Grrrrowwwl. What do you do when your stomach starts complaining midway through the afternoon or just before bed? Whether you are navigating your daily LIRR commute or looking for a quick energy boost between meetings in Commack, the snacks you choose impact your long-term spinal health and energy levels. Before you visit the vending machine or scour your fridge, you may want to scan this list. Avoiding these common pitfalls, often found in convenience hubs and gas stations across Nassau and Suffolk County, is the first step toward a cleaner diet. Most dietitian-avoided snacks are packed with hidden sugars that cause inflammation and back pain.
Instead of these processed options, grab fresh alternatives easily available at local Long Island farmers markets or farm stands along the North Fork. Keeping your body fueled with high-intent, healthy choices ensures your spine stays supported and your energy remains high for your busy Island lifestyle.
We asked our experts to name the seven worst snacks for tidying you over between meals. Here is how they voted:
1. Any baked chips
They are highly processed and often so low in fat that you can consume large quantities without ever feeling full! This can increase blood sugar and cause an insulin surge,” says Kylene Bogden, MS, RDN, CSSD, LD.
2. Rice cakes
“Rice cakes are often artificially flavored and are really just a carb with little to no nutrition. I recommend a small serving of brown rice instead. It is much more nutritious and has way less calories in the end,” says Laura Jeffers, MEd, RD, LD.
3. Pretzels
“They are a nutrient zero and do nothing but put your insulin and blood sugar on a roller coaster,” says Kristin Kirkpatrick, MS, RD, LD. “This makes you more hungry.”
4. Potato chips
“Potato chips lack any significant nutritional value and are empty calories. They are high in fat and low in fiber,” says Kate Patton, MEd, RD, CSSD, LD.
5. Veggie sticks or straws
“People think these heavily processed snacks are healthy, but they lack fiber and are practically devoid of nutrients. Why not just eat the real thing. Dip raw bell peppers or cucumbers from a local Riverhead farm stand in hummus instead,” says Anna Taylor, MS, RD, LD.
6. Store-bought smoothies
“Grab-and-go smoothies, even from your best local smoothie shop or grocery store in Garden City, are often jam-packed with added sugar. You can run up 700 calories with this quick snack,” says Jennifer Willoughby, RD, CSP, LD.
7. Granola/cereal bars
“These are often disguised as healthy candy bars and contain large amounts of sugar. Read the nutrient label carefully to avoid the processed options sold in every Long Island convenience store,” says Julia Zumpano, RD, LD.
Local Health Tip:
If your dietary choices are not helping your chronic back or neck pain, it might be time for a professional evaluation. Visit our specialists at LI Spine in Westbury or our other Long Island locations to get a personalized recovery plan.