Snacking is essential in Malaysia, yet not all snacks are healthy. With the increasing demand for healthier choices, selecting quality snacks can be confusing due to misleading labels like “low-fat” and “natural.” This guide will help you decode labels, grasp ingredients, and avoid pitfalls for smarter snacking.
The NIP is your best friend when it comes to understanding a snack’s nutritional value. Pay close attention to calories, sugar, fat, and sodium. Aim for snacks low in saturated fats and sugars but rich in fibre and protein.
Ingredients are listed in descending order by weight. Opt for snacks with short lists featuring whole foods like oats, nuts, or dried fruits. Avoid products with a long list of unrecognisable ingredients, artificial sweeteners, and hydrogenated oils.
Don’t be tricked by deceptively small serving sizes. A single package might contain multiple servings, doubling or tripling the calorie count if consumed in one go.
Snacks made with whole foods—like roasted nuts, seeds, or whole grains—offer better nutritional value. Look for options without added sugars or preservatives.
Not all fats are bad. Healthy fats from nuts, seeds, or avocados support heart health and provide lasting energy. Avoid snacks with refined sugar, trans fats, or excessive saturated fats, which can harm your health.
Excessive sugar can hide under names like “corn syrup,” “maltose,” or “fructose.” Compare total sugar content on labels and prioritise snacks with naturally occurring sugars, such as those from fruits.
Words like “organic,” “natural,” or “gluten-free” don’t automatically mean a snack is healthy. For example, organic snacks can still have loads of sugar and fat. Always read the label to confirm.
Be cautious of snacks with artificial colours, flavours, or preservatives. These additives can have long-term health implications, especially when consumed regularly.
Salt enhances flavour but consuming too much can lead to health issues like high blood pressure. Look for low-sodium options or snacks naturally seasoned with herbs and spices.
Even healthy snacks can lead to weight gain if consumed in excess. Practising portion control is key to balanced and mindful snacking. It’s essential to manage your cravings effectively. If you’re in the mood for chocolate cookies, enjoy one along with a nutritious snack like carrot sticks and hummus. This way, you indulge your craving while still providing your body with healthy nutrients, preventing overindulgence.
Instead of high-sodium chips or deep-fried chips, consider switching to crunchy Tempeh chips that are baked. Yogurt cubes or frozen fruits make the perfect snack for hot days. fresh fruits or eat them as is for delicious snacks that are full of fibre and vitamins.
There’s nothing healthier than tasty snacks that have all-natural ingredients. Fresh fruit and vegetables are full of fibre and vitamins. Dip in some hummus for a tasty treat.
Different types of nuts offer a host of health benefits such as managing blood sugar levels. They help keep you feel fuller for longer, making them the ideal and easy grab-and-go snack for busy office hours.
Consider making your own low-calorie snacks, like roasted chickpeas, energy balls, or oven-baked sweet potato chips. Homemade options let you control ingredients and avoid unwanted additives.
Shop with a list to avoid impulse buys, don’t shop when hungry, and read labels carefully before placing items in your cart. These small steps make a big difference in choosing healthier options.
The Malaysian market offers a wide range of nutritious snacks if you know where to look. Choose healthy snack brands with simple, whole ingredients. Smart snacking is easy: understand labels, focus on wholesome ingredients, and watch out for misleading claims. Start small, and over time, these habits will become second nature. Snack smarter, live better, and enjoy the journey to a healthier you!
Tel: +603-5569 2318
Fax: +603-5569 2208
Email: hello@sanglafoods.com
Lot 4, Jalan Peguam U1/25A, Hicom Glenmarie Industrial Park,
40150 Shah Alam, Selangor, Malaysia
