A nutritional diet with healthy snacks built in may help the dieter stay on target. The same basics of fresh produce, whole grains, lean meats and low-fat dairy items apply for any healthy diet. But by adding a good supply of healthy snacks as discretionary food choices, the dieter may avoid the temptation to cheat. Stock the pantry with healthy choices and clear it of processed foods and sugary snacks.
Carbs for Energy
Any healthy diet needs about half the daily calorie intake to consist of carbohydrates. Whole-grain breads and cereals can supply the fats and protein needed in a healthy diet along with fiber to aid digestion. Whole grains don't mill out the B complex vitamins, fiber and iron that processed, white breads and rice leave out. Good whole-grain snacks include popcorn and whole-wheat crackers.
Good Fat
A nutritional diet needs about 25 percent of the total daily calories in fats. Fats help process fat-soluble vitamins like A, E, K and D. They also store energy, according to KidsHealth. Too much stored fat will add unneeded pounds, but the right amount from low-fat dairy and lean meat sources is necessary for proper cell function and lasting energy. Use polyunsaturated vegetable oils for cooking instead of lard or butter. Avoid the processed, sugary snacks in the candy, chips and snacks aisle. Instead try low-fat or no-fat yogurt and cheese strips or curds for nutritional snacks.
Protein Plan
A nutritional diet only needs about 25 percent of the daily calorie intake in protein. Exercise is needed to turn that protein into strong muscles. MayoClinic.com recommends that for a 1,800-calorie diet, about 45 to 135 grams of protein should be eaten. Good sources of protein are fish, lean meat, nuts and legumes. Sunflower seeds, almonds and hazelnuts make healthy snacks and are also good sources of Vitamin E.
Vitamins and Minerals
Healthy diets need plenty of fresh produce in the form of fruits and veggies. MayoClinic.com states that by starting shopping in the fresh produce aisle, it is easier to make unprocessed fruits and veggies a priority for the vitamins and minerals you need. Choose a variety of colors to help make sure all types of vitamins and minerals are included. Healthy snacks like apples, plums and berries are naturals, but also try sugar snap peas for variety. Fruit juices should be 100 percent juice without processing or added sugars. Fruits and veggies provide much of the water-soluble vitamins like C and B complex needed for quick energy and cell function.
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