3 Surprising Healthy Snacks, According to a Dietitian

With an overwhelming array of snacks available at grocery stores, choosing options that align with your health goals can be challenging. Misleading nutrition advice proliferates online, often from unqualified sources eager to attract clicks with sensational claims about food. Amid this confusion, three snacks deserve a second look: Goldfish, grapes, and popcorn.

To clarify the misconceptions around these snacks, we consulted Kathleen Benson, a certified dietitian from VNutrition. She provided insights on how these snacks can fit various health objectives while also offering tips to make them more filling and satisfying. Armed with this knowledge, you can make smarter choices that suit your lifestyle, whether you’re on the go, at school, or just snacking at home.

“Goldfish crackers,” often labeled as junk food, have more nutritional value than many realize. “These crackers, while made from refined carbohydrates, use enriched wheat flour, which is supplemented with iron and certain B vitamins,” says Benson. Their carbohydrate content can provide a quick energy boost, making them ideal for pre-workout snacking. This snack is particularly appealing to young, picky eaters, making it a valuable choice for families.

Nevertheless, consuming just Goldfish isn’t likely to keep you full for long. Benson explains, “The real issue arises when people eat them alone, leading to hunger shortly after.” To make this snack more satisfying, consider pairing it with a protein source like cottage cheese, yogurt, or nuts. That’s a winning combination!

While grapes are often criticized for their sugar content, they should not be overlooked. “They contain natural sugars, but also offer essential vitamins, minerals, hydration, and antioxidants,” Benson states. “As with any food, moderation and context are key.” Each cup of green grapes has about 1 gram of fiber and is composed of 82% water, making them a refreshing and nutritious fruit choice.

Benson suggests enhancing this fruity snack by pairing it with a protein or fat source, such as cheese or Greek yogurt. This approach will help you feel more satiated than if you consume a large bowl of grapes alone. Additionally, you can get creative: Freezing grapes provides a refreshing dessert-like treat, while adding Tajín to frozen grapes creates a delightful spicy-sweet option.

No movie night is complete without popcorn, but it can be a nutrient-dense snack as well! “Air-popped popcorn is a whole grain packed with fiber,” Benson explains. “It’s the oversized servings or unhealthy toppings that often make popcorn a less desirable snack.” Ideally, choose to air-pop your kernels or opt for brands that avoid excessive oils (and steer clear of that tempting movie theater butter).

“A sensible portion of popcorn paired with a protein source can definitely fit into a nutritious snack regime,” she adds. From enjoying it with a square of dark chocolate for a tasty combination of flavors to creating a snack board with cheese, popcorn, nuts, and meat, there are plenty of ways to enjoy popcorn while maintaining a balanced diet.