The word snack elicits visions of salty or sugar-filled treats in most people, but a snack can be a nutritious addition to your daily diet. In fact, snacks are great for giving you energy between meals so you can stay active, mentally alert and energized. If you are prone to eat potato chips, candies or cakes as snack foods, you are not choosing a healthy dietary addition. Instead of consuming empty calories from junk snacks, make snacks count as a nutritious source of healthy fuel for your body.
Nutrition in a Healthy Snack
A healthy snack satisfies your hunger while also providing important nutrients for energy. Nutrients like complex carbohydrates give your body sustainable energy instead of a quick sugar rush followed by a crash. Healthy snacks are low in calories and fat but also do not make up for the lack of flavor from low fat through added sugars or sodium. The healthiest snacks are ones you prepare ahead of time using fresh fruits, vegetables or nuts and grains. Although packaged foods provide convenience and some even have low calories, these foods generally have more additives that essentially take away from the nutritive value of the food. When you prepare your snacks, attempt to limit the calories to 100 or less and remember to keep your portion sizes small. Read nutrition labels for nutrition information or use the USDA nutrient database to look up nutritive information on snack foods you enjoy.
Fruit Snack Ideas
Fresh fruit is low-calorie, contains natural, not added sugars and is easy to prepare and eat on the go. A quick morning snack might include a banana and fresh strawberries. One medium-sized banana has 105 calories, and 1 cup of fresh strawberries has 60 to 100 calories depending on the size of the fruit. Both fruits are fat-free and vitamin-rich. A healthy afternoon snack of apple slices with low-fat peanut butter has 100 to 250 calories, which varies on the brand of peanut butter you choose. Slice several types of fruit like blueberries, pineapples and oranges to make a low-calorie fruit cup or add whole fruit juice to your snack meals. You can create a range of snacks from fresh fruit that help you stay healthy and energized.
Vegetable Snack Ideas
Crunchy foods are enjoyable snacks, which is what makes potato chips or crackers a standard munch food. You can still get the crunch factor from fresh vegetables like carrots, celery, cucumbers and pickles. A cup of baby raw carrots has 4 calories and raw celery sticks 6 calories. Both vegetables are fat-free and have fiber, which is important for digestion. A low-sodium dill pickle has 12 calories and .8 g of fiber, and a medium peeled raw cucumber has 24 calories. For added protein, dip your celery in low-fat peanut butter or add low-fat cheese chunks with your carrots. Vegetables pair well with a hummus dip, which has 25 calories per tbsp.
Nuts, Oats and Yogurt
Almonds, walnuts and pistachios are heart-healthy snack foods you can eat in small portions once a day. A handful, or approximately 10 to 14 nuts, has 100 calories and 4 to 14 g of protein, depending on the nut variety. Nuts are low in saturated fat, but they are high-calorie, so limit your daily consumption if you are trying to lose weight. Oatmeal, whole-grain pretzels or a half-sandwich with tuna on whole-wheat bread are healthy low-calorie snack options. Low-fat yogurt is also tasty, but choose the low-calorie or light versions to avoid added sugars.
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