According to the Mayo Clinic, snacks can be a worthwhile contribution to a healthy diet but can also contribute to excess caloric intake if you are not cautious about what you consume. At best, snacks between meals reduce hunger and provide additional nutrients between meals. When reaching for a snack, make sure that you are not choosing empty calories that are high in sugar or saturated fat, such as potato chips or candy.
Significance
Healthy snacks are an important part of everyone's diet but are particularly significant if you are overweight or obese. According to the American Academy of Family Physicians, approximately 300,000 preventable deaths occur each year in the United States because of unhealthy diet and physical inactivity. A diet that is low in saturated fat and creates a deficit of 500 to 1,000 calories per day is advised if you are overweight or obese. Choosing healthy snacks is an important component of weight loss, as the Center for Science in the Public Interest estimates that the calories in snacks consumed by children have increased by 120 calories since 1980.
Fruits and Vegetables
Fruits and vegetables contain fiber, vitamins A and C and are naturally low calorie. Fruit can be consumed whole or cut and mixed with other fruit for an easy snack. Vegetables such as broccoli, carrots, celery and cucumber can be cut into snack-sized pieces and served plain or with hummus or low-fat yogurt. One cup of sliced bananas and raspberries contains approximately 100 calories, as does 2 cups of carrots.
Grain Products
Whole grains, such as whole wheat and oatmeal products, are high in fiber and low in saturated fat. The fiber content helps keep you full longer, reducing the temptation to resort to junk food before the next meal. In addition to oatmeal and whole-grain bread, many pretzels and crackers are now made with whole grain. For example, five rye crackers or 3-1/2 cups of air-popped popcorn contain approximately 100 calories.
Low-fat Dairy
While whole milk, ice cream and butter are high in saturated fat, low-fat dairy products contain protein and calcium without the fat. Low-fat yogurt, cheese and even pudding can make nutritious snacks. Make sure that the brand you are using is not high in added sugar. The Mayo Clinic says an ideal snack will minimize fat and calories while maximizing nutrient value. A small baked potato with 2 tbsp. of fat-free yogurt is a 200-calorie snack that combines foods from the vegetable and low-fat dairy food groups.
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