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Healthy Snacks vs. Unhealthy Snacks


By: Anthony Rattray 

This book is about healthy and unhealthy snacks that you can eat. I will talk about some of the healthiest snacks that are out there and some of the unhealthiest snacks. If you are eating some of the unhealthy snacks on this list you should try to stop. If you are eating some of the healthy snacks on this list you should keep eating them,   If you see something new that you have not eaten before on the healthy list,  you should give it a try. 

There are six different nutrient categories: 1) Carbohydrate, 2) Protein, 3) Fat, 4) Water, 5) Vitamins, and 6) Minerals. Carbohydrates provide your body energy. Your body uses protein to build and replace body tissue. Fat stores energy and protects the vital organs. Drinking water helps maintain body fluids, as the body is composed of about 60% water. Vitamins and minerals do lots of things for the body, they help heal  wounds, shore bones, and help your immune system.  

I am going to start off with the healthy snacks you can eat, and then I will start talking about  the unhealthy snacks. 

The first healthy snack that you can eat is Pumpkin Seeds or also called Pepitas. Pumpkin Seeds can be found in side of pumpkins and are very good for you. Pumpkin Seeds contain a lot of vitamins and minerals and other things that are good for your health. If you have not had Pumpkin Seeds before you should try them because they are very good for you and if you do eat them keep eating them because they are good for you. You really can not have too much or too little Pumpkin Seeds and sense they are good for you can have as many as you want. And a fun fact is Pumpkin is a type of Squash. 1 serving is 2 tablespoons of Pumpkin Seeds. Pumpkin Seeds are a better choice because they are a healthy snack and better for you then other snacks that you might be eating now. 1 of the only bad ingredients if you have a bad pumpkin, expired pumpkin, expired pumpkin seeds, or you have had the seeds for too long. Pumpkin Seeds are good for are bodies in lots of different ways sense they are good for us they can not hurt us. Pumpkin Seeds fall into all of the nutrient categories. Pumpkin Seeds have a wide variety on cost it just depends on how much you buy and where you get them from and that will determine your total cost but you can most likely  get them at any grocery store.  

Soy Beans or also called Edamame is a healthy thing you can eat as a snack. Soy beans are good for you and you can not have too much or too little amount of Soy Beans so they can not hurt you because they are good for you. A fun fact about Soy Beans is in 2007 63.6 million acres were set aside for Soy Beans. 1 serving would be 100 grams. Soy Beans are a better choice because they are good for you and you know you are eating healthy when you are eating them. There are no bad ingredients in Soy Beans unless you get bad or expired Soy Beans. Eating Soy Beans can help you sleep at night which is a good thing because we all need sleep so that we have energy. Soy Beans fall under protein for the nutrient categories because they have protein in them. The average Soy Bean price is about $8 - $10 per bushel. So Soy Beans would be a healthy and good snack choice.  

So another healthy snack choice can be Hummus. The amount of Hummus that you can eat a day can very so it is up to you and your diet if you have 1. You can have too much hummus if you are trying loose weight then you need to watch how much hummus you should have a day but if you are not worrying about losing weight then you can have as much as you want. Hummus is good for trying loose weight in is high in Protein. There really is not anything in hummus that is bad for you because hummus is healthy but if you have bad or expired hummus then it can be bad for you because you do not want to eat anything that is expired. Eating hummus can lower your chance of getting cancer. Hummus falls into the Protein category for the 6 nutrients because hummus is high in protein. About $2 - $3 per pound is the average cost. 

Another healthy option can be veggie spring rolls. It really does not matter how many veggie rolls because it really only is veggies and veggies are good for you. You can not have too much or too little unless you keep eating even though you are full. A fun fact is bell peppers are usually sold green but they can also be found red, purple and yellow. There is not an average serving size its just matters on how much veggie rolls you want to eat. Veggie rolls are a healthy choice because there main ingredient is veggies and veggies are really good for you. Veggies help you stay healthy and that is why they help are bodies because they can not hurt are bodies. A veggie roll would fall under carbohydrates because it is mainly vegetables. The average cost depends because it depends where you buy them and how many you buy. 

 

Vegetable dip is a healthy choice because is is mainly vegetables. It really does not matter how much vegetable dip a person has because it is good for you. You cannot have to much or too little amount of vegetable dip because it is made of vegetables and vegetables are good for you. A fun fact is an avocado is a fruit. AN average serving of vegetable dip contains 112 calories and that depends on what kind vegetable dip you have so you could have more vegetable dip for one brand and for another brand you could have less vegetable dip. Vegetable dip is a better choice for a snack because it contains and is made up of vegetables and that makes it healthy so therefore it is a healthy choice. These ingredients affect our bodies in a positive way because vegetables are good for us and they cannot hurt our bodies. Vegetable dip goes under carbohydrates because vegetable dip is made with vegetables and sense there is vegetables in it that makes it under the carbohydrate category. The cost of vegetable dip can vary depending on the brand, amount and where you buy it. 

Fruit Salad is another healthy choice for a snack all fruit is good for you and when you make a fruit salad you can use any kind of fruit you want in it. An average person can have as much as they want because fruit will not hurt you because it is healthy. A fun fact about fruit is when you put a grape in a microwave it will explode. The average serving size is about 160 calories but you can have more if you want because fruit is good for you. A fruit salad is a good choice because fruit not only tastes good but it is also really healthy. Fruit Salad fits under the carbohydrates column because it contains fruit and only made up of fruit. The cost of a fruit salad can vary on how much you buy, where you buy it, kind of fruit and if you make it by yourself or not. 

A green mango is another really good snack choice. An average serving of green mano is about 107 calories. You really cannot have to much or too little amount of green mango because it is good for you. A fun fact is the first mango was grown in India 5,000 years ago. There is no bad ingredients in a green mango because it is a fruit and you cannot have a bad ingredient in a fruit. A green mango is a good choice for a snack because it is good for you and it tastes really good so a good majority of people like mango. Mangok affects our body in a good way because it is a fruit it gives are body a natural sugar. The green mango falls under the carbohydrates category because it is a fruit. The price of a green mango can vary on size and where you buy it. 

Real cheese is also another good choice for a snack because it is not processed. An average cheese serving is about 50 grams of cheese. Having too much cheese would probably be going over 55 grams of cheese because that is 5 grams over 1 serving but you can't have to small of an amount of cheese. A fun fact is there are about 2,000 different types of cheeses. As long as you do not go over 50 grams of cheese you will not eat too much. Real cheese is a good choice because it is better for you then processed cheese and it is healthy as long as you do not eat too much. Cheese affects us in a good way because it is healthy if you don't eat a ton of it. Cheese is in the protein category for nutrients. The cost of real cheese will very on kind, brand, where you buy it and how much you buy. 

Yogurt is another healthy snack choice and it is really good for you. An average serving of yogurt is 175 grams that is an average 1 serving. You cannot have too little amount of yogurt but as long as you do not go over 175 grams you will not have too much yogurt. Fun fact of yogurt is about 20% of Americans have yogurt every day. As long as you do not go over 175 grams you are fine with your amount of yogurt. Yogurt is a good choice because it is healthy, tastes good and there is a lot of flavors. There are really not any bad ingredients besides some yogurt has sugar and you can yogurt with some stuff that is not healthy but most yogurt has everything in it healthy. Most ingredients in yogurt affect our bodies in positive way because yogurt is healthy. Yogurt is in the protein and carbohydrate category because of the vitamins, minerals and then the fruit. The cost of yogurt may vary by amount, brand, flavor and where you buy it. 


And the last healthy snack on this list is dried fruit. An average serving is ¼ cup of dried fruit. You cannot have to small of an amount of dried fruit but as long as you do not go over ¼ cup of dried fruit you are fine. A fun fact is a coconut tree averages lifespan is 70 years. As long as you do not go over ¼ cup of dried fruit your fine. Dried fruit is a good choice because it has lots of different kinds, tastes good and it is healthy. There are no bad ingredients because it is just fruit that is dried. Dried fruit is in the carbohydrates category because it is a fruit. The cost of dried fruit may vary depending on where you buy it, brand. Kind and amount. 

So know I am going to talk about unhealthy snacks. 

So the first unhealthy snack is sugary drinks. An average serving for a sugary drink is 12 ounces. If you drink too many sugary drinks you will be dehydrated a lot, so if you drink sugary drinks nothing positive will come from it. A fun fact is over 34 billion gallons of soft drinks are sold in over 200 countries each year. As long as you do not drink more than 12 ounces you should be ok even though people really should not drink a lot of soda anyway. The main bad ingredient in sugary drinks is sugar there is a lot of sugar in them that is why sugary drinks are so unhealthy. So try not to drink too many sugary drinks and don't go over 12 ounces. These ingredients are bad because sugar will give you a little energy but then after the sugar wears off you are even more tired than before. Sugary drinks is not in a nutrient group because it does not do anything positive. The cost of sugary drinks varies depending on brand, size, amount and where you buy it.  

Another unhealthy is white bread. The average serving of bread is 1 ounce. If you have to much white bread that is over 1 ounce and if you have healthier bread you can have more but the unhealthy bread don't go over 1 ounce and then you will be fine. A fun fact iks February 23rd is national banana bread bread day. If you are eating unhealthy bread try not to go over 1 ounce because it is not good for you. A better choice than white bread is wheat bread, wheat bread is better for you and healthy. The bad ingredients in white bread is enriched wheat flour, malted barley flour, reduced iron, niacin and other ingredients are used to make it unhealthy. The ingredients don't help our body because it is bad for us. White bread in in the carbohydrate and protein. The bread cost may vary depending on kind, brand, and where you buy it.  

The next unhealthy snack is pastries like cookies and cake but the example I will use is cookies. The average cookie serving size is 40 grams. For cookies don't have more than 40 grams and you can have as little as you want. A fun fact is december 9th is national pastry day. Try not to go over 40 grams for pastries and then you will be fine. You can buy healthy pastries but the mass majority of asteries are unhealthy. In pastries the main unhealthy ingredient is sugar which is why it is bad. Sugar infects us because it gives energy then a little bit later we are even more tired. Pastries fit the carbohydrates category because of the bread in most pastries. The cost of pastries may very depending on brand, pastry, kind, size and where you buy it.   

Another unhealthy snack is potato chips. An average serving of potato chips is 1 ounce. If you have more than 1 ounce that is too much potato chips and you can't have too little. A fun fact is March 14th is national potato chip day. Try your best to not have more than 1 ounce of potato chips. They make healthy chips so if you eat unhealthy chips try to have healthy ones. There are multiple things in potato chips that make them unhealthy. These ingredients affect us because they do not do anything positive for your body. Potato chips fall under the carbohydrates category. The cost of chips varies depending on brand, size, company and where you buy the chips.   

Another unhealthy snack is ice cream. The average serving size of ice cream is ½ a cup of ice cream. You are technically having too much ice cream if you have more than ½ cup but if you have less your fine. A fun fact is the world's tallest ice cream cone was over 9 feet tall. Try your best to not have more than a half cup of ice cream. A better option is to buy frozen yogurt because frozen yogurt is healthy and tastes good. Bad ingredients in ice cream are sugar which is the main reason why it is bad for you. These ingredients do not do anything positive for us. Ice cream is in the fat category for nutrients. The cost of ice cream may vary depending on how much you buy, brand, kind. 

Another unhealthy snack is candy. The average serving size for candy is 18 grams. If you have more than 18 grams of candy you have too much and you can never have too little amount of candy. A fun fact is Germans consume twice as much candy as Americans. Try not to have more than 18 grams of candy and you will be fine. Besides eating candy eat a different snack because candy is really unhealthy. In candy all of the sugar makes it unhealthy. Candy is in the calorie group because of all the sugar. Candy pricing can vary depending on brand, kind, amount and where you get it.   

Another unhealthy snack is processed meat. The average meat serving size is 3 ounces. As long as you do not have more than 3 ounces you will not have too much meat and you can have as little or under 3 ounces if you want. A fun fact is beef jerky is so expensive because it is bought by the pound. As long as you do not have more than 3 ounces you do not have to worry about having too much meat. Processed meat does nothing good for your body. Meat is in the protein nutrient group. The price of meat may vary depending on kind, flavor, amount and where you buy it.   

Another unhealthy food is processed cheese. The average serving size is 50 grams of cheese. Too much cheese would be more than 50 grams and you can have anywhere less than that and you do not have to worry. Fun fact is in the United States Macaroni and Cheese is the most popular cheese recipe. The main average serving is 50 grams and try to not eat more than that. A better choice than processed cheese is real cheese because real cheese is so much better for you. Fake cheese does nothing good for you it is just bad for you. Fake cheese is in the protein category because it still is considered a cheese. The cost may vary depending on the amount, kind and brand.  

Another unhealthy thing to eat is fast food. The average serving size for fast food is eight ounces. As long as you don't eat more than eight ounces of fast food you did not eat too much and you can eat anywhere less than that. A fun fact is McDonald's is visited by 90% of American children on a monthly basis. As long as you don't eat more than 8 ounces you are fine and try not to eat a whole lot of fast food. There is better choices like homemade food that is not unhealthy. Fast food is in the calorie group because it is unhealthy. The cost may vey depending on where you go, amount and brand.  

Another unhealthy thing is high calorie drinks. As long as you do not drink more than 12 ounces you are fine. You should try not to drink more than 12 ounces and if you drink less you're fine There are better choices like water and milk and caffeine free soda and those are way better than high calorie drinks. These drinks affect our bodies in a negative they don't do anything good for us. High calorie drinks are not in a food group they are just unhealthy. The cost may vary depending on size, brand and where you buy it but why would you want to but it if it is unhealthy.   

In conclusion you should try your best to eat or try the healthy stuff I talked about. If you eat the unhealthy stuff try your best to stop and eat something healthier for you. I hoped you learned a lot about healthy and unhealthy snacks.