SPEAKIN’ OUT NEWS
Enjoying an occasional treat can fit within a balanced diet. The key is choosing foods that provide some nutritional value while controlling portions, sodium, added sugar, and saturated fat. This ranking was compiled by Speakin’ Out News using federal and heart-health guidance favoring whole grains, fruits, vegetables, nuts, lower-fat dairy, and foods containing less sodium, added sugar, and saturated fat. Individual products vary, so readers should compare Nutrition Facts labels and serving sizes. sizes.
Lightly Salted Popcorn
Popcorn is a fiber-containing whole grain. Choose air-popped popcorn with limited butter and salt.
Dark Chocolate
Select chocolate containing at least 70% cacao and limit the portion to one or two small squares.
Baked Tortilla Chips and Salsa
Baked chips contain less fat than widely fried varieties, while salsa adds tomatoes, peppers, and other vegetables.
Guacamole and Whole-Grain Crackers
Avocado supplies fiber and unsaturated fat. Measure the crackers to control sodium and calories.
Frozen Greek-Yogurt Bar
This frozen treat may provide more protein and less saturated fat than premium ice cream. Compare added-sugar amounts.
Nuts With Dark-Chocolate Pieces
Nuts provide protein, fiber, and beneficial fats. Keep the serving small because nuts and chocolate are calorie-dense.
Thin-Crust Vegetable Pizza
A thin crust with vegetables, moderate cheese, and lean protein is generally a better choice than thick, meat-heavy pizza.
Single-Patty Hamburger
Choose a small burger topped with lettuce, tomato, and onion. Skip bacon, double patties, and oversized fries.
Baked Sweet-Potato Fries
Baked versions provide fiber and vitamin A. Watch portions and avoid excessive salt or sugary dipping sauces.
Fruit-and-Yogurt Parfait
Plain Greek yogurt, berries, and a small amount of granola can satisfy a dessert craving while providing protein and fruit.
Even these better choices can become unhealthy in oversized portions. Choose one treat, eat slowly, and return to balanced meals afterward.