Guilt-Free Healthy Snacks You Must Try

Snacks are light foods enjoyed outside of main meals—such as between breakfast and lunch, or in the afternoon before dinner. Besides adding variety, snacks can help meet daily calorie needs that may not be fulfilled by main meals. However, snack portions should be smaller and lower in calories compared to main meals to maintain balanced intake. According to the Indonesian Dictionary (KBBI), snacks (or "kudapan") are light foods consumed between main meals like breakfast, lunch, or dinner. Choosing healthy snacks helps maintain energy, prevent overeating, and support a more balanced eating pattern.

Nowadays, snack options are increasingly diverse with countless innovative creations. Various trendy snacks come with attractive flavors, shapes, and packaging. But in the midst of these tempting choices, it’s important to be smart in selecting healthy snacks. The wrong choice can harm your health, such as increasing sugar levels or adding excess calories. This is why choosing healthy snacks is not just a trend but an important step in keeping your body energized and fit.

So, how can you choose the right healthy snacks with so many tempting options around? Here are some simple tips to help you pick the best snacks for your health.

 

Tips for Choosing the Right Healthy Snacks

When picking snacks, always go for low-fat and low-sugar options that are rich in fiber and water. Fiber slows down digestion, which helps you feel full longer. Fresh fruits, vegetables, and nuts are far better than processed snacks like chips or sweet biscuits.

Portion size also matters. Ideally, a healthy snack contains around 200 calories and at least 10 grams of protein to help keep hunger at bay until your next meal. Your snacking needs may vary depending on your activity level. For those with high activity levels, having 2–3 snacks a day might help maintain energy, while people with sedentary lifestyles may only need one snack or none at all.

Making snacking a healthy habit doesn’t mean sacrificing flavor. By choosing the right snack, you can enjoy tasty treats while staying energized and maintaining a healthy weight.

To make it easier, here are some healthy snack recommendations you can try at home or during busy days.

 

Best Healthy Snack Recommendations

1. Yogurt
   Yogurt is a healthy snack packed with calcium, protein, and probiotics. These nutrients improve digestion, support bone health, and help you feel full longer. For extra nutrition, add fresh fruit like mango, banana, or apple, which are rich in fiber, vitamins, and minerals.
2. Nuts
   Nuts such as peanuts, almonds, or cashews are excellent sources of plant-based protein, fiber, vitamins, and minerals. Regular nut consumption helps improve heart health by increasing good cholesterol (HDL), lowering bad cholesterol (LDL), and regulating blood sugar. However, avoid overeating nuts. Choose roasted nuts without added salt or oil for a healthier option. If you’re allergic to nuts, opt for other healthy snacks.
3. Fruits
   Fruits are a natural snack rich in vitamins, minerals, and fiber. The fiber in fruits helps keep you full longer and maintain a healthy weight. Prepare cut fruits like apples, pears, bananas, melons, grapes, oranges, or berries in a small container for a quick and easy snack while on the go.
4. Fruit and Vegetable Salad
   Besides eating them fresh, fruits can be made into a salad mixed with vegetables. This snack is rich in fiber, vitamins, and minerals, making it a nutritious option. Combine vegetables like carrots, spinach, or broccoli with fruits like apples, oranges, or strawberries. Add a drizzle of olive oil for flavor and avoid using mayonnaise to keep it low in fat and calories.
5. Plain Popcorn
   Popcorn can be a healthy snack if prepared without butter, sugar, or excessive salt. It’s high in fiber, which supports digestive health, prevents constipation, and helps maintain heart health. Replacing sweet snacks with plain popcorn is also great for controlling weight.
6. Boiled Eggs
   Boiled eggs are a practical snack rich in protein, omega-3, vitamin K, and vitamin B12. They boost energy, keep you full, and support weight loss programs. One or two boiled eggs can be an ideal snack between meals.
7. Oatmeal
   Oatmeal, made from whole grains, is rich in fiber, vitamins, and minerals. It helps lower cholesterol levels, reduces the risk of type 2 diabetes, and improves heart health. The fiber keeps you full longer and supports weight management. Add raisins, honey, or fresh fruit for extra flavor.
8. Edamame
   Edamame, or young soybeans, are high in plant protein and complex carbohydrates, providing extra energy and long-lasting fullness. Edamame also contains folate, iron, magnesium, and antioxidants. They’re typically steamed with a sprinkle of salt, making them a tasty and healthy snack.
9. Granola
   Granola is made from a mix of grains, nuts, and dried fruits, which are high in fiber and protein. This snack boosts energy and supports digestion. Enjoy granola as it is or mix it with yogurt for added texture and flavor.
10. Seaweed
    Dried seaweed is a low-calorie snack rich in iodine, iron, and fiber. Its antioxidants help protect the body from free radicals. Usually, it’s lightly seasoned with salt, making it a practical and healthy snack.

Choosing snacks like the ones above not only helps control hunger but also provides essential nutrients your body needs. Try one or mix several options to suit your taste and lifestyle.

Conclusion

Snacking isn’t a bad habit as long as you choose the right kind of foods. With plenty of healthy options like yogurt, nuts, fruits, and edamame, you can enjoy tasty treats without compromising your health. The key lies in smart choices, proper portion control, and focusing on nutrient-rich foods that fuel your body.

 

Source:

1. https://kbbi.web.id/camil diakses pada 21 Juli 2025
2. Suryani, S., Widayati, C. N., & Setianda, M. R. (2020). Pengaruh aktifitas fisik jalan kaki terhadap penurunan indeks massa tubuh pada remaja di Dusun Krajan Desa Jambon Kecamatan Pulokulon Kabupaten Grobogan. Journal of TSCS1Kep, 5(2).
3. halodoc.com (Camilan) diakses pada 21 Juli 2025
4. alodokter.com (10 Snack Sehat yang Lezat dan Praktis) diakses pada 21 Juli 2025