What is a Healthy Snack? Expert vs Layperson
Choosing to eat healthy is a daily goal for many of us. But it’s a goal that often feels confusing, especially when it comes to finding the perfect healthy snack.
But, what does a “healthy snack” even mean?
It seems like everyone has a different answer. Marketing from food companies plays a huge role in this confusion. Brands often stretch the truth on their packaging with appealing claims, leading you to believe a product is healthier than it actually is. While this is deceptive, it’s rarely illegal.
This guide will cut through the noise. As a certified sports nutritionist with over 15 years of experience, I’ll show you the difference between how experts and the average person define a healthy snack and give you the tools to make smarter choices.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, changing your daily nutrition, or adding any supplements to your regimen.
Table of contents
Key Takeaways
- Definition Gap: Nutrition experts define a “healthy snack” by its nutrient density, focusing on macronutrients and micronutrients. Consumers often use more general terms like “fresh,” “natural,” or “fuel.”
- Misleading Labels: Terms like “nutritious” are largely unregulated, allowing brands to market products that may be high in sugar or low in essential nutrients as healthy options.
- FDA’s New Proposal: The FDA is working to update the definition of “healthy” for food labels. The proposed rule requires foods to contain a meaningful amount from a specific food group and stay below limits for saturated fat, sodium, and added sugars.
- Read the Label: To make informed choices, you should look beyond front-of-package claims. A truly healthy snack generally contains fiber and protein while being low in added sugars and sodium.
Is This a Good Healthy Snack?
A truly healthy snack option is one that provides valuable nutrients without excessive sugar, sodium, or unhealthy fats. Yet, when you see the word “nutritious” on a package, what does that signal to you? It turns out that consumers and nutrition experts see this very differently.
Researchers confirm this gap. A study published in the journal *Nutrients* found that experts define nutritious food using technical terms like “micronutrients,” “macronutrients,” and “nutrient density.” The general public, however, thinks in more holistic terms, using words like “fuel,” “fresh,” and “body needs.” This disconnect is what marketers often exploit.
The term “nutritious” isn’t regulated in most countries, which creates a grey area. This lack of clear rules allows for confusion and potentially poor food choices. For instance, a product might be marketed as a healthy snack option because it contains some vitamins, but it could also be loaded with added sugars.
In my experience as a nutritionist, I’ve seen countless clients confused by this. They bring in snacks like granola bars or fruit-flavored yogurts, thinking they are healthy. While some are, many contain as much sugar as a candy bar. A recent analysis found that some popular granola bars contain over 15 grams of sugar per serving.
Pro Tip: A simple rule I give my clients is to look for snacks with at least 3 grams of fiber and 5 grams of protein. This combination helps keep you full and stabilizes blood sugar, which is the primary job of a good snack.
Beg to Ask the Question…
So, where does the confusion come from? A published study illustrated this perfectly by asking 269 consumers and 206 nutrition experts to define “nutritious.” They then rated 20 different snack foods. Experts consistently focused on the food’s composition, its calories, protein, fats, carbs, vitamins, and minerals. Consumers, on the other hand, talked about whether the food was “natural” or “fresh.”
The biggest disagreements were over foods like yogurt and toast. Many consumers viewed these as not nutritious, while experts generally did. The likely reason is context. An expert thinks of plain Greek yogurt or whole-wheat toast, which are nutrient-dense. A consumer might picture a sugary, fruit-on-the-bottom yogurt or white bread, which are very different products.
Interestingly, for other items like rice cakes and carrot cake, both groups were largely in agreement. Most people recognize that carrot cake is a treat, not a health food.
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Here’s a quick comparison to show why an expert’s view might differ:
| Snack Option | What a Consumer Might See | What an Expert Sees |
|---|---|---|
| Yogurt | A quick, easy snack. Often flavored and sweet, making it seem like a treat. | Plain Greek yogurt is high in protein (15-20g per cup) and probiotics. A great choice. Fruit-flavored versions can have 20g+ of added sugar. |
| Toast | Often made from white bread, which is perceived as processed and high in carbs. | 100% whole-wheat toast provides fiber (2-4g per slice) and B vitamins. It’s a solid base for toppings like avocado or nut butter. |
Most people who choose unhealthy snacks often know they are making a less-than-ideal choice. They eat them for taste and convenience, which is perfectly fine on occasion. The real problem is when you think you’re making a healthy choice but are being misled by clever marketing.
What is Trying to Be Accomplished By This Healthy Snack Research?
The goal of this type of research is to push for a standardized, regulated definition of what can be called “nutritious” or “healthy.” With more brands using these terms, the disconnect between expert and consumer understanding becomes a public health issue.
Fortunately, change is on the horizon. The U.S. Food and Drug Administration (FDA) has proposed a new rule to update the definition of “healthy” on food labels. To use the claim, a food would have to:
- Contain a meaningful amount of food from at least one of the recommended food groups (like fruits, vegetables, or dairy).
- Adhere to specific limits for certain nutrients, including saturated fat, sodium, and added sugars.
For example, to be labeled “healthy,” a snack like a cereal bar would need to contain a certain amount of whole grains and stay below the new, stricter limits for added sugar. This holds brands accountable and makes it easier for you to make a quick, informed decision.
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Until these rules are in place, the power is in your hands. Many people I’ve worked with don’t know how to read a nutrition label beyond the calorie count. They see terms like macronutrients and micronutrients and get a deer-in-the-headlights stare.
It’s not about being a nutrition expert, it’s about knowing a few key things to look for. Forcing brands to be more transparent would be a massive step forward, not just for food but for the supplement industry as well.
Insider Tip for Reading Labels: Use the “5/20 Rule” from the Academy of Nutrition and Dietetics. Look at the Percent Daily Value (%DV) column. If a nutrient is 5% or less, it’s considered low in that nutrient. If it’s 20% or more, it’s high. You want low numbers for sodium, added sugar, and saturated fat, and high numbers for fiber, vitamins, and minerals.
FAQs About Healthy Snacks
What are 3 quick tips for choosing a healthy snack?
First, ignore the claims on the front of the box and turn it over to read the nutrition label and ingredients list. Second, look for a snack that has a source of protein and fiber to help you feel full. Third, aim for snacks with less than 10 grams of added sugar per serving.
Are snacks labeled “all-natural” always a healthy food?
Not at all. The term “natural” is not strictly regulated by the FDA and often just means the product has no artificial flavors, colors, or synthetic substances. However, a product labeled “natural” can still be very high in calories, sugar, or sodium. For example, some “natural” fruit snacks are primarily made of fruit juice concentrate, which is a form of sugar.
How many grams of sugar should a healthy snack have?
While there’s no single magic number, a great guideline is to choose snacks with less than 10 grams of “added sugars.” The nutrition facts panel now separates “Total Sugars” from “Added Sugars,” which makes this easier to track. Added sugars are those added during processing, not the sugars naturally found in fruit or dairy.
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