What you choose to snack on in between meals can have a significant effect on your overall health and body weight, MayoClinic.com reports. Many people associate the word "snack" with unhealthy choices like cookies, chips and candy. Fortunately, the next time you find your stomach grumbling in between meals, a number of healthy snacks are available for you to choose from that are friendly to both your heart and your wallet.
Peanuts
Raw nuts like walnuts and almonds are bursting with healthy nutrients like dietary fiber, good fats and vitamin E. Unfortunately, many nuts tend to be expensive. Peanuts are a cheaper alternative to other nuts and may have similar health benefits. Regularly eating 1 ounce of peanuts supports overall health and weight control, reports Jennette Higgs of the American Peanut Council states in a paper published in the October 2005 issue of "Nutrition & Food Science." Opt for peanuts that don't contain added salt or oil.
Fruits and Vegetables
On-the-go veggies and fruits like plums, apples and celery have a number of health benefits including reducing appetite, combating chronic disease and supporting a healthy body weight, Harvard School of Public Health reports. Also, fruits and vegetables are often less expensive than processed snacks like candy bars. Fruits and veggies are also rich sources of important nutrients like vitamin C, antioxidants and B-complex vitamins. Wash fresh produce like apples and celery sticks before eating them to wash away any pesticides.
Low-Fat Dairy
Low-fat dairy products like yogurt and skim milk are cheap sources of dietary protein, B vitamins and calcium. The National Dairy Council states that consuming dairy products regularly can reduce the risk of developing diabetes, obesity and osteoporosis. Snacking on dairy products and cutting calories can help you lose more weight than simply dieting, according to University of Tennessee's M.B. Zemel. In research found in the the February 2004 edition of "Obesity Research," Zemel and his colleagues discovered that eating dairy during a dieting regimen boosted fat burning by more than 50 percent.
Whole Grains
Whole grains are rich in health promoting nutrients like iron, dietary fiber and magnesium. Switching from refined grains like white rice to whole grains like brown rice can help you lose extra pounds, Harvard School of Public Health reports. However, prepackaged whole grain cereal can be pricey. Choosing less expensive whole grain snack choices like old fashioned oats and whole wheat bread.
References
- Harvard School of Public Health: Carbohyrates
- Harvard School of Public Health: Vegetables and Fruits
- "Obesity Research": Calcium and Dairy Acceleration of Weight and Fat Loss during Energy Restriction in Obese Adults
- MayoClinic.com: Snacks: How they fit into your weight-loss plan
- "Nutrition & Food Science": The potential role of peanuts in the prevention of obesity
- National Dairy Council: Health and Wellness
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