HEALTHY SNACK ALTERNATIVES

Substitution is a popular method used to get people to change their habits. It’s especially popular with diets and trying to get people to change their eating habits. That’s why we’ve prepared a list of healthy snack alternatives for when junk food cravings hit.

Some food substitution charts you’ll find online assume that a craving for junk food you have is based on nutrition. If you want chocolate, your body actually wants magnesium, so eat some nuts. These substitutions are fine, but they work solely on the idea that your craving is biological, not psychological.

Below, our list understands that a lot of the time a junk food craving is more in your head than your stomach. That’s why we’ve chosen healthy snack alternatives that are similar to the desired junk, but healthier. You’ll satiate your craving and help your health at the same time.

POTATO CHIPS

Did you know the recommended serving size of potato chips is 28 grams? That’s about 12-15 chips. Who has ever, ever stopped at 12-15 potato chips? This serving size alone contains 150 calories and 9 grams of fat. Now multiply that by 10 to get to a standard bag of chips, and that’s what you’re eating when you empty a bag by yourself.

Instead, you can try: air-popped popcorn kernels. The same 28g/1oz. of popcorn kernels contains 110 calories, 1.5 grams of fat, and 4 grams of fibre. To make it even better, those kernels make about three cups of popcorn, which feels much more substantial than 12-15 chips. Give it a light — light — dusting of salt and you get everything your body craves without nearly as much impact on your waistline.

Nuts and seeds such as almonds, peanuts, and sunflower seeds might be calorie dense, but they’re high in fibre, good fats, and protein. You’ll feel fuller for longer and get a more nutritionally complete snack.

CHOCOLATE BARS

Mars Bars, Snickers, Cardbury milk chocolate bars — take your poison. One Snickers contains 280 calories, 14 grams of fat, and 35g of carbs. And it’s not even the worst offender.

Instead, you can try: Believe it or not our healthy snack alternatives to chocolate bars is … more chocolate! Specifically, really dark chocolate, anything over 60%. Dark chocolate still contains a lot of calories — about 190 in a bar — but substantially less than the regular chocolate bar. It also has actual health benefits, like anti-inflammatory agents and antioxidants that can actually promote good health. 

Like with any chocolate moderation is key, but if you’re craving chocolate, go for the dark stuff.

Protein bars can also make good chocolate bar substitutes. They often have less calories, and the protein will keep you feeling fuller for longer to prevent more snacking.

ICE CREAM

Depending on your tastes, you’re looking at around 300-400 calories and about 20 grams of fat per half cup serve. Simpler vanilla ice-creams are generally better than more decadent flavours — think cookies and cream or cookie dough.

Instead, you can try: Pretty much any sorbet, sherbet or frozen yoghurt will be better for you. The problem is these alternatives, while lower in carbs and fat, are generally high in sugar. Moderation is still key, but a scoop of sorbet will be a lot better than a scoop of ice cream.

You could also try a smoothie as a healthy snack alternative. A handful of berries, a banana, some whey protein and some skim milk and you’ve got a tasty, healthy replacement for an ice-cream. The protein powder will also help fill you up for longer so you don’t keep eating.

CAKES, BROWNIES, AND DONUTS

You’re looking at about 200 calories and up for a good cake or donut, and that’s often without icing and glazing. One Krispy Kreme donut contains 200 calories and 12g of fat, for example. And much like the potato chips at the beginning of the article, who stops with one slice of brownie?

Instead, you can try: Angelfood cake, which has just 80 calories per slice. As for fat, it’s less than a gram per serve.

Whole wheat and bran muffins aren’t often on people’s list of sweets, but they’re healthier and more filling than their dessert counterparts. They’ll satisfy your craving for something cake-y, and there are plenty of types and flavours to find the one that you like best.

COOKIES

Who doesn’t love choc chip cookies? And get bizarrely outraged if they discover raisins instead of choc chips? But just three of these perennial favourites contains over 150 calories and 8 grams of fat.

Instead, you can try: Fig bars are healthier than just about every alternative. Oatmeal cookies, gingersnaps, shortbread, you name it. Two fig bars contain 90 calories and just one gram of fat, making them much leaner healthy snack alternatives.

Of course, you could also try making your own choc chip cookies and just make sure you’re only putting in the best ingredients. Low-sugar, wholemeal flower choc chip cookies with dark chocolate are surprisingly delicious and a lot better for you than store-bought alternatives.

So like we said at the beginning: if you have a craving, fighting it isn’t always the answer. Try substituting junk snacks for healthy snack alternatives instead. That way you can satiate the psychological aspect of your craving and maintain a healthy balance. Win-win for everyone!