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Children and adults eat mostly sugary snacks. They do taste delicious, but they are not so good for your teeth or your body. Some sugary foods contain fat, and that does not only cause tooth decay, but also other fat-related diseases.
Simply put, sugary and fatty snacks between meals are unhealthy snacks, but there is no excuse for unhealthy eating. I know we all lack time, and when we do stop to eat, it seems tempting to grab fries or something like that. Please do take the time to eat properly- it is possible to treat yourself with healthy snack and it is for your own good!

Healthy or unhealthy snacks and how do I know?

Snacks are great way to satisfy hunger: they can give you nutrients and vitamins your body needs or you they may give you just a temporary boost, high in sugar and fat, but leave you drained on the long run.
On order to keep your energy lever high and on the 'right level', you must stay away from sugars or simple carbohydrates, such as fries, sodas and most of the junk or fast food. Instead of this eat foods that contain complexed carbohydrates, such as whole-grain cereals and breads. It is best to combine them with diary products, such as yogurt or cheese.            
It is best in the first place to avoid packed food, but if you have no possibility to avoid packed food, check the Nutrition Facts label on the package. Avoid packed foods that contain sugar and (trans) fats.
For example, people often think granola bar is a very healthy snack. In some way it is- it contains plenty vitamins and nutrients, but unfortunately it also contains plenty sugars and fat, and moreover it contains harmful trans fats. More than 35% of calories in a granola bar come from fat.   

What about low fat foods?

People often think that low fat foods have less calories or less sugar. This is not true!
They have eliminated sugar, but this does not mean these foods are sugar free or calorie low. On contrary, many times the amount of sugar is increased in order to maintain good taste of the snack, thus many low fat foods have almost as much calories as their 'normal' versions. 
No matter what the front labels claims: low-fat, pure or healthy, check the Nutrition Facts label! Only this way you'll be sure what you're eating.
However, there are very healthy low-fat foods available. Which ones? Fresh fruits and raw vegetables. Eating the right foods can help protect you from tooth decay and other diseases.

What healthy snacks to choose?

As mentioned above, one must choose foods that satisfy hunger on  long run and provide important nutrients, not sugars and fats that will boost your organism just temporary.
So, what should you or your child eat?
  • Whole grains
Whole grains are rich in complex carbohydrates and rich in fiber, which means whole grains will provide you with energy that has staying power. It is best to choose whole grain breads, crackers or even better mussli and combine it with low fat milk or yogurt.
  • Fruits and vegetables
Fruits and vegetables are food with almost no fat and very small number of calories. But most of all, fruits and vegetables provide vitamins, minerals, fibers and other important nutrients. Choose fruits and vegetables that you like. It is best to decide for fresh ones, because canned or dry fruits may contain sugar, although they are still rich in other vitamins, minerals, fibers and other important nutrients. However, if you decide for dry or canned options, make sure the labels say sugar-free.    
  • Low-fat dairy products
There was a word about  low fat foods, however with dairy products we should take a different approach.
All diary products are very rich sources of calcium, protein and some other vitamins and minerals. However, diary products can contain high amounts of fat. If you ever saw real 'homemade' cow milk, then you know what I am talking about. For that reason choose low fat diary versions, which means versions that contain less than 2,8% of fat. This is not a hype and it is not because of lower calorie intake- it is simply caring for your body and limiting intake of harmful fats.    
  • Nuts and seeds
Nuts and seeds contain protein, which maintains the feeling of being full. They do contain fat, but mostly monounsaturated fat, which is compared to trans fat, a healthy kind of fat. However, nuts and seeds are high in calories, thus if you're on a diet, it is better to avoid them or eat them in limited amount. 6 to 10 nuts per day will satisfy your need for them.     
  • Meat, fish and eggs 
Do not forget about meat. Meat also contains protein, and comparing to nuts and seeds, which have low biological value and do not contain enough indispensable amino acids, meat is considered to be good quality protein. Not only meat, but also fish and eggs are included in this category. Why is protein important? Because  protein plays an essential role in building and repairing your body.
It is always better to eat slice of plain meat in a sandwich than pieces of salami. But remember, it is best if you eat plain meat, which is poultry, chicken or turkey. However, avoid fatty meat, such as pork. 

What do we suggest?

  • Approach with strategy!
  • Prepare healthy snacks in advance or plan them in advance.
  • Keep your snacks with you or plan what snack and where you'll buy it.
  • Make it interesting. Healthy eating is not boring at all.
  • Always have one fruit with you.
  • Read nutrition facts label on the package and read serving size information.  
  • Choose sugary foods less often and avoid sweets between meals.
  • If you do have a chance, brush your teeth after snacks and meals.
Advice for vegans

Less than few years ago vegans were warned that their diet does not contain enough amino acids or 'good proteins'. However, it is proved that by eating a well balanced diet which contains a variety of foods, vegans can get all the amino acids they require. If vegans eat a range of plant foods over the course of a day, that should provide them with all essential amino acids their bodies need. Vegans reach for foods, such as vegetable protein foods and soya products that contain all needed proteins.