Many snack foods get their flavor from fats, salt, sugar and chocolate, but commercial snack makers have created healthier versions of traditional chips, cookies and other snack foods. You can combine foods such as nuts, fresh fruits and vegetables with healthy dips and spreads to create nutritious, sweet, crunchy and healthy snacks.
Combos
Combine healthy whole foods with cheeses, nut butters and other items to create tasty, nutritious snacks. Serve apple slices with low-fat cheese for a sweet and savory snack. Put protein-rich peanut butter on celery. Add granola or nuts to low-fat yogurt to add crunch to a creamy fruit-filled treat. Make your own trail mix with raisins, nuts and dried fruit. Add berries to low-fat cottage cheese for a protein-rich, vitamin-filled snack.
Chips and Crackers
Commercial chips and crackers get much of their flavor from deep-frying, added salt and fat. Look for healthy chips that are baked, not fried. Read nutrition labels to check sodium and fat levels. Avoid snacks made with saturated and trans fats. Choose chips and crackers made from whole grains, rather than refined wheat flour.
Lettuce Wraps
Cut the calories and refined carbohydrates by substituting lettuce leaves for bread, rolls or tortillas. Serve a tuna salad snack by using fat-free mayonnaise with this heart-healthy fish that's high in omega-3 fatty acids. Add grapes or raisins and slivered almonds to chicken breast meat and bind with a fat-free mayo for a wrap that's lower in saturated fat and cholesterol than a traditional chicken salad sandwich served on bread.
Sweet Nuts
Coat almonds or other nuts with an egg white wash, then sprinkle with a cinnamon-sugar mix and bake for a healthy snack. Nuts are an excellent source of protein and recommended by MayoClinic.com as a cholesterol-fighting food. Use just enough sugar to add some sweetness.
Oatmeal
If you're grazing, or spreading your meals among five to six meals and snacks each day, have a packet of instant oatmeal for your mid-morning or mid-afternoon snack. Oats are an excellent source of dietary fiber, making it a healthful, cholesterol-fighting food. Add a few raisins or grapes instead of sugar for sweetness.
Bean Dips
Hummus and black bean dips are protein-rich, healthy dips for your chips, crackers and veggies. Hummus is made from chickpeas, also known as garbanzo beans, and is low in cholesterol and high in iron. Read the nutrition labels on commercial hummus products to choose one low in fat. Black beans are also high in protein and one of the lowest legumes in carbohydrates. They are also rich in iron.
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