USDA - Choosing Healthy Snacks (2024)

FAQs

What are the USDA guidelines for snacks? ›

Calorie Limits: All snacks, including extras like butter and cream cheese, must have no more than 200 calories per serving. Fat Ceilings: Fat must make up no more than 35% of the total calorie count, with saturated fat content at less than 10% and trans fat content at 0.

Choosing snacks that are lower in sodium can help you stay healthy. Fruits, vegetables, unsalted seeds, and nuts make great lower-sodium snacks. Choose "unsalted," "low-sodium," or "reduced-sodium" versions of other foods like popcorn, baked chips, and cheese.

They can provide energy in the middle of the day or when you exercise. A healthy snack between meals can also decrease your hunger and keep you from overeating at meal time. There are many snacks to choose from, and certainly not all snacks are healthy or will help you manage your weight.

Choose nutrient-dense snacks

The Dietary Guidelines for Americans 2020-2025 recommend nutrient-dense snacks like raw vegetables, fresh fruit, nuts, plain yogurt, whole grains, and peas. Avoid or limit snacks that offer little nutrition but are high in saturated fats, sugar, and sodium.

You can help keep your family safe from food poisoning at home by following these four simple steps: clean, separate, cook and, chill.

The Healthy, Hunger‐Free Kids Act of 2010 establishes nutrition standards for all foods and beverages sold to students before, during, and 30 minutes after the school day.

The importance of healthy snacks

It can help satisfy your hunger, making you less likely to overeat when mealtime rolls around. There are other advantages too. Smart snacking between meals can prevent spikes or dips in your blood glucose levels, which is critical if you're looking for healthy snacks for diabetics.

Read the nutrition facts label when buying packaged snacks.

Look for snacks that are low in added sugar and high in nutrients, like fiber, protein, and calcium. Check the serving size, especially when eating typical snack foods, like chips.

Which ingredients should be avoided when choosing healthy snacks? ›

But knowing which foods to avoid is just as important as those to choose. Stay away from sugary foods, processed foods made with white flour (which are inflammatory), and foods high in sodium. Saturated fats and trans fats can also promote inflammation. Be sure to read food labels.

“Incorporating fruit, vegetables, low-fat dairy, whole grains and lean protein foods at snack time is an excellent way to achieve health goals,” she says. In addition, “Every person is unique. There isn't a recommended 'quota' for snacking.

Starting in School Year 2014-15, all foods sold at school during the school day are required to meet nutrition standards. The Smart Snacks in School regulation applies to foods sold a la carte, in the school store, vending machines, and any other venues where food is sold to students.

Compliant foods must meet the competitive food nutrient standards, and can be only a fruit, non-fried vegetable, dairy food, allowable protein food (nuts, seeds, legumes, eggs, cheese), or whole-grain item that meets all six nutrition standards.

The Dietary Guidelines for Americans (Dietary Guidelines) is the cornerstone for federal nutrition programs and a go-to resource for health professionals nationwide. The Dietary Guidelines provides food-based recommendations to promote health, help prevent diet-related chronic diseases, and meet nutrient needs.

USDA is responsible for regulating meat and poultry, processed egg products, and catfish, whereas the U.S. Food and Drug Administration (FDA) oversees food safety for fresh eggs and almost all other foods.