From the Dietitian’s Desk: Making healthier snack swaps without the guilt

Hey there, snackers! It’s that time of year when assignments and deadlines seem to have a magical way of multiplying overnight. And let’s be honest: when stress hits, what’s more comforting than the crunch of a bag of chips, a scoop of ice cream, or the warmth of a cookie? We’ve all been there. But if you’re looking to curb those cravings without derailing your body or your budget, making some swaps is a smart move—and yes, a few small changes can make a big difference. Let’s dive into the question of the hour.

Q: I often stress-eat chips like Lays or Doritos while doing assignments, but I’m trying to make healthier choices. I’ve started making homemade tortilla chips in the air fryer—does this count as a healthier option? Also, any tips for swapping out other cravings like ice cream or brownies?

A: First of all, kudos to you for thinking of making your own chips! Homemade versions are often a step up from store-bought snacks because you have total control over the ingredients, and (let’s be honest) you get some bragging rights. When you make tortilla chips in your air fryer, you can reduce the amount of oil (or skip it entirely), versus deep-frying them or using pre-packaged chips that are often loaded with saturated fats and preservatives. Plus, you can season the chips however you like—just go easy on the salt!

While homemade chips might still pack a decent number of calories, they’re much less processed than their bagged counterparts. The best part? You can pair them with fresh salsa, guacamole, or even a simple yogurt dip (see below), making your snack more satisfying and nutrient-packed.

Now, let’s talk about those other hard-to-resist treats, like ice cream or brownies. The key here is mindful substitution. You don’t have to give up everything you love; you just need to find healthier alternatives that still hit the spot.

• For ice cream: Swap for frozen yogurt or a homemade fruit sorbet. You can blend frozen berries with a bit of Greek yogurt to make a creamy, naturally sweet treat. Or, freeze a banana and blend it into soft-serve consistency for a no-added-sugar version that is versatile and tastes indulgent.
• For brownies: Try swapping in black beans (trust me on this one!) or sweet potatoes for a lower-sugar, higher-fiber brownie recipe. You’d be surprised how delicious they can be, and they pack in more nutrition than the traditional flour-and-sugar versions. Even using almond flour or oat flour can boost the protein and fiber content while keeping the rich texture.
• For chips and crunchy snacks: If you’re craving something crunchy but want to keep it light, air-popped popcorn is a great option—low in calories and super satisfying when seasoned with a pinch of sea salt or your favorite spice mix. Roasted chickpeas are another snack that checks the “crunchy” box while offering a dose of protein and fiber.

Yogurt Dip Recipe

Ingredients

• 1 cup plain Greek yogurt (or regular yogurt)
• 1 tablespoon olive oil
• 1 tablespoon lemon juice (freshly squeezed is best)
• 1-2 garlic cloves, minced (optional)
• 1-2 teaspoons dried herbs (e.g., dill, oregano, parsley, or ranch packet)
• Salt and pepper to taste

Instructions

1. In a bowl, combine the Greek yogurt, olive oil, and lemon juice.
2. Add the minced garlic (if using) and your choice of dried herbs.
3. Stir everything together until well combined.
4. Season with salt and pepper to taste.
5. Chill in the refrigerator for 15-20 minutes to let the flavors meld together (optional, but recommended – this step also improves its consistency).
6. Serve with fresh veggies, chips, pita, or crackers!

The goal isn’t to give up all the foods you love—it’s about finding balance and building habits that work for you, both mentally and physically. When you swap out processed snacks for homemade versions, you’re not only making a healthier choice for your body, but you’re also taking a little extra time for yourself, which we could all use more of.

Whether it’s air-fried tortilla chips, a homemade frozen treat, or some crunchy roasted chickpeas, small changes like these can still feel like indulgences, but without the guilt.

So go ahead, take a deep breath, and next time you reach for a snack, try one of these swaps and enjoy the process of making a choice that feels good—body, mind, and wallet included. Enjoy your snack attack, the healthy way!