The snacks you choose is a crucial part of staying healthy. Even if your meals are balanced and healthy, chowing down on sugary treats between meals can derail your efforts. While nuts are a healthy snack, they may not be appropriate for you due to an allergy, personal preference or low-fat eating plan.
Dairy Products
Snacking on low-fat or fat-free dairy products, like yogurt, cottage cheese, kefir and milk are a nut-free snack option that will give you ample amounts of dietary protein, vitamin D and calcium. Adult men and women require 1,000 mg of dietary calcium per day, and snacking on dairy can help you meet this requirement. Meeting your calcium requirements reduces the risk of developing osteoporosis, cardiovascular disease and hypertension.
Smoothies
Fruit smoothies are a healthy snack that's free of nuts, low in fat and rich in vitamins and minerals, like vitamin C and thiamine. When choosing fruit for your smoothie, opt for blueberries, as they are particularly rich in antioxidants. Antioxidants are important molecules that defend your body from the damage caused by oxidation. Oxidation contributes to plaque formation, a risk factor for cardiovascular disease.
Vegetables
Bite-sized vegetables, like raw cauliflower and broccoli, carrot sticks and grape tomatoes, are a healthy, nut-free source of dietary fiber, vitamins and minerals. Eating a diet rich in dietary fiber promotes intestinal health, reduces blood cholesterol and can help you lose weight. Ensure your vegetables are washed before snacking to get rid of pesticides and pathogens that may be present on the surface.
Whole Grains
Oatmeal isn't just for breakfast. Snacking on oatmeal and other whole grains significantly reduces the risk of Type 2 diabetes, reports research in the March 2003 issue of the "American Journal of Clinical Nutrition." Researchers concluded replacing refined grains, like white bread, with whole-grain varieties, like whole-wheat bread, keeps blood sugar stable and helps manage your weight -- two important factors in the development of Type 2 diabetes.
References
- University of Illinois; Smart Snacks; Mar. 26, 2008
- Office of Dietary Supplements: Calcium
- U.S. Highbush Blueberry Council: Nutrition
- MayoClinic.com; Dietary Fiber: Essential for a Healthy Diet; Nov. 19, 2009
- "American Journal of Clinical Nutrition"; Whole-grain Foods, Dietary Fiber, and Type 2 Diabetes: Searching for a Kernel of Truth; Simin Liu; March 2003
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