Snack Plug: Healthy Edition New Year 2021

**Notes below are from a health/nutrition expert:

Terra “Exotic Potato” Chips:

Not necessarily “healthier” than other chips like Lay’s original flavor, but they have a slightly better nutrient profile.
About the same amount of calories (150) as Lay’s original flavor per 1 oz. serving.
They have about half of the amount of saturated fat, which is good because saturated fat is linked to cardiovascular disease.
Slightly lower in sodium content per serving than Lay’s original, which is good because sodium (salt) increases risk of hypertension.

Summary: If you want to cut calories to lose weight, this chip is no better than Lay’s. However, if you want to cut saturated fat and sodium, this chip is better.

Nature’s Path Smoothie Bowl Superfood Granola:

This appears to be a good snack option if you only eat one serving, which is ¼ a cup. If you eat more than that in one setting, this snack will no longer be healthy (unless you skip a meal).
Again, watch the saturated fat. This snack meets 10% of the daily recommended amount of saturated fat (if you eat 2,000 calories per day). That is a lot for simply a snack.
This has a lot of added sugar for a snack (8% of the daily recommended amount). You should reduce added sugars as much as possible.
No cholesterol and very low in sodium (very good!).
The best thing about this snack is the fact that it is high in fiber! Fiber is very good for the digestive system and it helps with satiation (the feeling of being full). If you want to achieve satiation with a snack, you need a high fiber/high protein snack.
Baked with coconut oil and avocado oil, which are better than animal oils because they are higher in unsaturated fat (the good fat).

Summary: A good option if you do not eat too much. If you eat too much, the amount of saturated fat and added sugars will make this not a healthy option.

Undercover Crispy Quinoa (Dark Chocolate + Sea Salt)

This is a low-calorie snack option (120 calories per 1oz serving)
Don’t eat more than one serving because it’s quite high in saturated fat (20% of the daily recommended amount is VERY HIGH). That is like eating a whole meal. Meat is high in saturated fat, so if you eat meat, you are probably eating a lot of fat per day. Don’t eat snacks that are high in fat too.
This snack has a decent amount of fiber and is low in sodium.
It has a little protein (due to the quinoa), which is good. Remember, high fiber/high protein snacks are good if you are looking to cut hunger between meals.
Dark chocolate is rich in antioxidants, which is good for health.

Summary: Again, a good option if you do not eat too much. Although it’s low in calories, you have to watch the saturated fat.

Second Nature Simplicity Medley

This has a nice blend of ingredients including nuts and dried fruits.
Blueberries are a superfood (rich in antioxidants)!
This is a “deceptive” snack because the labels says 140 calories per serving (great!), but it’s 14 servings in a bag. Most people will eat more than one serving in a sitting because the serving sizes appear to be very small. So it’s likely that the average person will eat 200-300 calories of this snack in one setting.
No cholesterol and no sodium (great!)
Low in saturated fat, which is surprising since this snack has nuts in it. Nuts have a decent amount of fat and protein, and can be used to substitute meat in the diet.
Again, watch the added sugars. You want very little added sugar in your diet. Natural sugar is ok, just watch the line on the nutrition label that says “added sugars”

Summary: Nuts and dried fruit are a popular snacking option. However, it’s easy to overeat, so don’t eat half the bag! (portion control is important for weight loss). This snack appears to have a good nutrient profile (outside the added sugar).

Banana Organic Plantain Chips

See notes about the exotic potato chips above, because much of those notes apply here.
Calorie profile about on par with other chips that are not marketed as healthy.
The chips are cook in coconut oil, which is better than animal oils. However, coconut oil is high in saturated fat. That explains why this snack is high in saturated fat.
Lower in sodium than Lay’s original flavored chips
No cholesterol or added sugars (great!)

Summary: Again, this chip is not healthier than other chip options. However, it’s made with organic ingredients and has a slightly better nutrient profile (except the
saturated fat). Watch your portion size.

Final thoughts: “Healthy” is relative because everyone has different health needs and goals. All of the options above are better than snacking on very high calorie items such as candy, snack cakes, and honey buns. If you want aggressively cut calories from your diet, you should go for
items like kale chips, rice cakes, or fresh fruit. Always read the nutrition label! Watch for the “bad items”: saturated fat (cardiovascular disease), cholesterol (cardiovascular disease), sodium
(hypertension/stroke), and added sugars (diabetes).

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