The Health Benefits Of Snack Food

Snacks don't have to be junk food. With the right choices, you can make snacking a healthy part of any diet. Snacking may also help control the symptoms of certain health conditions and can even help you lose weight. Snacking on fresh fruits or vegetables is always a wise choice.

Nutrition

If you choose the right snack foods, you are giving your body more of the nutrients it needs. Stay away from "empty calorie" foods that offer little to no nutritional value, such as candy or greasy chips. Instead, choose yogurt, sliced vegetables or a piece of fruit. A study published in the Health Education Journal in 2005 found that teens who snacked, particularly teen boys, boosted their intake of valuable nutrients such as zinc, iron and calcium.

Increased Caloric Intake

Some people, particularly elderly people, suffer from a condition known as early satiety. They feel full well before they've eaten enough food to meet their caloric or nutritional needs. According to MedlinePlus, one way to boost food intake is to eat many small meals or snacks throughout the day, rather than relying on the standard breakfast, lunch and dinner for all your dietary needs.

Decreased Heartburn

Many people suffer from heartburn after eating large meals, particularly if they have a condition known as gastroesophageal reflux, or GERD, according to the National Institute of Diabetes and Digestive and Kidney Diseases. Eating smaller meals and snacking on healthy foods can help prevent GERD flare-ups while ensuring you receive the proper amount of calories and nutrients.

Increased Fiber Intake

The U.S. Department of Agriculture suggest snacking on high fiber foods to help boost your fiber intake each day. Some good snack choices with fiber include air-popped popcorn, whole grain chips and baked goods made with whole grain flours. A bowl of high fiber cereal is also a healthy snack choice.

Weight Control

Eating healthy, filling snacks can help you maintain a healthy weight or help you lose weight if you are dieting. Nuts, in particular, are filling and nutritious when eaten in moderation, according to the University of Nebraska Cooperative Extension. A handful of walnuts is a good source of omega-3 fatty acids, and almonds are an excellent source of vitamin E.