Healthy Snacks With Nutritional Facts

People often believe that snacking is a taboo subject. However, snacks are an important part of a healthy diet. According to MayoClinic.com, healthy snacks provide energy and nutrients and help curb your diet when cravings appear. The components of building a healthy snack include fiber, protein, complex carbohydrates and the proper amount of fat; all helping provide a feeling of fullness.

Protein

According to MedlinePlus, proteins are important to the human diet for growth and development. For most adults, two to three servings of protein meets the daily recommended guidelines. Because proteins consist of an intricate chain of amino acids, they take longer to break down for digestion. Therefore, proteins give the sensation of fullness for longer periods of time. Snacks ideas that contain protein include peanut butter, low-fat yogurt, low-fat cheese, low-fat cottage cheese, water-packed light tuna, lean luncheon meat, nuts and seeds.

Simple Vs. Complex Carbohydrates

Carbohydrates are the main fuel source for the body, and, divided throughout the day, provide a consistent source of energy. The key is to choose complex over simple. Simple carbohydrates, such as candy or white bread, are processed, nutrient-poor, food items consisting of simple chains of molecules that quickly convert to sugar for energy. Simple carbohydrates offering vitamins and nutrients are fruits. MyPyramid.gov recommends 1 to 2 cups of fruit a day depending on age and gender. Complex carbohydrates are made up of complex chains of molecules that provide fiber, vitamins and minerals and give a feeling of fullness. According to MedlinePlus, the recommended intake of carbs for most people is between 40 and 60 percent of total calories. Snack ideas include vegetables such as sugar snap peas, celery, carrots and whole-grain crackers or granola bars.

Fat

A healthy diet must include fat; the key is the type and amount. Some vitamins, such as A, D, E and K, require fat to be dissolved and absorbed by the body. Be conservative though, as a fat gram is more than twice the calories each of carbohydrates and protein. MayoClinic.com recommends 20 to 30 percent of your daily calories from fat. Check labels and limit saturated and trans fats. Snack foods containing healthy fats include seeds, nuts, olives, canned tuna and peanut butter.

Fiber

Healthy levels of fiber intake can help prevent heart disease, diabetes, high cholesterol and colon cancer. The two types of fiber are insoluble and soluble. Insoluble fiber comes from plant sources and does not dissolve in the body. This type of fiber adds bulk to stools and helps maintain a healthy colon. Examples are whole grains, seeds, vegetables and brown rice. Soluble fiber comes from plant materials that do dissolve in water. They include oats, apples, berries, beans, nuts and seeds. Soluble fiber helps maintain healthy blood sugar and cholesterol levels. Both types are recommended at a minimum of 20 g per day, according to the Harvard School of Public Health. Healthy snacks include apples with whole grain crackers, oatmeal with strawberries, carrots with hummus or almond butter with celery sticks.

Tips

Two to three snacks a day will keep your metabolism going and your meals smaller, resulting in less overall caloric intake. Keep it interesting by trying new foods and becoming familiar with nutrition labels. Combine several, if not all, of the components in one snack, such as whole grain cereal with low-fat yogurt and blueberries, or roasted pumpkin seeds with carrot sticks and low-fat salad dressing. Keep tempting food items out of the house. Healthy snacks should be easy and readily available to keep you on the path of wellness.