Choosing nutritious snacks does not have to be a guessing game. Many healthful choices are available and convenient. Select snacks that contain 100 to 150 calories per serving. Snacks that contain more than 150 calories are more like a meal. The purpose of snacks is to provide fuel for the body before and/or after physical activity, balance blood sugar levels during the day, and minimize overeating at mealtimes.
Nuts
Healthful, unsaturated plant fats are a convenient snack choice. An ounce of almonds, which is about 28 nuts, is an excellent source of vitamin E and magnesium, with 160 calories, 3 g fiber and 6 g protein.
Walnuts are rich in omega-3 fats. Fourteen walnut halves contain 190 calories and 4 g protein and are a good source of magnesium, phosphorus and manganese.
Fruit
Fruit is nutrient-rich with vitamin C, vitamin A, potassium, fiber, antioxidants and many other nutrients. A 1/2-cup serving of most fresh fruit contains only 60 calories. Apples and berries are examples of nutritious choices.
Grains
Popcorn can be a healthful snack choice when it is not loaded with butter. Three cups of air-popped popcorn contain 93 calories and is a good source of fiber with 3.6 g. If air popping it is not appealing, spray the popcorn with nonstick cooking spray and sprinkle on a spicy pepper blend or other flavor of choice.
Some cereal bars have a healthful balance of nutrients. Aim for whole-grain bars with at least 3 g fiber per serving, no more than 5 g fat from unsaturated fats, and at least 6 g protein. Without this nutrition, the bar becomes dessert and therefore, less of a healthful food.
Yogurt
Yogurt is a good source of calcium, protein, and, often, probiotics. Low-fat and fat-free yogurts are quick and tasty snacks. Make sure that the first five ingredients are not added sugar, fructose, high-fructose corn syrup or other types of sweetener.
Greek yogurt has a creamy texture with more protein than regular yogurt. Instead of buying yogurt with a layer of fruit on the bottom, add your own fresh fruit to plain yogurt.
Vegetables
Vegetables like carrots, celery, bell peppers, and cucumbers are also nutrient-rich. Vegetables contain fiber and are generally low in calories, which makes them fit into any healthy diet. For extra protein, combine these foods with hummus, natural nut butters, and soy-based or low-fat cheese.
Member Comments