If you find yourself hungry during the day, and yearning for snacks you know you shouldn't have, then it's time to pay attention to making healthy snacks that will take that hunger away. There are many snacks that are low in fat and loaded with nutrients that will provide you with the energy you need to make it through to dinner.
Yogurt and Fresh Fruit
Combining the sweetness of fresh fruit and the tartness of low-fat, plain yogurt makes for a snack that is healthy, refreshing and simple to prepare. Prepare a parfait by alternating layers of your favorite fresh fruit, yogurt and granola, and top it off with a drizzle of honey. Use bananas, pineapple, blueberries or apples -- any fresh fruit you like. This snack is high in protein and calcium, and less than 250 calories.
Nuts and Seeds
Nuts and seeds require almost no preparation and are a good source of fiber, protein and monounsaturated fats. One serving, or 1 oz., of nuts is only about a small handful, but is typically enough to keep you satisfied between meals. To keep sodium intake down, enjoy unsalted almonds, sunflower seeds, cashews, pumpkin seeds, hazelnuts, walnuts, pistachios and others. Depending on the type of nuts or seeds you choose, a handful will vary between 140 and 210 calories.
Whole-Grain Cereals
Whole-grain cereal can be enjoyed any time of day, not just for breakfast. A bowl of whole-grain cereal topped with skim milk is rich in fiber, calcium, antioxidants and vitamins. Adding sliced bananas, strawberries or blueberries sweetens the cereal, so you won't need to add table sugar. One cup of cereal is approximately 120 calories.
Hummus
Hummus is a dip made from ground chickpeas, also called garbanzo beans. It is often served with fresh, sliced vegetables such as carrot sticks, broccoli florets and red peppers, or is spread on whole-grain pita bread. A 1/4-cup serving of hummus is quite filling -- it contains approximately 100 calories, plus iron, folate and vitamin B6. It is available in a variety of flavors, so you are sure to find one that suits your taste.
References
- Fitness: 10 Surprising Health Benefits of Yogurt
- "The World's Healthiest Foods: The Essential Guide for the Healthiest Way of Eating"; George Mateljan; 2007
- MayoClinic.com: Whole Grains: Hearty Options for a Healthy Diet
- Fitness: 11 Energy-Boosting Snacks
- "Healthy Foods: An Irreverent Guide to Understanding Nutrition and Feeding Your Family Well"; Leanne Ely; 2001
- "Snack Attack: Over 150 Guilt-Free Treats for Healthy Munching"; Ruth Glick; 2006
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