Randy Chandler
Ham, cheese, and crackers can be a healthy snack, but it depends on the type of ham, cheese, and crackers you choose. Ham is a good source of protein. Cheese can help you get the recommended amounts of calcium and phosphorus in your diet, but it can be high in fat and sodium. Crackers can be a good source of fiber, but they can also be high in fat and sodium. To make this snack healthier, opt for whole-grain crackers, low-fat cheese, and lean ham.
| Characteristics | Values |
|---|---|
| Calories | A 10-slice ham, cheese, and crackers snack tray contains 40 calories. The calorie count can vary depending on the type of cheese and cracker. Whole wheat crackers have about 120 calories per six-piece serving, while an ounce of cheddar cheese has about 113 calories. |
| Macronutrients | The macronutrient breakdown of the aforementioned snack tray is 17% carbs, 39% fat, and 43% protein. Cheese and crackers can be a good source of protein, calcium, and phosphorus. |
| Fat Content | Cheese and crackers can be high in fat, especially saturated fat, which may increase the risk of high cholesterol and heart disease. The fat content of cheese spreads ranges from 3 to 9 grams of fat per ounce. |
| Sodium Content | Cheese and crackers can be high in sodium, which can increase the risk of high blood pressure and heart disease. Sodium content tends to be higher in low-fat cheese options. |
| Fiber Content | Crackers can be a good source of fiber, especially if they are made with whole grains, nuts, or seeds. Whole wheat crackers provide 2.9 grams of fiber per six crackers, while rye crackers provide 5.1 grams per three large crackers. |
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What You'll Learn
Ham, cheese, and crackers nutritional value
Ham, cheese, and crackers can be a nutritious and enjoyable snack, but it's important to consider the nutritional value and make informed choices. Here's a breakdown of the nutritional aspects of each component:
Ham: Ham is a good source of protein and contains essential amino acids. It is also rich in B vitamins, including thiamin, riboflavin, niacin, and vitamin B12, which contribute to energy metabolism and overall health. However, it's worth noting that ham can be high in sodium, so opting for low-sodium varieties or fresh, thinly sliced ham from a local deli counter can be a healthier choice.
Cheese: Cheese is a dairy product known for its creamy texture and versatile flavour profiles. It is an excellent source of protein and calcium, which promotes bone health. While cheese contains beneficial nutrients, it is also high in fat and calories. When choosing cheese for a snack, moderation is key. Opting for low-fat or reduced-fat cheese varieties can help manage fat and calorie intake. Additionally, selecting organic or locally sourced cheese can ensure better quality and potentially improve the nutritional profile.
Crackers: Crackers provide the carbohydrate component to this snack trio. They can vary significantly in terms of nutritional value. Some crackers are high in fat, especially those described as "rich," "buttery," or "flaky." To make a healthier choice, look for crackers with higher fibre content, such as those made with whole wheat or other nutrient-rich ingredients. Reduced-fat crackers are also available, containing at least 25% less fat than their original versions. When choosing crackers, it's important to read the nutrition labels and be mindful of the portion sizes to keep the snack balanced.
When combined, ham, cheese, and crackers offer a mix of protein, carbohydrates, and fats. A typical serving of 10 slices of ham, cheese, and crackers contains approximately 40 calories, with a macronutrient breakdown of 17% carbs, 39% fat, and 43% protein. However, it's important to remember that the nutritional values can vary depending on the specific types and amounts of ham, cheese, and crackers consumed.
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Healthy crackers
While cheese and crackers can be a healthy snack, it's important to practise moderation, as it's easy to overeat and take in more calories than intended. When selecting crackers, it's best to avoid those that are "rich," "buttery," and "flaky," as these tend to be high in calories and fat. Crackers flavoured with meat or cheese should also be avoided for the same reason.
To identify high-fat crackers, you can perform the "grease test." Simply handle the cracker and observe if your hands feel greasy afterward. Alternatively, place the cracker on a paper towel and check for grease stains. If the cracker leaves a grease stain, it is high in fat.
Instead, opt for crackers with at least three grams of fibre. Mary's Gone Crackers, for example, are bold in flavour and packed with healthy fats, protein, and fibre. Whole grain crackers, such as Wasa whole grain crackers, are another nutritious option. Triscuits, Christies Premium whole wheat crackers, and Ak-mak crackers are also recommended for their higher fibre content.
If you're looking for a gluten-free, cholesterol-free, and saturated fat-free option, consider fat-free crackers. These crackers are also sodium-free, wheat-free, and gluten-free, making them a nutritious choice. However, it's important to remember that as the fat content decreases, the sodium content in crackers tends to increase. Therefore, when choosing crackers with reduced fat, be mindful of their sodium levels.
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Healthy cheese
While cheese is a good source of protein, calcium, and other nutrients, it is often high in fat, sodium, and calories. As such, it is important to consume cheese in moderation. When paired with healthy foods, such as whole-grain crackers or salad, a daily serving of cheese can be part of a balanced diet.
Some varieties of cheese, such as mozzarella, blue cheese, and feta, offer additional health benefits. For example, mozzarella is lower in sodium and calories compared to other cheeses and contains probiotics that may improve gut health and boost immunity. Blue cheese is high in calcium, which is essential for bone health, while feta is typically lower in calories.
Other types of cheese, such as Parmesan, are also nutritious. Parmesan is rich in calcium and phosphorus, which are important for bone formation. Since it is aged for a long time, Parmesan is also low in lactose and suitable for individuals with lactose intolerance.
When selecting cheese, it is worth considering the type of milk used and the production process, as these factors influence the nutrient content and flavor. For instance, mozzarella made from Italian buffalo's milk will differ from those made with cow's milk.
Additionally, opting for organic or locally sourced cheese can ensure better quality. To make cheese and crackers a healthier snack, choose crackers with at least three grams of fiber and avoid those high in fat, often indicated by descriptions like "rich," "buttery," or "flaky."
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Healthy alternatives
Ham, cheese, and crackers can be a tasty snack, but it's important to be mindful of the fat, salt, and calorie content. Cheese, for example, is higher in fat than protein. Crackers that are rich, buttery, or flaky tend to be high in fat and calories. Cheese spreads can also be high in fat and sodium.
- Reduced-fat crackers: Choose crackers with at least 25% less fat, such as Keebler's reduced-fat "Town House" crackers.
- Whole wheat crackers: Opt for crackers made with organic whole wheat, which have higher fiber and nutrient content.
- Homemade crackers: Make your own crackers to control the ingredients and reduce waste.
- Toast: Use slices of toast as a base for cheese or dips.
- Vegetable sticks: Cut carrots, celery, zucchini, or cucumber into sticks or rounds and pair them with cheese or dips.
- Polenta chips: Try polenta chips as a crunchy alternative to crackers.
- Chicken: Use BBQ chicken with the skin removed, or grilled chicken as a pizza topping or sandwich filling.
- Fish: Canned tuna or salmon, boiled eggs, or smoked salmon are healthy protein options.
- Plant-based alternatives: Try falafel, hummus, curried eggs, or crispy roasted chickpeas.
- Natural meats: Opt for 'natural' ham or bacon without added preservatives or nitrites/nitrates, but consume these in moderation due to their high salt content.
Remember, moderation is key when it comes to snacks like ham, cheese, and crackers. Opting for healthier alternatives and being mindful of portion sizes can help make your snacking habits healthier.
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Portion sizes
For cheese, an ounce (about three to four dice-sized cubes) is a standard serving size. This amount already provides more than the recommended 100 calories for a snack. For example, an ounce of cheddar has about 113 calories, while Swiss cheese has 106. Choosing low-fat cheeses can help reduce the calorie count—part-skim mozzarella, for instance, has just 71 calories per ounce.
When it comes to crackers, a typical serving size is about six whole-wheat crackers, providing around 120 calories. You can also have 10 saltines or three large rye crispbread crackers for a similar calorie count. Whole-wheat crackers are recommended for their higher fiber content, which can help manage blood sugar levels and keep you feeling full for longer. However, crackers can be high in sodium, so it is best to opt for low-sodium options to support heart health.
As for ham, a typical serving size for deli meat is considered to be around 2 to 3 ounces, or about 3 to 4 thin slices. This would add protein to your snack while keeping the calorie count in check.
It is worth noting that the nutritional value of crackers can vary significantly depending on their ingredients. Some crackers may be high in fat, especially those described as "rich," "buttery," or "flaky." Similarly, cheese spreads tend to be higher in fat and sodium, so choosing low-fat and low-sodium options is essential for a healthier snack.
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Frequently asked questions
Ham, cheese, and crackers can be a healthy snack if consumed in moderation. Crackers can be a good source of fiber, especially whole-grain crackers, which also help manage blood sugar levels. Cheese is a good source of calcium and phosphorus, but it is also high in fat and sodium, so it should be consumed in moderation.
A healthy portion size for ham, cheese, and crackers would be about half a serving of crackers (around 6 crackers) and an ounce of cheese.
Whole-grain crackers are generally the healthiest option, as they are high in fiber and have a lower fat content. Crackers made from quinoa, brown rice, or whole wheat are good choices, and adding seeds like flax, chia, or sunflower seeds provides omega-3 fatty acids, protein, and essential minerals.
Lower-fat cheeses like Swiss or part-skim mozzarella are healthier options than cheddar or American cheese, which tend to be higher in fat and calories.
Yes, some healthy alternatives to ham, cheese, and crackers include whole-wheat crackers with hummus, cottage cheese, or nut butter. Other options include dipping crackers in guacamole or tzatziki sauce or using crackers as a breading for oven-baked chicken.
