When hunger hits you at the beach or in the park, a snack bar may be your only option. Unfortunately, snack bars tend to be packed with highly processed, unhealthy foods like hot dogs and French fries. But if you actively seek out healthy options, you can find a few nutritious gems among the typical junk food fare.
Fruit
Some snack bars stock fresh fruits like bananas and apples. Fruit is much lower in calories than candy or ice cream. A diet that includes fresh fruit may reduce the risk of developing type 2 diabetes, reports Earl S. Ford of the Centers for Disease Control and Prevention. In a study published in the January 2001 issue of "Preventive Medicine," Ford found that adults who ate five or more servings of fresh fruits and vegetables were less likely to become diabetic than those who ate fewer than five servings per day.
Popcorn
If you're looking to cut calories, then popcorn is the perfect snack bar option for you. When air-popped without added oil or sugar, popcorn is naturally low in calories. A single 40-g serving of popcorn contains 120 calories. Also, popcorn is a whole grain. Consuming whole grains like popcorn is associated with lower rates of heart disease, MayoClinic.com reports. Avoid adding salt or butter to popcorn to keep it a heart-healthy snack choice.
Salad
Many snack bars offer fresh salads for health-conscious customers. Eating vegetables as part of a healthy diet can help you manage your weight. A paper published in the October 2004 edition of the "International Journal of Obesity" investigated the effect of fruit and vegetable intake on obesity rates over a 12-year period in a group of 75,000 women. The researchers found that women who increased their fruit and vegetable intake had a 24 percent lower likelihood of becoming obese over the 12 years when compared to those who didn't increase fruit and veggie intake as they aged. Avoid or limit the amount of dressing and toppings like bacon bits that you add to your salad. Additionally, consider adding healthy protein like grilled chicken to the salad to help curb appetite.
Frozen Yogurt
Low-fat frozen yogurt is lower in calories and fat than ice cream. A single cup serving of nonfat frozen yogurt contains 2 g of fat, 200 calories and nearly 300 mg of calcium, the USDA reports. Eating calcium-rich foods like frozen yogurt helps you build strong bones, reducing the risk of osteoporosis. Adult men and women should aim for 1,000 mg of calcium per day, the Office of Dietary Supplements states. Healthy toppings for frozen yogurt include berries and calorie-free sweetener like Splenda. Limit or avoid calorie-rich toppings like chocolate sauce and sprinkles.
References
- "Preventive Medicine"; Fruit and Vegetable Consumption and Diabetes Mellitus Incidence among U.S. Adults; Earl S. Ford et al; January 2001
- Peer Trainer: Kernel Popcorn Original
- MayoClinic.com: Dietary fiber: Essential for a healthy diet
- "International Journal of Obesity": Changes in intake of fruits and vegetables in relation to risk of obesity and weight gain among middle-aged women; K He et al; October 2004
- USDA Nutrient Database: Nutrient Data Laboratory
- Office of Dietary Supplements: Dietary Supplement Fact Sheet: Calcium
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