Healthier Snacking: What You Need to Know
By Nancy A. Palermo, MD
Edited by: Thrive Carolinas
In our fast-paced world, it’s easy to fall into the trap of grabbing “healthy” snacks that are anything but. From smoothies to snack bars, clever marketing and hidden ingredients can derail even the best intentions.
Let’s break down the top pitfalls of on-the-go snacking—and how to make smarter, truly nourishing choices.
The Sneaky Side of “Healthy” Snacks
1. Hidden Sugars
That smoothie you grabbed on the way to work might seem like a smart choice, but many are loaded with fruit juice concentrates, sweetened yogurts, or syrups. Some store-bought smoothies pack up to 60g of sugar in a single serving!
Snack bars, trail mixes, and granolas can be just as misleading, using names like agave syrup, cane juice, or brown rice syrup to disguise added sugar. These spike your blood sugar, crash your energy, and over time, can contribute to insulin resistance and unwanted fat storage.
2. Ultra-Processed Ingredients
Many grab-and-go options are designed for shelf life, not your health. They’re packed with preservatives, artificial sweeteners, emulsifiers, and flavor enhancers. Ingredients that can disrupt your gut microbiome and lead to long-term inflammation and metabolic issues.
Even so-called “veggie chips” or “protein crisps” often lack real nutrients and are a far cry from whole foods.
3. Portion Confusion
Many snacks lack protein and fiber, which causes them to lack lasting fullness. Worse, their packaging is deceptive. Your “single-serving” trail mix could actually contain 3–4 servings. Combine that with high sugar and low satiety, and you’ve got a recipe for overeating without feeling satisfied.
4. Macro Imbalance
Quick snacks are often high in refined carbs and saturated fats, but low in protein and fiber. Even “low-calorie” labels can be misleading if the food doesn’t fuel or keep you full. Many of these foods digest quickly, leading to more cravings and blood sugar spikes.
5. Marketing Misdirection
Labels like “gluten-free,” “organic,” or “plant-based” may sound impressive, but don’t always mean healthy. The more health claims on a package, the more cautious you should be. Always check the ingredient list and macronutrient breakdown.
Look for:
- <5g added sugar
- 3–5g fiber
- >5g protein
- Whole, pronounceable ingredients
- Clear serving size (don’t get duped!)
Take Control of Your Snacks
The best way to snack smart? Make your own.DIY snacks and smoothies let you control ingredients, balance your macros, and avoid the chemical cocktail of ultra-processed foods. A little prep goes a long way toward fueling your body the right way, especially on busy days or travel.
Join Us: Healthy Snacks & Smoothies Workshop
Tuesday, May 13, 2025 | 6:00 PM
At our upcoming cooking class, we’ll show you how to create grab-and-go options that taste amazing and nourish your body without the sugar spikes or hidden additives.
Whether you’re a seasoned Thrive member or just starting your health journey, this class will give you fundamental tools to snack smarter.
Ready to break up with fake health foods?
Join us on May 13th and learn how to fuel your day, without sabotaging your goals.
Register through the Mindbody App or call 704-390-7150, ext. 2 or Learn More.
