Avoid heavily processed or prepackaged foods marketed as low-fat. Opt for whole foods like fruits, vegetables, and low-fat dairy products. Protein-rich options like chicken, turkey, tuna, and eggs are also good choices. Mix and match for variety and maximum nutritional benefit.
The easiest way to choose low-fat snacks is to avoid highly processed or prepackaged foods. Although supermarkets are often inundated with packaged products claiming to be low-fat, there are better options available. The best snacks should be attractive, filling, healthy, and low in fat.
Prepackaged or heavily processed foods, even products marketed as low-fat, are not ideal snack options. Manufacturers often replace the fat they remove from their products with artificial flavors and salt to enhance flavor and make low-fat packaged foods taste better. These heavily processed foods have a number of drawbacks, especially when compared to healthy whole foods.
Added salt from packaged foods can dramatically increase sodium intake, possibly causing daily intake to exceed recommended levels. Artificial ingredients have no nutritional value and are often not as satisfying or filling as eating whole, unprocessed foods. If you’re not feeling satisfied with the snacks you’re eating, you’re much more likely to keep eating in the hope of feeling satisfied; Eating excessive amounts of low-fat foods can be worse than eating high-fat foods in moderation.
Fruits and vegetables suffer from an unfortunate negative association with unpalatable diet foods, but they really are some of the best options for low-fat snacks. Raw vegetables, such as carrots, celery, broccoli, cauliflower, or cucumbers, and fruits, such as apples, bananas, citrus fruits, and berries, are virtually fat-free. All of these snack options are also packed with vitamins, minerals, and fiber, which means they alleviate hunger and promote good health.
Another great alternative is low-fat dairy. Dairy products like cottage cheese, mozzarella cheese sticks, or yogurt make great low-fat snacks. Technically, these are low-fat, packaged foods, but because they’re minimally processed and generally free of additives, they’re still great options. Dairy products contain calcium to aid in bone development and protein to help keep you full and satisfied.
The protein also makes chicken breasts, turkey breast, tuna, and eggs great choices for low-fat snacks. These foods can help make a snack feel more filling without adding a lot of excess fat or calories. Using protein to replace fat helps increase physical satiety and psychological satisfaction.
Mixing and matching these suggested foods is the best way to get the maximum satisfaction and nutritional benefit from a low-fat snack. Try mixing some fruit into low-fat yogurt, eating tuna or cottage cheese with whole-grain crackers, or dipping raw vegetables into hummus or bean dip. Diversifying your low-fat snacks is a great way to stave off boredom and stay committed to healthy eating.
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