How to Choose a Nutritious Bar at the Supermarket
The supermarket snack aisle can feel overwhelming at the best of times, with shelves lined with endless bars promising to be the healthiest choice. If you’ve ever stood in front of these aisles unsure of what to pick, you’re not alone! With the rise of "high protein," "low-carb," "sugar-free"' or "low-calorie" marketing, it’s easy to get confused.
But the great thing is that it doesn’t have to be! Here’s a guide to help you when trying to choose a nutritious muesli, nut, or protein bar that will leave you feeling satisfied and energised, without the overthinking and worry that you aren’t making the best choice.
1. Look for whole food ingredients
The first step in choosing a healthy bar is to focus on the ingredients list. The best bars are made from whole foods like nuts, seeds, oats, and dried fruits. When you read the label, you should be able to recognise most (if not all) of the ingredients. Look for bars that don’t have a long list of unpronounceable chemicals or artificial ingredients.
Tip: Bars with minimal processing are better for your body and more satisfying in the long run.
2. Prioritise protein, fibre, and healthy fats
For a snack that keeps you full and energised, aim for a bar with a good balance of protein, fiber, and healthy fats. These macronutrients work together to provide slow-burning energy and keep you fuller for longer.
Protein: Helps repair and maintain muscle and keeps you satisfied. Look for bars with at least 8–12g of protein, especially from whole food sources like nuts, seeds, or natural plant-based protein powders (e.g. pea or rice protein).
Fibre: Essential for gut health and helps slow down digestion, making you feel full longer. Aim for bars with ideally at least 3–5g of fibre (or at least more than 1.5g fibre per bar), from natural sources like oats, chia seeds, or flaxseeds.
Healthy Fats: Fats from nuts, seeds, or coconut provide lasting energy and help with satiety. Choose bars with unsaturated fats over those with processed or saturated fats.
3. Be mindful of added sugars
Many bars on the market are loaded with added sugars, which can lead to energy spikes and crashes. When checking the label, look for terms like syrups, glucose, cane sugar, and honey. While some natural sweeteners are okay in moderation, it's better to focus on bars with naturally occurring sugars from whole foods like dates or dried fruits.
A good rule of thumb: Choose bars with less than 8-10g of added sugar.
4. Avoid artificial sweeteners and additives
It might be tempting to choose bars marketed as "sugar-free," but these often contain artificial sweeteners like aspartame or sucralose, or sugar alcohols like sorbitol, which can cause bloating and digestive discomfort.
Instead, stick to bars that use natural sweeteners or have no added sweeteners at all.
5. Portion control matters
Bars that are too calorie-dense or too large can easily become a meal replacement rather than a snack. Ideally, you want a bar that provides around 150–250 calories. This should be enough to satisfy hunger between meals without turning into a meal replacement or overeating.
6. Consider allergies and preferences
If you have food allergies or sensitivities, make sure to choose bars that are clearly labeled as gluten-free, dairy-free, or nut-free depending on your needs. There are plenty of options available, so you don’t have to compromise on taste or nutrition.
Great nutritious bar options in New Zealand supermarkets
To make your supermarket shopping easier, here are some great bar options that meet these nutrition standards and are widely available in New Zealand supermarkets:
Ceres Organics Superfood Bars – Organic, whole food ingredients with a balance of protein, healthy fats, and fiber.
Tasti Smooshed Wholefood Balls – Simple, whole food ingredients with natural sweetness from dates.
Nice & Natural Protein Nut Bars – A solid option with good protein content and healthy fats from nuts.
Mother Earth Fruit & Nut Bars – Minimal added sugars with naturally sweetened dried fruit and a balance of fiber.
Tom & Luke Snackaballs – Whole food ingredients and naturally sweetened for a nutritious, satisfying snack.
Blue Dinosaur Paleo Bars – Clean ingredient bars made from dates, nuts, and coconut, with no artificial additives.
Choosing a bar doesn’t have to be complicated, and there is actually no right or wrong when it comes to your choices. By focusing on whole, nourishing ingredients, you’ll be fuelling your body in a way that feels good, both physically and mentally. Remember, snacks should be enjoyable and satisfying, not something to feel guilty about. Your body deserves to be nourished, and making these mindful choices is a step towards building a more positive, joyful relationship with food.
Next time you’re at the supermarket, give one of these bars a try – your body will thank you!
Have questions or comments on this content, be sure to reach out via email to harriet@harrietwell.com