NOVA 1-2 Snacks (Minimally Processed)

NOVA 1–2 snacks are the low-drama, high-satisfaction end of the snack spectrum. Group 1 is unprocessed or minimally processed foods (think fruit, nuts, plain yogurt, popcorn kernels, hard‑boiled eggs), and Group 2 is processed culinary ingredients like salt and olive oil you might add. The idea: short ingredient lists, recognizable foods, and simple prep. In practice, that could be an apple with peanut butter, a handful of dry‑roasted almonds, or air‑popped popcorn with a pinch of salt. Real talk: the snack aisle blurs lines. Products marketed as veggie or protein snacks—pea crisps, veggie straws, candy‑adjacent “better‑for‑you” bites—often drift into NOVA 3–4 territory. Some examples here (pretzels, pea crisps, quinoa‑chocolate gems) are convenient and tasty, but not strictly NOVA 1–2. Use the NOVA framework as a compass, not a purity test. If a packaged option helps you bridge the gap from chips to chickpeas, that’s still a win for many people. Budget matters. Minimal snacks can be surprisingly cheap when you DIY: popcorn kernels are pennies per serving; bulk nuts and seasonal fruit beat single‑serve packs; plain yogurt plus your own toppings is usually under a buck. Convenience costs more, and the more engineered a snack is, the pricier it tends to be. Aim for simple, stashable basics and build flavor at home—spices, citrus, a drizzle of olive oil—so you get the convenience without the additive parade.

Key Benefits

• Simple ingredients make labels easy to understand and allergies easier to manage.
• Usually higher fiber and protein per bite than ultra-processed snack counterparts.
• Steadier energy without the sugar spikes from heavily sweetened packaged treats.
• Budget-friendly when you buy bulk nuts, popcorn kernels, or seasonal fruit.
• Flexible: mix-and-match nuts, fruit, and yogurt for countless snack combos.