a good source of protein, fiber, Omega-3, antioxidants, and Vitamin E! They are also a great gluten free snacks!

Research Backed Benefits of Omega-3 and Antioxidants:

May help with joint Pain/arthritis
Has anti-inflammatory properties
May help with ADD/ADHD symptoms
May improve energy levels/ fatigue
Helps with mood and mood disorders like depression, anxiety, stress
Reduces the risk of heart disease
Improve Gut microbial health and gut inflammation
May reduce cognitive decline and the risk of Alzheimer’s and Dementia
May improve memory
Aids in addiction recovery

Farmhouse Culture Kraut Krisp

Farmhouse Culture Kraut Krisp are made from sauerkraut. In fact, the first ingredient on their simple ingredient list IS sauerkraut. These chips are gluten free and have 0 sugar, added sugar, and trans fat. They have about 2 gm of fiber per serving and are nut-free, but the biggest things going for the Kraut Krisp is that they contain 1 billion CFUs of probiotics (specifically the Bacillus Coagulans GBI-30).

According to research, probiotics may:

Support Digestive heath
Support immune function
Have anti-inflammatory properties
Help with mood and mood disorders like depression, anxiety, stress
Reduce cognitive decline and the risk of Alzheimer’s and Dementia
May aid in addiction recovery
Promote a healthy heart

GoGo Squeeze

GoGo Squeeze is a nut free and gluten free product made with 100% real fruits and vegetables (fruits or vegetables are the first ingredient). They have a simple ingredients list, contain no added sugar, and are a good source of fiber!

Doctor in the Kitchen Flackers

The star ingredient in these 100% whole grain Flackers is the Flax Seeds. Nutrients in these crackers include ALA Omega-3, antioxidants, B vitamins, and Potassium. And with 6 gm of fiber and 4 gm of protein, these flackers are going to help you feel full. They are also baked, not fried; have only 1 gm of sugar; and have 0 added sugar and trans fat. They are also gluten free!

Because these Flackers have many of the same ingredients as the Way Better Tortilla chips, they also have some of the same possible benefits:

May help with mood disorders like depression, anxiety, stress
May improve energy levels/ fatigue
Promote a healthy immune system
May improve GI Inflammation
Aid in addiction recovery
Promote healthy gut bacteria and bacteria balance.
Has anti-inflammatory properties
Promote healthy digestion
May reduce joint pain and arthritis inflammation
Reduce the risk of heart disease and stroke
Help you feel full after eating; thus, helps with satiety and weight loss
Protects against diabetes
May help with ADD/ADHD symptoms
Reduce cognitive decline and the risk of Alzheimer’s and Dementia
May improve memory
Has cancer fighting properties

The Omega-6 to Omega-3 ratio in our diet should be around 1:1. The ratio in the American diet is closer to 16:1 or higher. So the take home message is EAT MORE OMEGA-3s!!

Larabars

Larabars have a simple ingredients list with the first ingredients being nuts and seeds. They are a good source of filling fiber and proteins; therefore, they may aid in weight loss. They contain vitamins, minerals, and antioxidants and the walnut varieties have plant-based Omega-3s. Larabars are gluten free and have zero trans fat. By the way, the Mint Chip Brownie flavor is one of my husbands favorite bars of all time.

88 Acres

I love 88 Acres for people with or without a nut allergy. They are made in a nut free and gluten free facility. These bars are made out of seeds like flax (rich in Omega-3), pumpkin, and sunflower instead of nuts. They have a simple ingredients list and are a good source of protein, fiber, vitamins, minerals, healthy fats, and antioxidants.

The Cinnamon and Oat Seed bar also contains cinnamon, which is anti-inflammatory and anti-bacterial, and the Ginger Apple See bar contains ginger, which is anti0inflammatory.

Possible Benefits are Some of the Ingredients in 88 Acres:

May help with mood disorders like depression, anxiety, stress
May improve energy levels/ fatigue
Promote a healthy immune system
May improve GI Inflammation
Aid in addiction recovery
Promote healthy gut bacteria and bacteria balance.
Has anti-inflammatory properties
Aid in Digestion
Promote healthy digestion
May reduce joint pain and arthritis inflammation
Reduce the risk of heart disease and stroke
Help you feel full after eating; thus, helps with satiety and weight loss
Protects against diabetes
May help with ADD/ADHD symptoms
Reduce cognitive decline and the risk of Alzheimer’s and Dementia
May improve memory
Has cancer fighting properties

Beanito

Beanitos are very similar to Beanfields. They are made out of simple ingredients with the first ingredient on the label being beans. Beanitos are high in filling protein and fiber so they can aid in weight loss. They are gluten and nut free and are low in sugar, have 0 added sugar, and 0 trans fat.

Benefits of Polyphenol Antioxidants found in black and white beans:

Prebiotic (good bacteria in the gut feeds on prebiotics)
May decrease the risk of cancer
Has anti-inflammatory properties
Promotes a healthy gut
Reduces the risk of heart disease and stroke
May reduces cognitive decline and the risk of Alzheimer’s Disease, Dementia
Helps with mood disorders like depression, anxiety, stress

Lenties

Lenties are such a unique and tasty nut free and gluten free snack. A serving has 8gm protein and 25% of your daily fiber. They have a simple ingredients list and are low in calories and sodium. Lenties are also a great source of iron and potassium. I like eating Lenties as a stand alone snack, but I also like using them as a crunchie salad or soup topping and their sweet Cinnamon Sugar flavor goes great on yogurt or ice cream.

The Cinnamon Sugar Flavor also has another standout ingredient besides Lenties, Cinnamon!

Benefits of Cinnamon Include:

Antioxidant
Anti-inflammatory
Promotes a healthy immune system
Anti-bacterial
May reduce the risk of some cancers
May improve mood, depression, stress, and anxiety
Promotes brain Function

Tribe Hummus

Hummus is made out of the yummy Garbanzo beans (also called chickpeas). Garbanzo beans are a great plant source of protein and fiber so they are a super filling snack option. Eat Hummus with raw vegetables to get even more nutrients like vitamins, minerals, and fiber! Tribe is a fantastic gluten free hummus and it is manufactured in a nut free facility!

Chips and Pace Organic Salsa

Adding Salsa to a healthy chip like the nut free/gluten free Way Better Tortilla Chips is such a super easy and healthy snack option. Salsa or Pico De Gallo is loaded with vegetables, vitamins, minerals, antioxidants, and fiber. Look for a salsa with a simple ingredients list and no added sugar like the Pace Organic Salsa.

Vegetables

Diets high in fruits and vegetables have been shown to reduce the risk of all sorts of diseases and conditions like Alzheimer’s, Dementia, heart disease, stroke, and cancer. In fact, the diets of people who live in the Blue Zones mostly consist of beans, legumes, fruits, vegetables, and whole grains. Blue Zones are defined as areas or regions that have lower rates of chronic disease and have reported higher satisfaction with their quality of life and well-being. So if we want to have a diet that more closely resembles the Blue Zones, we should be incorporating more vegetables (and fruits, whole grains, and legumes) into our meals AND snacks! Raw vegetables make great on-the-go gluten free snacks and nut free snack. You can pair them with hummus to get some added protein!

Fruit

Okay, I know this is not a packaged snack and may seem like a no brainer, but I can’t write a post about healthy gluten free snacks without including natural simple whole foods like fresh fruits and vegetables. Fruits and vegetables are about the healthiest snack you can get! Fruits are packed with antioxidants, vitamins, minerals, and filling fiber. Plus, fruits are low in calories so eating fruits can aid in weight loss.

Antioxidants have so many benefits:

May decrease the risk of cancer
Have anti-inflammatory properties
Promotes a healthy gut
Reduces the risk of heart disease and stroke
May reduces cognitive decline and the risk of Alzheimer’s Disease, Dementia
Helps with mood disorders like depression, anxiety, stress

Fage Yogurt and Fruit

When you add gluten free Fage yogurt to your fresh fruits, you are getting all of the above benefits or fruit PLUS probiotics and protein! Talk about the ultimate gluten free snacks.

And Remember, according to research probiotics may:

Support Digestive heath
Support immune function
Have anti-inflammatory properties
Help with mood and mood disorders like depression, anxiety, stress
Reduce cognitive decline and the risk of Alzheimer’s and Dementia
May aid in addiction recovery
Promote a healthy heart

Take Home Message

Diets rich in antioxidants, Omega-3, probiotics, fiber, vitamins and minerals have been linked to reducing the risk or alleviating the symptoms of a multitude of conditions like:

Heart Disease & Stroke
Diabetes
Inflammation
Rheumatoid Arthritis
Fibromyalgia
GI Problems like bloating, distention, stomach pain, cramps, constipation, diarrhea, GERD, heartburn & gas
IBS, IBD, & SIBO
Migraines & headaches
Fatigue
Frequent colds and illnesses
Alzheimer’s and Dementia
Autoimmune Diseases
Mucus drainage and phlegm
Allergies
Lack of brain focus and attention
Memory problems
Joint Pain
Hormone Imbalance
Mood disorders like depression, anxiety, and stress
Acne
Insomnia
Inability to lose weight
Crohn’s disease
Lupus
Celiac disease
MS
Parkinson’s

These nutrients are found in many of the snacks listed above as well as in wholefoods like whole grains, vegetables, fruits (make sure to include berries), nuts, seeds, fermented vegetables, kefir, kombucha, miso, kimchi, sauerkraut, yogurt, lean meats, and fish (especially salmon and tuna). Make sure you are eating these wholefoods regularly to get the most out of your diet. You can find out how to incorporate more of these nutrients into your meals in The Nourishing Meal Builder: The Gluten-Free, Dairy-Free Edition.

The Nourishing Meal Builder: The Gluten Free, Dairy Free Edition takes the stress out of cooking nourishing gluten free, dairy free meals!

Healthy Packaged Snack Ideas

Dietitian Approved On-the-Go Snack Ideas

Easy No Bake Protein Energy Balls

Top 24 Nutrients to Incorporate into your Diet According to a Dietitian

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Dietitian Approved On-the-Go Healthy Packaged Snacks

We live busy lives, and sometimes we need a HEALTHY packaged snacks to keep us going and simply make life easier!

But with so many different convenient packaged snacks in the world, how do we know which ones are ACTUALLY healthy packaged snacks?!?!

Well, I asked a few of my dietitian collegues what were their favorite healthy packaged snacks, and they had some great suggestions!!! Check them out below!

This site contains affiliate links (See full disclosure here.)

Lacy Ngo, MS, RDN is the owner of Mindfulness in Faith and Food, LLC and Mindful Vending (a dietitian owned and operated vending company). Ngo is the author of several books, including Mindfulness in Faith and Freezer Meals, The Nourishing Meal Builder, and Faith, Mindfulness, & Nutrition. Whether it’s through quick snacks in her vending machines, her healthy freezer meal recipes, or her Meal Builder Cards, included in The Nourishing Meal Builder, Ngo is determined to make eating healthy as easy and stress-free as possible for people with busy lives!

On-the-Go Healthy Packaged Snacks

Primal Kitchen Collagen Nut and Seed Bar

You’ll always find a Primal Kitchen Collagen Nut and Seed Bar in my bag. I love that they are made of simple ingredients and natural sweeteners. I can also count on the them keeping me full as they contain some fiber and have a balanced macronutrient profile. Plus, I think the chewy texture keeps things interesting! Stephanie Wagner, RDN, LDN of https://stephanieleenutrition.com

Blue Diamond Raw Almond 100 Cal Snack Pack

Old school Blue Diamond raw almond 100 cal snack pack! Nothing fancy, single ingredient, high fiber, good protein, excellent fats. Long shelf life so they can live in your bag till you’re ready for them, without having to worry about refrigeration. Satiety and crunch that make for a perfect snack. Nina Dahan, RD in private practice in Brooklyn NY; You can find her on Instagram @Nina_Dahan_RD

Biena Chickpea Snacks

Biena Chickpea Snacks tend to be the perfect, go to snack for me. 1/4 cup of them have the wearwith all to curb those afternoon cravings and help balance blood sugars. With flavors like honey roasted, habanero, and rockin’ ranch, they help to satisfy your sweet or savory tooth in a nutritious way.
Heather Shasa, MS, RDN of Welding Wellness, LLC

Bada Bean Bada Boom

Enlightened makes multiple flavors of crunchy fava beans called Bada Bean Bada Boom! My two year old and I are obsessed with them. No sugar, high fiber and protein, and free of common allergens, which is key since my son has multiple food allergies. Sometimes they are available at Costco too!
Sabrina Ramme, MS, RD of https://thesensitivetable.com

RX Bars

I love RX bars because they are a portable snack that holds well in my purse or car, has a short and recognizable ingredient list, and just enough protein to leave me satisfied. Plus, they are easy to find at almost any grocery store! Josten Fish, RDN muscleandmanna.com

Power Up Snacks

Power up snacks! I always have a baggie of the trail mix in my bag, whether I’m going to the theme parks or the beach. My 2 and 6 year old girls love them! They have different varieties but the dried fruit/nut combo always leaves me satisfied. Ginger Sandifer MA, RD, LD/N. @veggiesandwine

Farm and Oven Bites

I love Farm and Oven Bites! Finding a veggie snack that doesn’t need to be refrigerated isn’t the easiest, but these packaged bites contain 40% of your daily vegetable needs, are high in fiber, and also packed with probiotics. With flavors like Beet Dark Chocolate, Zucchini Lemon Poppyseed, Pumpkin Maple Pecan, and Carrot Cinnamon even the pickiest veggie eater will love these! Casey Seiden MS, RDN, CDN, CDE

Sargento Balanced Breaks

They’re a perfectly packaged snack of cheese, dried fruit, and nuts. They’re so easy to throw into my bag or purse for days when I’m on the road, and even great for taking on a plane. They have around 7g protein and 2-3g of fiber per package, so they will be a satisfying snack without overfilling you. – Mandy Enright, MS, RDN, RYT, creator of the couples blog & podcast Nutrition Nuptials (www.nutritionnuptials.com)

Quaker Peanut Butter Sandwich Minis

I like the Quaker Peanut Butter Sandwich Minis. The first ingredient are whole grain oats! They contain a nice balance of protein and carbs to keep you feeling energized and satisfied, and they taste great. Even my husband thinks “they taste like little cookies”. -Heather Steele, RD/LD www.nurtureandnourishnutrition.com

Nature’s Whole Wheat Bakery Fig Bar and Applesauce Pouch

I always keep a Nature’s Bakery fig bar and an applesauce pouch in my purse and car. I love the fig bar because it’s made with whole grains. Both items are shelf stable and easily portable! – Caitlin Jindrich, RDN, LD

Theo Chocolate Organic Dark Chocolate Bar 85%

I love all the snack suggestions by my fellow RDs, but I thought I would throw in one of my favorites as well. To satisfy my sweet tooth, I like to eat an antioxidant rich dark chocolate bar. I love the Theo Chocolate Organic Dark Chocolate Bar 85% because the bar keeps it simple with only three ingredients: cocoa beans, sugar, and vanilla beans. Lacy Ngo, MS, RDN at Mindfulness in Faith and Food

Is it Healthy? How to Determine if you have a Healthy Packaged Snack

I hope you found some great on-the-go healthy packaged snacks from reading this post. I also wanted to provide a way for you to determine if other snack foods are healthy…

Soooo I developed a “Is it Healthy? Label Reading Checklist.” You can read it here!

I use this checklist myself when I am trying to choose new healthy packaged snacks to try!

Lacy Ngo, MS, RDN is the owner of Mindfulness in Faith and Food, LLC and Mindful Vending (a dietitian owned and operated vending company). Ngo is the author of two digital books, Mindfulness in Faith and Freezer Meals and The Nourishing Meal Builder. Whether it’s through quick snacks in her vending machines, her healthy freezer meal recipes, or her Meal Builder Cards, included in The Nourishing Meal Builder, Ngo is determined to make eating healthy as easy and stress-free as possible for people with busy lives!

Is it Healthy? Label Reading Checklist

Over 40 Snacking for Weight Loss Tips

Travel Soccer Meal and Snack Ideas for Optimal Performance

Dietitian Approved Healthy Packaged Snacks (Part 1)

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Is It Healthy? Label Reading Checklist

How to finally know if something is healthy by reading the label.

We live busy lives, and sometimes we need a HEALTHY grab-and-go snack to keep us going and to make life easier!

Argh! But there are so many different convenient packaged snacks out there, how in the world do we know which ones are ACTUALLY healthy?!?!

Well, I have come up with a “Is it Healthy?” packaged snacks checklist. The more checks the food gets the healthier it is.

This site contains affiliate links (See full disclosure here.)

Is it Healthy? A Dietitian’s Label Reading Checklist to help you determine if your packaged snacks and foods are healthy.

Lacy Ngo, MS, RDN is the owner of Mindfulness in Faith and Food, LLC and Mindful Vending (a dietitian owned and operated vending company). Ngo, who is one of top experts in faith-based mindfulness and nutrition is the author of several faith-based mindfulness and nutrition books including, Mindfulness in Faith and Freezer Meals, The Nourishing Meal Builder, and Faith, Mindfulness, & Nutrition. Whether it’s through quick snacks in her vending machines, her healthy freezer meal recipes, or her Meal Builder Cards, included in The Nourishing Meal Builder, Ngo is determined to make eating healthy as easy and stress-free as possible for people with busy lives!

Is it Healthy? Checklist

Minimal Refined Grains

Look for whole grain or whole wheat not just multi-grain on the package when you are looking for a healthy grain-based packaged snack. Multi-grain does not mean the same thing as whole grain. (All though sometimes it is.) The take home message is make sure whole grain is one of the first ingredients listed on the back label.

A Whole Grains, fruit, vegetable, protein food, or dairy food is listed as the first ingredient (Ex: Quinoa, Blueberries, Kale, Nuts, Yogurt)

A Note on Whole Grains as the First Ingredient

Sometimes the food item may advertise that they contain whole grains on the front of the package, but when you read the label you find enriched grains listed as the first ingredient. Enriched means that healthy nutrients that were removed during processing were added back into the product. So Enriched grains are better than refined grains, but not as healthy as whole grains. Take Whole Wheat Goldfish as an example… When you read the back label, you find enriched grains listed as the first ingredient. These Whole Wheat goldfish are still healthier than the regular Goldfish, but they are not as healthy as a 100% whole grain snack like say popcorn for example.

Minimal Added Sugar

Fortunately, food labels are required to list the added sugar. When selecting a food, choose foods with no more than 10% of daily calories from added sugar. (No added sugar is best!)

Foods like fruit and dairy are naturally higher in sugar. For these foods, you only need to focus on added sugar. But if the food is not naturally high in sugar, try to keep the sugar content to less than 35% of the weight of the serving. To figure out the percent total sugar by weight, multiply the grams of sugar by four (there are 4 calories per gram of carbohydrates) to obtain the total number of calories. Divide the number of daily calories from sugar by the total number of calories that you consumed that day.

Is it Healthy? Label Reading Checklist to help you determine if your packaged snacks and foods are healthy.

Simple Ingredients List

The simpler the ingredients list the better! Let’s look at Triscuits as an example. Triscuits get to check off quite a few of the checklist boxes. For one, Triscuits have only 3 simple ingredients and whole wheat happens to be the first ingredient. Triscuits also has zero Trans fat and zero added sugar.

Minimal Trans Fat

Look for snacks that have less than 5% trans fat. (No trans fat is best!)

Look For Lower Sodium Products

Look for snack products that have no more than 200 mg of salt per serving.

Contains Some Good Stuff (Vitamins, Minerals, Fiber, Antioxidants, Omega 3s, Probiotics, etc)

Read the labels to see if the snack contains some of those amazing nutrients that fight diseases, promote health, and boost immunity. Aim for snacks that say 20% or higher percent daily values for these health promoting vitamins and minerals. A food is considered a good source of fiber if it contains at least 5 grams of fiber per serving.

For Weight Loss

I think it is important to focus on nourishing your body more than weight, but you may have decided to lose weight for your own personal reasons. Maybe you want to see if you will have more energy if you lose weight or maybe you want to see if less weight will help with joint pain. If weight loss is a goal, look for filling foods like high fiber and protein foods. When eating a packaged snack for average daily snacking, lower calorie (less than 200 calorie) snacks may be helpful as well.

*When you are eating a packaged snack in place of a meal (like on hectic days) or if you are eating a snack to fuel/replenish for/from a high intensity or long duration activity, you will often need to eat more than 200 calories.

Want More?

Soon you can get soo much more because a book is in the works that is going to provide food lists, recipes, and grocery lists to help you optimize your health, BUT while you wait, I made a simple, easy Meal Plan Checklist you can use to make sure you are getting crucial nutrients into your daily life! And all subscribers can print and start using the Meal Plan Checklist now! You can get the Meal Plan Checklist here!

Healthy Packaged Snacks

Top Nutrients to Incorporate into Your Diet According to a Dietitian

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40 Clever Hacks for Healthy Snacking

Check out these 46 tips and tricks for healthy snacking, and remember, you can see huge changes by incorporating just one or two of these baby steps into your life. Be sure to pick the tips that will specifically work best for YOU, and remember to always focus on mindful eating whenever you snack.

40 Clever Snacking Hacks for Healthy Living

Portion Control Snacking Tricks

Use your fist to determine your snack size. Put a fist full of snacks on a plate and mindfully enjoy your snack. Click here for mindful eating techniques.
Drink a glass of water before you reach for a bite. Do this every time to get more water into your day.
Pre-portion all your healthy snacks ahead of time.
Instead of snacking from the box, carton, or bag, put a serving on a plate and eat off of that plate. You will enjoy your food more if you take the time to sit down and eat from a plate, and you will be less likely to overeat if you separate snacks into appropriate fist-sized servings.
Snack when you feel hungry. Before snacking, ask yourself, ‘Am I hungry or am I wanting to eat because of emotions like stress, boredom, tiredness, sadness, etc?’
When you snack, make sure you are mindfully enjoying your food instead of mindlessly snacking. Chew each bite and swallow before picking up your next bite. Pay attention to the flavors, notice and enjoy each bite. Take a sip of your drink before picking up your next bite. It takes your brain 20 minutes to realize that your stomach is full so take your time. (see How to Mindfully Eating for Weight Loss)
Pause before you start eating. Pausing before eating is a major key to mindful eating. I do more than pause though; I take the time to pray a specific prayer. After this one prayer, I rarely feel the need to overeat. Now when I eat, I think about 1 Corinthians 10:31 which says, “ So whether you eat or drink or whatever you do, do it all for the glory of God.” Inspired by this Bible verse, I have started praying before I eat, saying, “God, thank you so much for this food. Thank you for this time that I have to sit and enjoy the food you have given me. I want to eat for the glory of You, God.” I enjoy my food so much more when I am focused on eating for the glory of God.

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healthy snacks photo

Snack Less Often Tricks

1. Limit nibbling or tasting while cooking or cleaning up the meal. Nibbling while cooking is mindless eating. When we mindlessly eat, are we really enjoying our food?
2. Go to bed at a decent time. . If you start feeling like you want to eat late at night, but you are not actually hungry, you might actually just be tired. Go to bed. You will wake up refreshed and ready breakfast.
3. Take up a hobby so that you can enjoy another activity in your leisure time besides eating. Whenever I felt like eating when I’m not hungry, I often think ‘would I rather exercise, read, or dance instead of eating?’ and the answer usually ‘yes’.
4. Pre-plan something fun to you will do instead of snacking. Every time you want to snack when you are not hungry, do one of your pre-planned activities first. Examples of preplanned activities are call a friend, walk, read, or take a bath.
5. Get into a snacking routine and plan your snack times. Your body will get use to snacking at this time, and you will be less likely to randomly graze and snack at other times of the day.
6. Make sure your meals are satisfying. Mindfully eat and enjoy your meals.
7. Store snack foods out of site.
8. Keep more nourishing foods and snacks in the house instead of the less nourishing empty-calorie foods.
9. Limit snacking to only one place in the house so that you won’t associate lots of areas in your house with food. If you eat all over the house, you will crave food everywhere.
10. Make TV a snack free activity. If you eat while watching T.V., your body will associate TV with eating. With practice, eventually you will not crave food while watching TV.
11. Sometimes we snack because we are tired. If you are feeling tired, and not actually feeling hungry, take a nap or do a mindful breathing exercise instead of snacking. So listen to your body and give your body what it is actually asking for.
12. If you like eating while watching TV, do something else with your hands instead like a hobby, fold clothes, or relaxing stretches.
13. Close down the kitchen after you have finished a meal. Clean up immediately after a meal and then turn off the kitchen lights, leave the kitchen, and do something in another part of the house.
14. Don’t skip breakfast. For some, eating breakfast reduces overeating throughout the day, increases energy, and fuels your mind so that you can feel ready to conquer the day. Make sure your breakfast is nourishing and filling. Eating something like a cup of oatmeal in the morning may prevent you from binging in the afternoon.
15. Avoid snacking while doing other things like reading, surfing the internet, eating in front of a television or in a movie theater
16. Drink lots of water! Our body’s need plenty or water!
17. Make sure your meals are satisfying. Eat high fiber, nutrient-dense meals to promote fullness.
18. Eating sugar causes us to want to eat more; therefore, limit sugary foods to decrease your desire to overeat. In other words, the sweeter the food, the more we want sweeter food. The less sweet the food, the less we desire sweets. For example, if you go a long time without sweets, then a piece of fruit will taste nice and sweet to you and a piece of chocolate cake may taste too sweet to you. But if you continue to eat sweet foods, a piece of fruit will not taste sweet enough and a piece of chocolate cake will be needed to feed your sweet tooth.
19. If you love to eat, but are feeling full, think of the end of your meal as just a break from eating instead of the end. Tell yourself you will continue eating at your next meal.
20. Here is one that may work for some. This is an exercise in changing the way your mind thinks about different foods. Through visualization, learn to think of nutritious foods in a more positive light. When you see vegetables, visualize them fighting your hunger, cancer, and heart disease or picture relaxing by a cozy fire while eating warm vegetable soup. Or picture yourself sitting by the beach, eating juicy cold fruit. Visualize the gift of the nourishing food as you are eating. Below is an example of my thought process as I mindfully ate a meal. This will work for snacks as well.
  
  “I could see the steam coming from my freshly cooked brown rice bowl as I set down at the table. I was hungry, and the aroma from the spices made me feel excited about what I was about to eat. But I didn’t start yet. First, I paused and took a moment to notice this gift from God. As I paused, I looked down at my food. The green of the broccoli, brown of the brown rice and beans, and orange of the sweet potatoes reminded me of the colors of God’s earth on a beautiful bright spring day. I am overwhelmed by the miracle of food, and I thank God. Our bodies and minds need certain “things” to thrive and miraculously, thanks to God, these “things” grow straight out of the ground!
  
  Now I am ready to take that first glorious bite. As I bite down, my mouth explodes with the flavors of fresh garlic and spices. I can feel the gritty earthiness of the brown rice, which is yet another reminder that I am eating food from God’s beautiful earth. It tastes like sweet nourishment as if my body is flourishing with each bite. I can feel the creaminess of the black beans as my mouth breaks up the outer skin. I continue to pray with each bite, thanking God for the “things” God gave us to help us thrive- the fiber, the vitamins and minerals, the antioxidants, and protein.
  
  As I eat, I enjoy God’s company. I tell God that I want to glorify Him in all that I do, including eating, and thank God for providing the energy and nutrients I need to go into the world and spread God’s love.
  
  I continue to mindfully eat, making a conscious decision to be present with God and my food. With each bite, the stress of the day just melts away. This is a chance to rest my body and decompress. I can feel myself relaxing in God’s presence.”

healthy snacks photo

How to Eat Healthier Snacks

Snack on healthy snacks while your children eat snacks so that you will not mindlessly pick food from their plate.
Pre-portion healthy snacks. I love pre-portioning vegetables in stackable containers like the SELEWARE Portable and Stackable 4-Piece Twist Lock Panda Storage Jars Snack Container to Contain Formula, Snacks, Nuts, Drinks and More, BPA and Phthalate Free, 31oz Green.
Or if you would rather eat cooked vegetables for a snack then sauté a big bag of frozen mixed vegetables in cooking spray or olive oil and garlic. Add some red pepper for additional flavor and separate into portion-sized containers for the fridge. The key is always have healthy snacks on hand and limit the availability of unhealthy snacks.
Snack on nourishing foods like vegetables, nuts, dark chocolate, or fruit. These food are super filling, and will benefit your body.
Have nonfat yogurt, pudding, and/or fruit instead of other sweets like cake, cookies, donuts, etc.
If you like picking at food while watching TV, nibble on something nourishing like raw vegetables..
Nibble on raw fruits and vegetables while you are cooking.
If you are living with others who are eating less nutrient dense foods, make one cabinet and one part of the refrigerator their foods and make one section in the refrigerator and pantry your foods.
When you snack on the go you may want to purchase some traveling snack bowls like these collapsible M Square Collapsible Food Grade Silicone Bowls with Lids, BPA-free, Camping, Traveling, Pets, Hiking, Backpacking Bowl (3 pcs set Rose)

If you would like to evaluate your own diet and determine which tips work best for you, please take the free Christian Wellness Self Assessment and Evaluation developed by a registered dietitian.