Low-sugar snacks support health, longevity, and weight loss Check out these dietitian-approved, balanced snack ideas!
Low-Sugar, Balanced Snack Ideas
The snacks below are low in added sugars and processed ingredients, making them a healthier option compared to processed snacks.
These low-sugar snacks are nutrient-dense and provide a good balance of protein, healthy fats, and fiber.
Edamame, or soybeans, are a good source of protein, fiber, and antioxidants.
They make a great snack on their own or topped with a sprinkle of sea salt!
A serving is about a cup of edamame in the pods.
2. Apple Slices & Nut Butter
Apples are high in fiber and antioxidants, while nut butter is a good source of healthy fats and protein.
This snack is both delicious and satisfying!
Choose a medium size apple that is about the size of a tennis ball. Slice the apple and enjoy with about 2 tablespoons of peanut butter.
3. Hummus & Veggies
Hummus, a dip made from chickpeas, is a good source of protein and fiber.
Pair it with raw vegetables, such as carrots, cucumber, and bell peppers for a tasty and nutritious snack.
Eat as many vegetables as you like since they are low in calories and high in nutrients. Limit your hummus to 3-4 tablespoons.
4. Greek Yogurt & Berries
Greek yogurt is high in protein and calcium and contains probiotics, which support digestive health.
Top it with fresh berries, such as blueberries or strawberries, for added fiber and antioxidants.
A serving of Greek yogurt is about 6 ounces or 3/4 cup. Limit your fruit to about 1 cup.
5. Hard-Boiled Eggs
Eggs are a good source of protein and healthy fats. They are also rich in vitamins and minerals, such as vitamin D and choline.
Hard-boiled eggs are a convenient, portable snack!
Slice or mash 1-2 eggs on top of a slice of whole-grain toast.
Popcorn can be a healthy snack option when prepared in the right way.
It’s high in fiber which promotes healthy digestion and heart health.
Packaged microwave popcorn is often high in sodium and unhealthy fats.
Air-popped popcorn without added salt or butter can be a nutritious and low-calorie snack option!
A serving of popcorn is about 3 cups.
Nuts are a good source of healthy fats, protein, fiber, vitamins, and minerals.
They have been linked to a reduced risk of heart disease, improved blood sugar control, and reduced inflammation.
A serving of nuts is about 1 ounce of 3/4 cup. Pair nuts with a piece of fruit or 6 ounces of yogurt.
8. Tuna & Crackers
Tuna is a good source of protein, omega-3 fatty acids, and a range of vitamins and minerals, including vitamin D and selenium.
Choose tuna canned in water. Top whole-grain crackers with tuna for added fiber and complex carbohydrates.
For tuna salad, mix canned tuna with Greek yogurt or avocado instead of mayo to reduce added fat and calories.
Pair around 5 crackers with 4 ounces or 1/2 cup of tuna.
9. Dark Chocolate
Dark chocolate has less sugar than milk chocolate and white chocolate.
It also contains flavonoids, antioxidants that protect against cellular damage and inflammation.
In addition, dark chocolate provides magnesium and iron, which supports healthy blood pressure and reduces the risk of anemia.
You can learn more about the benefits of chocolate in this Age-Defying Dietitian blog post “7 Cacao Benefits for Skin“.
A serving of dark chocolate is 1-2 ounces which is typically 3-6 squares. Pair dark chocolate with about 1/4 cup of nuts to add some protein to your snack.
Cheese is a good source of protein and calcium.
Choose low-fat options, such as cottage cheese, mozzarella, or 2% milk cheese to reduce overall fat and calorie intake.
A typical serving of cheese is 1 ounce or 1 slice. Pair your cheese with some apple slices or about 1 cup of grapes for a high-fiber, balanced snack!
You can also pair cheese with about 5-7 crackers.
Do you need more snack ideas? Check out this Age-Defying Dietitian blog post – “50 Balanced Snacks That Will Satisfy & Energize You“.
Smoothie bowls make for a great snack too! Check out this Age-Defying Dietitian blog post “The Ultimate Guide to Smoothie Bowl Toppings“.
Takeaways from Low-Sugar Snacks
Low-sugar snacks support healthy aging. They provide important nutrients for maintaining good health and preventing chronic diseases.
They are also low in calories and high in fiber, which promotes weight management and reduces the risk of obesity, a major contributor to premature aging.
By opting for nutrient-dense choices that are low in sugar, we empower ourselves to make mindful decisions without compromising on satisfaction!
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Kathryn is a Registered Dietitian and a National Board Certified Health and Wellness Coach. She is also Certified through the Academy of Nutrition and Dietetics in Weight Management. She has 20+ years of nutrition experience working in a variety of healthcare settings. Her passion is to provide evidence-based nutrition information that supports vitality and longevity!