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Crack(er)ing the Code – A Guide to Finding the Perfect Snack Cracker

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how to choose a healthy cracker

Everyone loves crackers! No matter how you eat them- dipped in a little hummus, spread with natural peanut or almond butter, or topped with cheese- they are always in the equation for YUMMY.

Keep these 3 tips in mind when picking out the perfect snack cracker.

1. Go for the WHOLE Grain

  • Make sure it says “whole” as the first ingredient. Look for whole wheat, whole grain flour, whole oats, even brown rice are best.  *Wheat flour or enriched flour does not mean whole grain. Have a whole grain adventure with Super Crew® kid Kira.
  • Don’t be fooled! There may be visible seeds in the cracker or even a packaging claim saying “made with whole grains” but this does not always mean whole grain. Double check the ingredient list. Learn how to read a label.
  • Fill up on fiber! Aim 2 grams of fiber or more per 1 oz serving is the goal. Find out your fiber needs. Adults need about 14 grams of fiber per 1000calories.

2. Avoid Sugar! There’s sugar in my cracker?

  • Keep an eye out for sugar, high fructose corn syrup and many other names that sugar masquerades as in your crackers. Remember, it’s a cracker not a cookie! Read more about too much sugar.

3. Be a Trans-fat Detective!

  • Watch out! The Nutrition Label may say no ”trans-fat,” but labeling laws say they can write “zero” if there is < 0.5 grams of trans-fat per serving. This can add up throughout the day!
  • Steer clear of crackers with partially hydrogenated oils in ingredient list. With overweight 5 to 10 years olds already possessing at least one major risk for heart disease, it’s an easy choice to stay away from hydrogenated fats.

Listed below are some great snack cracker options that fit the mold for a healthy cracker!

Whole Grain Options- Best Bets!

Ryvita ® Mini’s (all flavors)

Ryvita® Crispbread

Ryvita® Thins

Ryvita ® (Cracker Bread)

Triscuits ® (all flavors)

Triscuits ® Thin Crisps (all flavors)

Healthy Valley ® Oat Bran Graham Crackers

Healthy Valley® Amaranth Graham Crackers

Healthy Valley® Rice Bran Crackers

Health Valley® Whole Wheat Crackers

Trader Joes® Woven Wheats

Rye Krisps Seasoned Rye Crackers

Kavil ®5 Grain or Hearty Thick

Wasa® Fiber Rye, Hearty Rye, Multigrain

Back to nature®, Harvest Whole Wheats

 

Peanut-Free Options!

Peanut-Free Options: Best Bets

Ryvita ® Mini’s (all flavors)

Ryvita ® Crispbread

Ryvita ® Thins

Ryvita ® (Cracker Bread)

Triscuits ® (all flavors)

Triscuits ® Thin Crisps (all flavors)

Healthy Valley® Oat Bran Graham Crackers

Healthy Valley® Amaranth Graham Crackers

 

Peanut-Free: Okay Options

Trader Joes ® Multigrain Crackers

Kashi® TLC Crakcers (all flavors)

Trader Joes ® Rye Mini Toasts

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Comment on Crack(er)ing the Code – A Guide to Finding the Perfect Snack Cracker

3 Responses to “ Crack(er)ing the Code – A Guide to Finding the Perfect Snack Cracker ”

  1. Susan on February 2nd, 2011 6:24 am

    Thank you for the information. I almost never eat crackers because I feel like they are high in calories and offer very little. I like your list and I will be sure to print it out when I go to the market. Another good one is Shibolim Whole Wheat Crisp Snax – Sesame. They have 2g of fiber per 50 calories. Unfortunately they don’t go with everything because of the strong sesame flavor. I like your “rule of thumb” 2grams per oz. I’ve been going by 3g per 100 calories.

  2. Jana Hand, RD on February 2nd, 2011 10:45 pm

    Great article!

  3. Cindy Silver on February 8th, 2011 8:44 am

    Crunchy snacks are really loved by kids! Here’s my son’s new favorite whole grain cracker — homemade corn tortilla chips. Honestly, they are so-o-o easy to make, not salty, and the flavor is awesome compared to all bagged tortilla chips – even organic ones. Just buy plain corn tortillas, cut into quarters, lay on a dry baking sheet and bake at 400 degrees for 8-9 minutes, or until golden. Watch the oven because they will burn easily after 8-9 min. Enjoy!

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