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Healthy Snacks for Women

Mar 28, 2011 | By Susan Ferrandino
Healthy Snacks for Women
Photo Credit fruits and vegetables image by Jorge Casais from Fotolia.com

Healthy snacks for women should not be high in calories, fat or sugar content. This can lead to weight gain. Instead, snacks should have essential vitamins and minerals, while satisfying the hunger cravings. Avoid emotional eating when snacking, as it often results in unhealthy eating, such as consuming salty and fatty foods.

Fruits and Vegetables

Snacking on fruits and vegetables may decrease your risk of heart disease. Heart disease is the No. 1 killer of women, so it makes sense to start healthy snacking early in life.The USDA recommends that adult women should eat 2 cups each of fruit and vegetables a day. You can eat fruits and vegetables as a snack or as part of a meal.

Nuts and Seeds for Fiber

Adult women need 25g of fiber each day. Fiber supports health and wellness in many ways. First is helps maintain normal bowel movements and overall digestive health. Fiber tends to make you feel fuller for longer, making you less likely to overeat. Good snack choices that contain fiber are nuts and seeds, such as walnuts and flaxseed. Combine them with a bowl of fruit or eat them on their own.

Magnesium-Rich Snacks

If you don't get enough magnesium, you may suffer from a variety of health problems. Snack foods such as brazil nuts, almonds, tofu and legumes are rich sources of magnesium. This mineral can help relieve symptoms of premenstrual syndrome such as weight gain, breast tenderness and bloating. Also, magnesium works with calcium and vitamin D to prevent osteoporosis. This is a condition resulting in weak bone density, leaving you vulnerable to fractures, particularly as you age. The recommended daily allowance of magnesium for adult women is 280 to 300mg.

Calcium-Rich Snacks

Calcium is essential for women's bone health and other health benefits. Without calcium, your body cannot maintain healthy bones and teeth. This results in bone loss and osteoporosis. Women can suffer hip and other bone fractures. Calcium-rich foods can prevent osteoporosis. In addition, calcium can support lower blood pressure, help maintain proper weight and slightly lower cholesterol. Snack foods rich in calcium include cheeses, milk, yogurt, tofu and fortified juices. Adult women need 1,000mg of calcium a day.

References

Article reviewed by Elizabeth Ahders Last updated on: Mar 28, 2011

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