Extruded snacks, such as puffed or baked items made from dough that is forced through a die and then cooked, are popular for their unique shapes and textures. These include products like cheese puffs, corn chips, and cereal snacks. While tasty and convenient, these snacks can vary widely in nutritional content, often being high in sodium and additives.
1. Ingredients: Choose snacks made primarily from whole grains like corn, rice, or wheat. Whole grains are richer in fiber and nutrients compared to their refined counterparts.
2. Sodium: Opt for snacks with less than 200 mg of sodium per serving.
3. Fat: Prefer snacks that are baked, not fried, and contain less than 10 grams of total fat per serving.
4. Additives: Choose snacks with no more than two additives, avoiding artificial flavors, colors, or preservatives like MSG or TBHQ.
5. Dietary Fiber: Aim for snacks that provide at least 2 grams of fiber per serving. Fiber aids in digestion and can help regulate blood sugar levels.
When choosing extruded snacks, select those made from whole grains and that are low in sodium and fat. Opt for products with minimal additives and a decent amount of fiber. Being mindful of portion sizes is crucial to enjoying these snacks as part of a balanced diet.