Healthy snacks can give you sustained energy, a healthy weight and a satisfied feeling. Eating four or five small meals throughout the day can help you get the nutrition you need. Look for snacks that contain less than 35 percent of fat, less than 10 percent of saturated fat and less than 35 percent of sugar per every 100 calories of the food.
Whole Grains
Whole-grain snacks will not only increase your daily fiber intake but provide you with an assortment of vitamins and minerals. High-fiber foods made with whole grains can fill you up and keep you feeling full over a long period of time; fiber-rich foods are slowly digested. Try
fat-free popcorn, whole-grain bread with peanut butter, whole-grain crackers dipped in hummus or whole-grain cereal.
Proteins
Protein can be a satisfying snack option. According to Dr. Melina Jampolis a nutrition specialist cited by CNN, protein is a filling food, that similar to fiber, is slowly digested. Also, protein rich snacks keep your blood sugar levels stable and provide you with sustained energy that will keep you going until the next meal.
When choosing protein-rich snacks, focus on lean proteins that are lower in fat and cholesterol. Also, stick to proteins that contain high amounts of monounsaturated fats and lower amounts of saturated fat. Some healthy protein-rich snacks are fat-free cottage cheese, peanut butter spread onto fruit or crackers, bean burritos made with whole-grain tortillas, edamame, protein bars with at least 10 g of protein and 15 g of sugar, mixed nuts and seeds and Greek yogurt.
Fruit and Vegetable Options
Fruits and vegetables are low in calories and packed with vitamins, minerals and fiber, making them a healthy option for snacking. Fruit is a naturally sweet option that makes it a satisfying snack for kids. Eat fruits and vegetables as a snack on their own or dipped into low-calorie healthy spreads like hummus. Try sliced apples, bananas, kiwi, cherries, strawberries, raspberries, broccoli, slices of pepper and baby carrots.
Foods to Avoid
If you want healthy snack options, avoid refined grains such as white bread, white pasta and white flour, which low in nutrients and high in calories. They will leave you feeling unsatisfied because the rapid spikes and dips in blood sugar will cause you to feel hungry again shortly after you have finished eating. Also avoid foods rich in sugar, high in unhealthy saturated or trans fats and processed foods. These foods can add unnecessary calories, fat and sodium to your diet.
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