Many turn to calorie and fat rich foods like chips, cookies and crackers when the munchies hit. However, indulging in these treats between meals can contribute to weight gain, MayoClinic.com reports. Fortunately, there's no shortage of healthy snacks that can satisfy your munchies and promote a healthy body at the same time.
Low-Fat Milk Products
Milk products like yogurt, fat-free milk and fat-free cheese sticks are convenient sources of important nutrients like calcium, vitamin D and riboflavin. Snacking on low-fat dairy products can significantly reduce your risk of developing common chronic diseases like colon cancer and hypertension, the National Dairy Council reports. Snacking on dairy products can also help you build strong bones and prevent osteoporosis, reports Robert P. Heaney of Creighton University. In a review found in the May 2000 issue of the "Journal of the American College of Nutrition," Heaney concluded that there's substantial scientific evidence supporting dairy intake for bone health.
Whole Grains
Snack-friendly whole grains like bran flakes and instant oatmeal are satisfying snack choices that can also reduce type 2 diabetes risk, reports Maureen A. Murtaugh of the University of Minnesota. In research published in the February 2003 issue of the "Proceedings of the Nutrition Society," Murtaugh reports that individuals who regularly consume whole grains have lower rates of type 2 diabetes.
Fresh Produce
Fresh fruits and vegetables are an important source of essential vitamins and minerals, dietary fiber and antioxidants. Snacking on healthy fruits and vegetables next time the munchies hit will help reduce the risk of digestive issues, vision loss and cardiovascular disease, the Harvard School of Public Health reports. Eating just two servings of fruits and veggies between meals will help you achieve the recommended nine daily servings for optimal health.
Nuts
Nuts are a convenient way to curb the munchies and get ample amounts of nutrients like fiber, manganese and unsaturated healthy fats. Regularly eating nuts reduce "bad" LDL cholesterol and lowers the risk of cardiovascular disease, MayoClinic.com reports. A single handful of nuts, like pecans and pine nuts, is enough to combat heart disease.
References
- National Dairy Council: Health & Wellness
- MayoClinic.com: Snacks: How They Fit Into Your Weight-Loss Plan
- "Journal of the American College of Nutrition"; Calcium, Dairy Products and Osteoporosis; Robert P. Heaney, M.D.; May 2000
- "Proceedings of the Nutrition Society"; Session: Health Effects of Whole Grains; Maureen A. Murtaugh, et al.; February 2007
- Harvard School of Public Health: Vegetables and Fruits
- MayoClinic.com: Nuts and Your Heart: Eating Nuts for Heart Health
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