Whether your goal is to lose weight or simply live a healthier lifestyle, snacking on healthy foods is essential to your overall health. Healthy snacks help ensure that your body receives the necessary nutrients and prevent you from binge eating between meals. If you are diabetic or are simply trying to eliminate sugar from your diet, there are a number of snacks that are both healthy and sugar free.
Apples Dipped in Natural Peanut Butter
A sliced apple dipped in natural peanut butter makes for a sweet snack without the need of added sugars. It is essential to select only peanut butter that is completely natural and unsweetened. A general rule for healthy peanut butter is to look for the brands that you have to stir. Natural peanut butter is made from whole peanuts and is high in protein, niacin and vitamin E. One tablespoon of natural peanut butter is less than 100 calories. Two tablespoons spread on a sliced apple should keep you satisfied through dinner.
Dried Apricots
Apricots are a naturally flavorful fruit and dried apricots are not different. A one-quarter cup serving is only 100 calories and provides a good source of fiber, potassium and vitamin A. When buying dried apricots, be sure to check the label and buy only the natural varieties with no additional sweeteners. You can eat dried apricots plain or you can use them to sweeten up some plain, unsweetened Greek yogurt.
Rainbow Fruit Salad
A rainbow fruit salad is sugar free, easy to prepare and makes several servings. Simply wash, peel, slice and mix your fruit together in a big bowl and enjoy. Some options for a fruit salad include mangoes, blueberries, kiwi, nectarines, grapes, bananas and strawberries. A 1-cup serving of fruit salad is approximately 150 calories, but can vary depending on the fruits you decide to use.
Dry Roasted Pumpkin Seeds
A one-quarter cup serving of whole dry-roasted pumpkin seeds in the shells contains about 70 calories. Pumpkin seeds provide a snack that is filling and packed with magnesium, iron and protein. Since pumpkin seeds must be taken out of the shell, they take longer to eat, which helps to prevent overeating. You can purchase pumpkin seeds at your local grocery store, but you have to check the labels to ensure that you are buying only the unsalted varieties. Salted pumpkin seeds can add up to 300 mg of sodium to your diet. Alternatively, you can take them out of a pumpkin, wash and dry the seeds and bake them in your oven for 5 to 10 minutes at 350 degrees.
References
- "Snack Attack: Over 150 Guilt-Free Treats for Health Munching"; Ruth Glick; 2006
- "The Diabetes Snack, Munch, Nibble, Nosh Book"; Ruth Glick; 2003
- "Healthy Snacks: Low Fat, Low Sugar, Low Sodium"; Susan Hodges; 1994
- "Super Snacks: Seasonal Sugarless Snacks"; Jean Warren; 1992
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