Are these “healthy” snacks as good as you think?

One busy afternoon, you stop by the convenience store, glance at the snack aisle, and are immediately enticed by the words “high protein,” “low fat,” “good for you.” From nut bars and cereal bars to popcorn and rice cakes, everything is wrapped in a promising image.

But are “healthy” snacks really as healthy as advertised? British Heart Foundation nutritionist Victoria Taylor takes a closer look at these popular treats – so you can choose what your body really needs.

Three main meals a day are the foundation of a balanced diet. However, most of us still snack between meals, and that is when the line between “energy supplement” and “overloading with sugar-salt-fat” becomes very fragile.

Fruits and vegetables are always a good choice; but with the explosion of industrial products labeled “healthy,” making the right choices is becoming more difficult.

Protein bars

Protein is the star of the supplement world , making protein bars ubiquitous. However, most of us already eat enough—or more—than our daily protein needs.

Protein-rich foods help keep you fuller longer, which is helpful if you're trying to control your weight, but higher doesn't necessarily mean “better.”

If you want to add protein in a natural and healthy way, low-fat yogurt, unsalted nuts or hard-boiled eggs are still simpler and more effective options than any packaged protein bar.

Cereal bars

Not all cereal bars look as “healthy” as the pictures of oats, nuts, and dried fruit on the packaging. Many contain chocolate or “yogurt” coatings—which are actually a mix of palm oil and sugar. Some granola bars have more calories than traditional candy bars.

If forced to choose, prioritize products with main ingredients such as oats and nuts to increase fiber intake, and check the nutrition panel to choose the one with the least sugar.

A reasonable snack bar should not exceed about 150 kcal - the appropriate threshold for most snacks.

Rice cakes and crispy bread

Crispy bread and rice cakes have long been touted as alternatives to regular bread. However, many still contain significant amounts of salt or use palm oil, butter and cheese – ingredients high in saturated fat.

Plain, unsalted rice cakes are a low-calorie, versatile option. You can also add low-fat cream cheese, bananas, peanut butter, or sliced tomatoes to make your snack more filling without adding salt or sugar.

Fruit-nut bars

Fruit-nut bars made from dates, dried fruit, and nuts always feel “all natural,” but that doesn’t mean they’re low in sugar. Because the fruit is pureed, the sugars in them count as free sugars—the kind we’re advised to limit.

A small bar typically contains around 150 kcal, which is lower than some sweets but significantly higher than a fresh banana. The advantage of this group is that it is rich in fiber and good fats from nuts, which will keep you feeling full for a long time, which is helpful when you are far from your next meal. However, control your portion sizes to avoid consuming more sugar than you intended.

Popcorn

Popcorn can be a healthy snack because its “puffiness” allows you to feel like you’re eating more without taking in too many calories. But packaged varieties often contain large amounts of salt, sugar, or flavorings.

The safest bet is always homemade popcorn, which requires just a few kernels and a small pot for a light, crunchy snack. You can season it with cinnamon, paprika, or dried herbs instead of sugar or salt.

Nuts and nut mixes

Nuts and dried fruits are nutritious, heart-healthy snacks when eaten in the right portions. However, they are also high in energy, and too much can add up quickly. A small handful of about 25-30g per day is ideal.

Be aware that many commercial mixes contain desiccated coconut or banana chips, which are high in saturated fat and sometimes coated in sugar. Toppings like “yogurt flavor” or “mustard flavor” often come with added sugar, salt, and oil. Opt for plain, unsalted, unsweetened versions to retain the nutritional benefits.