Snacks That Are Healthy

While mom may have told you that snacking between meals would ruin dinner, many consider a quick nosh the key to easing hunger pangs and helping to avoid gorging at your next lunch or dinner. Forget about eating unhealthy snacks such as candy or chocolate, though. You can opt for a low-calorie, low-fat snack that won't disappoint your mother.

String Cheese

String cheese, most often mozzarella cheese, is a good option for introducing more calcium into your diet, and this snack is portable due to it being prepackaged. With 80 calories per 1 oz. serving, it barely puts a dent in a typical 2,000-calorie diet. This cheese does contain 5 g of fat per serving, and 3 g of it comes from saturated fat. There are low-fat and no-fat versions available, however, so you have a range of fat content options. String cheese contains no carbohydrates and 7 g of protein per serving, and you also get a small boost of vitamin A. Eating string cheese provides benefits to your teeth, preventing cavities and strengthening your teeth, thanks to its lactose and calcium content.

Blueberries

Eating fresh blueberries can satisfy your sweet tooth, and this purple-blue berry variety also helps you get the vitamin C you need -- each 1-cup serving contains 26 percent of the daily recommended intake of this vitamin. Vitamin C helps promote good immunity and speedy healing of injuries. Each serving of blueberries provides small amounts of many B vitamins, as well as iron and copper, and you'll take in few calories and fat grams; a cup of this fruit contains 82 calories and 0.4 g of fat. You'll get 21.1 g of carbs and 1 g of protein as well. This fruit might also be good for helping to lower high blood pressure. A study published in the January 2011 issue of the "Canadian Journal of Physiology and Pharmacology" correlates the consumption of blueberries with managing high blood pressure due to their high flavonoid content, although this study used rats as subjects. Human studies are needed to confirm blueberries' effectiveness in this capacity.

Fresh Carrots

Package up a bag of raw carrots for a quick snack with a satisfying crunch. A 1-cup serving of raw carrots adds just 52 calories and 0.3 g of fat to your meal plan. Carrots shine as a source of vitamin A, a vitamin critical for good health, particularly as a preventive agent for dry eyes and dimming night vision. Each serving contains 430 percent of the vitamin A you need each day. In addition, you consume decent amounts of vitamin C, vitamin B-6, niacin and thiamine. Each serving provides 1.2 g of protein and 12.3 g of carbohydrates as well. Evidence in the December 2010 issue of the "American Journal of Epidemiology" suggests that carrot consumption might reduce your risk of breast cancer; African-American women studied showed less incidence of breast cancer if they ate carrots. More studies are necessary to determine if these findings correlate to all racial groups.

Edamame

Choose fresh soybeans, also known as edamame, as a healthy snack; this legume has a fresh taste and meaty flesh, and it also offers up excellent nutritional value in a low-calorie snack. Each 3.5-oz. serving of edamame contains 147 calories and more than 20 percent of the daily recommended value of calcium, thiamine, vitamin C and iron. Edamame also serves as a good source of magnesium, riboflavin and phosphorus. Soybeans contain 6.8 g of fat per serving, which might seem like quite a bit, but very little of this fat comes from saturated fat. Inconclusive evidence regarding soy's role in cancer makes this legume a bit of a wild card. You might consider avoiding edamame if you have breast cancer or a risk of breast cancer. Despite the confusion, edamame does offer protections against other types of cancer, including prostate and colon cancers.

Tuna Fish

For a heartier snack -- perhaps while you're traveling or during a busy period when you don't have time to stop for lunch -- consider tuna fish. Tuna packed in water straight out of the can provides you with high-quality protein that can sustain your energy level. Each 100 g serving -- an amount equal to approximately 3.5 oz. -- contains 116 calories, less than 1 g of fat and no carbohydrates. You consume 25.5 g of protein, or 45.5 to 55.4 percent of the amount you should eat every day. Tuna serves as an excellent source of niacin and vitamin B-12, with 50 percent or more of the daily recommended intake of these vitamins in each serving, and you'll take in omega-3 fatty acids as well. The omega-3 fatty acids in tuna benefit your heart and brain. Avoid eating too much tuna if you are pregnant, however, as it can contain contaminants that can damage your fetus. The American Pregnancy Association recommends no more than 3 6 oz. per month for expectant mothers.