Non-Ultra-Processed Snacks

This hub is all about snacks that land in the NOVA 1–3 zone: minimally to moderately processed. Think simple ingredient lists—nuts and dried fruit trail mixes, pretzels, pea crisps, peanut butter–filled pretzel nuggets, and straightforward sandwich crackers—versus ultra-processed snacks with emulsifiers, artificial sweeteners, and colorants. They’re pantry-friendly, kid-packable, and realistic for the days when slicing cucumbers just isn’t happening. Nuance matters. A veggie straw isn’t a salad, and a pea crisp isn’t the same as a pot of cooked peas—but versions made from recognizable ingredients (flour, oil, salt; nuts, seeds, dried fruit) can fit nicely when you’re aiming to dial down ultra-processing without going full homesteader. Prices vary: store-brand pretzels or veggie straws often run $2–$4 a bag, pea crisps around $3–$5, trail mixes $6–$10 depending on the nuts, and peanut butter sandwich crackers $4–$6. Single-serve packs are pricier per ounce (often $1–$2 each) but handy for travel. Trade-offs to know: convenience usually means added oil and some sodium; “veggie” in the name doesn’t equal a serving of vegetables; and even clean-label crackers can be easy to over-snack. Your best bet is to keep the ingredient list short, watch for added sugars and flavor enhancers, and use these snacks to bridge meals—not replace them.

Key Benefits

• Shorter ingredient lists make label-reading easier and reduce unwanted additives.
• Shelf-stable snacks support busy schedules without leaning on ultra-processed options.
• Often better fiber or protein than conventional chips, keeping hunger steadier.
• Store brands offer decent quality at lower prices for everyday snacking.
• Kid-friendly formats pack well for school, travel, and desk-drawer emergencies.