Unhealthy snacks -- and easy access to them -- are among the key contributors to the obesity epidemic. In a 2007-08 study conducted by Tulane University's Prevention Research Center, researchers found high-calorie snacks were available in 41 percent of retail stores, 96 percent of pharmacies and 94 percent of gasoline stations. Adding healthy snacks to your grocery list and keeping them handy at work can help you to avoid temptation -- and weight gain.
Fruits
The nutritional value of fruits is well-known. These tasty, low-calorie foods are rich in vitamins, minerals and other nutrients, such as fiber. Dietary fiber provides several benefits, such as helping you feel full for longer and increasing bowel movements. Fruits also provide rich sources of antioxidants, which help fight free radicals and protect you against illness and disease. Enjoy fruit raw, canned or dried. When buying canned fruits, choose brands that contain natural juices without added sugar. Don't overindulge in dried fruits, which have a higher sugar content.
Nuts and Seeds
These snacks make smart choices even if you're on a low-fat diet. While nuts and seeds have a high fat content, they contain such healthy oils as omega-3 essential fatty acids. These low-carb, cholesterol-free foods also provide good sources of protein and minerals, such as phosphorus and magnesium. Nuts and seeds also contain fiber -- so, although they're small, they're also filling. Keep your portions small; eat about a handful daily.
Whole Grains
Avoid indulging in snacks made from such refined carbohydrates as white flour and sugar. Stick with filling whole-grain varieties. Whole grains are among the best sources of dietary fiber. They help keep your blood glucose and insulin levels stable, which is essential if you're trying to maintain your weight or control diabetes. High levels of insulin prompt you to crave unhealthy foods and also increase your body's fat storage. Whole-grain snacks you can easily take to work include individual servings of whole-grain cereal, whole-grain crackers and whole-grain muffins.
Chocolate
If you're a chocoholic, you'll be glad to know that it's OK to keep a stash of chocolate in your desk drawer at work. Chocolate contains flavonols, which are plant compounds that have antioxidant properties and help protect your cells from damage. Chocolate is especially rich in proanthocyanidins, which are compounds made up of two or more flavonols, so they have even more potent antioxidant abilities. However, eat chocolate in small quantities. Choose darker chocolate, which retains higher levels of flavonols when compared with milk chocolate.
References
- Tulane University: National Multi-City Study Finds Energy Dense Snack Foods are Everywhere
- "Ultimate Foods for Ultimate Health"; Liz Pearson, R.D., and Mairlyn Smith, H.Ec.; 2007
- "American Dietetic Association Complete Food and Nutrition Guide"; Roberta Larson Duyff, M.S., R.D.; 2006
- Linus Pauling Institute: Glycemic Index and Glycemic Load
- "Women's Health Perfect Body Diet"; Cassandra Forsythe, M.S.; 2008
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