I have so many families come to my office with their 100-calorie snack packs. Both parents and kids are eating them. I say, “Stop the madness now.” These 100-calorie snack packs are 100-calories of JUNK. They are highly processed with ingredients that can cause inflammation in the body. In addition, these ingredients can cause spikes in our blood sugars which can lead to weight gain. On another note, these non-nutritional ingredients are not satisfying or very rewarding. I’ve had clients eat multiple snack packs in order to finally feel full resulting in 300+ caloric consumption.

So what can we eat instead of these processed, non-nutritional, non-satisfying snacks? Here are some tips for healthy snacks ideas:

• 1-container Plain Greek Yogurt + 1 cup Berries (strawberry, blueberry, raspberry,etc). Mix-n-match the berries or just do 1 type

• 1 Light String Cheese + 1 Fruit + 4 Walnut Halves

• ½ English Muffin + 1 Tbsp Peanut Butter

• 4 Ak Mak Crackers + 1 Slice of Light Cheese

• 1 Hummus Pack + 1 Cup Baby Carrots

These snacks are natural and way more filling and satisfying than any 100-calorie snack pack. The snacks are loaded with nutritional values of vitamins, minerals, proteins, and whole foods. Notice how every snack has at least 2 food groups. By combining foods from various food groups, you will feel more satisfied when you eat the snack and you’ll control your blood sugars better.

Let’s go back to the basics and eat natural food. Yes: it does take some time to prepare, but the enjoyment will go much farther and you’ll be adding in anti-inflammatory foods versus pro-inflammatory foods from those 100-calorie snack packs of processed junk. Enjoy your snacks!

By Sarah Koszyk, MA, RDN