Provide nutrients: Your body needs both macronutrients (i.e., fat, protein, and carbohydrates) and micronutrients (vitamins and minerals) to function.

It’s one reason why pairing an apple (for its fiber) and cheese (which serves up protein) rather than choosing one or the other may help you feel fuller for longer. Fiber helps to slow the rate of digestion and absorption in your gastrointestinal tract, London says, while protein requires more 'work' to break down and digests at a slower rate.

Curb sugar cravings: If you tend to reach for sweets when you feel extra hungry, pairing high-fiber and high-protein foods can potentially help alleviate that urge.

London also advocates adding fat to the mix.

Prevent overeating: Because snacking between meals fends off hunger, it may help curb food cravings and reduce the possibility of overeating at your next meal-particularly when you pair ingredients that are high in protein and fiber, according to a 2016 review of studies on snacking published in the journal Advances in Nutrition.While whole foods like fruits, vegetables, proteins, and grains provide essential nutrients that your body needs to function, healthier snacks may also help you reach your weight-loss goals because they: How healthier snacks may promote weight loss One positive way to look at snacking, according to the Academy of Nutrition and Dietetics, is to picture snacks as small meals that serve as a “bridge” to get you from one primary meal to the next. Double or triple a snack serving, and you might find yourself gobbling up the caloric equivalent of a full meal. Research suggests that people tend to eat more when mindlessly snacking or when distracted. “The closer a food is to its original state, the more nutrient-dense it's likely to be,” London says.Īnother way to determine whether your snack qualifies as healthier? Think about how-and how much of it-you eat. Hunger pangs aren't the only hurdle to healthy snacking patterns: While most people can point out less healthy items-i.e., that family-sized bag of chips or king-size candy bar-what makes a snack better for you in the first place? According to Jaclyn London, MS, RD, CDN, the most nutritious snacks often include at least one unpackaged item without a nutrition label-e.g., a piece of fresh produce.

How many times have you come home after a long day and devoured the first food you find? Despite your best efforts to choose healthy snacks, it can be hard to make reasonable choices when your stomach is sounding its hunger alarm.

Healthy snack options for adults