Snacks around lunchtime provide a great opportunity to receive a small energy boost and also to obtain some needed vitamins and minerals in the diet. While snacks may be high in saturated fat, sugar and salt if not selected carefully, these foods may also be healthy and make a beneficial contribution when chosen correctly.
Fruit
Fruit, in many forms, makes a healthful lunchtime snack, as it provides fiber to promote satiety and prevent overeating, as well as vitamins and minerals that play vital roles in all body systems. Include a fruit smoothie made with fat-free milk, a banana split made with frozen yogurt and chopped nuts, and apple slices topped with peanut butter.
Vegetables
Like fruit, vegetables provide a hefty dose of fiber to keep the digestive contents moving smoothly, as well as an array of micronutrients. Vegetables are generally lower in calories than fruit; they help you to keep your energy intake under control. Try a snack of baby carrots, sugar snap peas and cherry tomatoes topped with reduced-fat ranch dressing. Another option is a quick-to-fix salad with mixed greens, mandarin oranges, sliced almonds and reduced-fat dressing.
Whole Grains
The USDA's MyPyramid suggests that one-half of the grains you consume should be whole grains. To achieve that, the USDA provides several snacking options that include whole grains. One option is a whole-grain snack chip, such as a baked tortilla chip. You might also try popcorn; just be sure not to add much butter or salt. With fiber to help you stay satisfied, whole grains are a healthy part of a snack.
Low-Fat Dairy
Foods that include low-fat dairy are another option. Dairy products provide protein, which delays gastric emptying, and help you to stay satisfied between meals. They are also a good source of calcium. You might try low-fat dairy, such as hot chocolate made with low-fat or fat-free milk, or one 4-oz. fat-free vanilla pudding. Low-fat or fat-free yogurt is also a healthy option and can be used as a topping on other foods.
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