Although snacking may bring to mind unhealthy, empty-calorie foods such as chips, cookies and candy, snacking can actually be a healthy part of any meal plan. Shun the convenience foods and pre-made snack mixes. Having just a few specific ingredients on hand means a healthy snack is a snap to prepare.
Fruits
A whole piece of fruit is a natural, healthy snack. Sometimes plain fruit just will not satisfy your needs, however. Pair an apple with peanut butter, which provides heart-healthy fats and 7 g of protein per 2-tbsp. serving. Layer pear wedges with thin slices of Parmesan cheese for 5 g of fiber and 10 percent of the recommended dietary allowance for vitamin C, based on a 2,000-calorie diet. Dip whole, fresh strawberries in melted dark chocolate to reap health benefits. One cup of strawberries provides almost 150 percent of the RDA for vitamin C and, if you stick with dark -- rather than milk -- chocolate, you obtain essential antioxidants that help fight disease in the body.
Whole Grains
The combination of vitamins and fiber in whole grains make them essential to your digestive health. Eating whole grains regularly can also help reduce your risk of developing heart disease, and may protect you against some cancers and type 2 diabetes. Dip whole grain crackers, such as woven wheats, into hummus for a serving of vegetables -- one cup mashed chickpeas counts toward your daily vegetable servings, according to the USDA Food Pyramid. You can also top crackers with almond butter for protein and magnesium. Enjoy a bowl of high-fiber, low-sugar cereal and top with berries and skim milk. Mix cooked brown rice with chopped bell pepper, black beans, cilantro and lime juice for a protein- and fiber-rich salad snack.
Yogurt
An 8-oz. serving of yogurt serves as one of the 3 cups of dairy the USDA recommends adults consume daily. Instead of choosing fruit-flavored varieties that may contain as much as 7 tsp. of added sugar, use plain, non-fat yogurt as an ingredient in healthy snacks. Whip the yogurt in a blender with frozen blackberries, a tsp. of honey and orange juice for a quick smoothie. Top yogurt with fresh peaches to obtain 11 percent of the RDA for vitamin A and 10 percent for potassium. Mix non-fat yogurt with salsa and use as a dip for multigrain, baked tortilla chips.
Vegetables
Vegetables can be an interesting ingredient in healthy snacks when used creatively. Make a homemade avocado dip by mashing a ripe avocado with a dash of salt, fresh basil, lime juice and cilantro. Eat with wedges of jicama and red pepper strips. Melt part-skim mozzarella cheese over slices of tomato in the broiler for calcium and lycopene, a disease-fighting antioxidant. Chop fresh cucumbers and mix with rice wine vinegar, fresh dill and canned chickpeas for a savory, vegetarian salad that provides fiber, folate and vitamin B-6.
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