Are *HEALTHIER* snacks really healthier for you?

Have you ever considered just how healthy your go-to foods really are? Tasty juices, protein-packed energy bars, and low-calorie rice cakes might seem like they’re helping you reach your weight goals - and sometimes they are! In reality, though, these choices can sometimes make losing weight even harder.

Does this mean you need to give up your favorite snacks? Absolutely not! At Strong with Sarah, we believe all foods can fit into a weight loss plan. However, some of your favorite snacks may not be serving you as best as they could be. The key is learning how to distinguish genuinely healthy options from those that only seem healthy due to clever marketing.

In this blog, you will learn exactly this and even more! So, keep reading, and discover some healthy snacks for weight loss.

What to Know About Food “Imposters”?

After looking at the food comparisons above, I was surprised by the nutrition facts myself — so it’s no wonder you might start questioning your food choices, too.

Back when I was trying to lose weight, I *THOUGHT* trail mix was a great snack choice for weight loss! Oftentimes, it's labeled as healthy, organic, or high-protein. YES, it may be organic, contain a good amount of protein, and contain nutrients, but it has almost the EXACT SAME calorie and macro splits as a Dairy Queen Blizzard.

This is really important to note: I'm not trying to compare what's the "healthier" or "better" option between trail mix and a DQ blizzard. I'm simply showing that a food that MANY of us believe(d) to be "healthy" is loaded with just as many calories (and fat) as a Dairy Queen Blizzard. 

I want to make it clear that the trail mix contains more nutrients, vitamins, and minerals than the DQ blizzard, so is definitely the healthier choice. However, at the end of the day, the number of calories you eat, no matter where they come from, will dictate whether you gain weight, lose weight, or maintain the same weight.

So how do you know you're choosing the healthiest snacks, especially if you're trying to lose weight? 

How Should You Choose Healthy Snacks?

Should you count calories and check nutrition labels? YES! I highly encourage you to check the label that shows the calories, macros (protein, carbs, and fats), and ingredients of your snacks. Here's my general rule of advice for snacks: The fewer ingredients they contain, the healthier they probably are.

If you're looking for the healthiest snack choices, stick with the basics! Try to choose foods that come in their natural state. Options like whole pieces of fruit, vegetables, plain Greek yogurt, or cottage cheese all make great snack choices!

If you're looking for more healthy snacks or meal choices, be sure to join my *FREE* Facebook group for Women here!

10 Foods That May Contain More Calories (and Sugar) Than You Realize

Wondering what snacks contain some nutrients, but may be sabotaging your weight loss goals? Here are the top 10 common "healthy" snack imposters, along with healthier options that are more nutritious and will help you stay full for a longer period of time.

One last key piece of wisdom – Just because the 10 foods listed below DO have healthier alternatives, I want to remind you that ALL foods (including these 10 options) can be enjoyed on a weight loss journey, as long as you account for the calories, carbs, and sugar that is contained within these foods.

1. Store-Bought Juices

Juices are a source of vitamins and minerals, right? Yes! However, most of them also contain added sugar which translates to added calories.

Drinking juice with added sugar leads to a temporary spike in blood sugar and, for the amount of calories, won’t help you feel full and satisfied.

↪️ Smart Swaps: Consider eating whole fruits as they contain less sugar and more fiber. This way, you will receive more vitamins, minerals, and fiber, and won’t feel as hungry as after drinking juices.

2. White rice cakes

You might have eaten white rice cakes, thinking they’re a better alternative to bread. These snacks are low-calorie and contain no fat, making them perfect for weight loss. So, what is it about these white rice cakes that sabotages weight loss? 

White rice cakes are higher on the glycemic index (GI). This means carbs get quickly absorbed into the bloodstream, spiking your sugar levels and making you feel hungry quicker. This explains why you feel tired and lethargic after eating plain white rice cakes for breakfast. 

↪️ Smart Swaps: Replace white rice cakes with whole grain or brown rice cakes that are higher in fiber and contain more vitamins and minerals that your body needs. Wholegrain has a lower GI, so it won't increase your blood sugar as much as other snacks and will keep you satiated. If you do prefer white rice cakes, pair them with a protein & healthy fat option (like peanut butter) to lessen the blood sugar spike.

3. Vegetable Chips

Vegetable chips might seem like a healthy snack, packed with the benefits of real veggies. However, some brands are actually closer to regular potato chips than you might think. Some brands of veggie chips and potato chips are high in potato starch and saturated in fat. Plus, those vibrant colors often come from added vegetable powder rather than actual vegetables, meaning the nutrient content is lower than you might think.

↪️ Smart Swaps: Homemade beet or kale chips are a healthy alternative to most store-bought vegetable chips. Both are nutritious and require only a few ingredients. They offer fiber, minerals, and vitamins and are also easy to make at home.

4. Flavored Yogurt

When purchasing flavored yogurt from your local grocery store, you will often find mentions of the high protein or vitamin content, but this can be misleading for many. While many yogurts do contain protein and vitamins, they also contain a large amount of sugar and carbohydrates. Other brands are low in protein and have no fat. 

These yogurts aren’t harmful to your health or weight loss goals when enjoyed occasionally. However, if they’re your daily go-to snack, it’s better to switch them up with healthier alternatives from time to time.

↪️ Smart Swaps: If you love yogurt, consider switching to regular plain Greek yogurt and jazzing it up with fruits and natural sweeteners (like vanilla extract or honey) that you love. You will end up having a nutritious breakfast and stay full for longer. Win-win!

5. Sushi

Who doesn’t like to eat sushi? Packed with omega-3 fatty acids and high in nutrients and minerals, sushi can be a healthy, filling choice for dinner. It can also be part of your weight loss journey! However, white rice and soy sauce may contain higher amounts of sodium, carbohydrates, and calories than most people realize.

↪️ Smart Swaps: When possible, choose sashimi that contains more fish and less white rice. Also, try to portion control the amount of soy sauce that you use.

6. Gummy Fruit Snacks

Unfortunately, whenever you see “fruit” or “fruity” labeled on a pack of gummies (or most other snacks for that matter), in most cases, it means added sugar and added flavors. Ideally, you should limit the amount of gummies you consume or switch them up with a healthier alternative.

↪️ Smart Swaps: It’s okay to eat fruit gummies once in a while, or you can also add dried fruit to your diet. All-natural apple rings and dried apricots make delicious snacks, but check the label to ensure the ones you choose don’t contain added sugar and artificial flavors.

7. Hazelnut-Chocolate Spread

Consuming a spread that contains hazelnuts, cocoa, and milk may sound very healthy and something you would even give your child for breakfast. However, a wide array of spreads contain added sugar and palm oil, and may offer fewer nutrients than you might realize. 

↪️ Smart Swaps: Swap your hazelnut-chocolate spread for a peanut or almond butter one, but make sure to check its ingredient list and choose the most natural product with fewer (or no) extra ingredients or added sugars. For example, choose a peanut butter that contains minimal ingredients, such as roasted peanuts, salt, and oil.

8. Breakfast Cereals

Most breakfast cereals aren’t the best options for helping you feel satisfied and giving you a boost of energy for the rest of your day. Despite being labeled as a good source of vitamins and minerals, sugar is one of the main ingredients in many of today’s cereals, not to mention synthetic vitamins and flavors. 

↪️ Smart Swaps: Try choosing a breakfast that is filling and nutritious, so ideally, you should prepare a plate that contains veggies, proteins, and some carbohydrates. If you love cereals, a good alternative can be oats or cereals that contain fiber and a minimal amount of added sugar (such as the Fiber One brand), as they are high in fiber and provide sustained energy. As you’ve learned throughout this article, be sure to check the nutrition label and choose a cereal with less added sugar and more protein and fiber.

9. Agave Syrup

Agave syrup is often seen as a natural and healthy sweetener compared to sugar, but you may actually be better off using regular sugar. Agave syrup contains a high level of fructose—about 70%-90%—and may also carry pesticide residues (depending on where it was sourced from.) In comparison, sugar is roughly 50% fructose, honey is about 40%, and high fructose corn syrup ranges from 55% to 90%.

↪️ Smart Swaps: A healthier alternative to agave syrup is pure maple syrup or raw honey in moderation. Both options contain lower fructose levels than agave and provide trace minerals and antioxidants.

10. Energy Bars

Despite their name, some brands of energy bars primarily spike your glucose levels rather than provide sustained energy. While they may contain some protein and fiber, many also include artificial ingredients that your body doesn’t necessarily need.

↪️ Smart Swaps: For an easy, on-the-go snack, try making homemade energy balls with oats, nut butter, dates, protein powder, and chia seeds (or any ingredients you enjoy). Just pack them in a ziplock bag, and you’re ready for a quick energy boost. If cooking isn’t an option, a handful of nuts or seeds makes a great alternative—just remember to keep portions moderate for a balanced snack! Lastly, if store-bought energy bars are a better option for you, try to look for one with higher protein content and less added sugar, with minimal ingredients.

Wrapping Up

As you can see, often, the foods that are labeled “healthy” by food distributors do not necessarily provide the nutrients your body needs. That’s why it is important to look beyond the name and take a peek at the ingredient list. A quick tip is that the fewer ingredients there are, the healthier the product tends to be! 

Do you consume any of these food imposters on an everyday basis? If yes, I hope you can still enjoy those foods occasionally while finding healthier snacks that will help you feel full and satisfied while supporting your health goals.