Many adults, teens and children get hungry between meals, but instead of just grabbing a quick and possibly unhealthy snack, some people stop to think about what they are about to eat. Doctors, dietitians and educators encourage and challenge parents, kids and people in the workplace to try snacks with less fat, less salt, fewer artificial ingredients, fewer calories and smaller portions. Whether at home, school, work or on the road, it is always possible to choose healthy snacks.
Grains
Whole grain snacks are rich in fiber and complex carbohydrates. Carbohydrates provide people with energy, and fiber-filled snacks, while low in calories, can leave you feeling satisfied. Healthy snacks can keep you alert and help maintain your blood sugar levels.
Some parents keep a supply of grain-based snacks where their teens and kids can serve themselves or where adults can grab a snack to take to work. These quick and healthy snacks include whole grain pretzels, crackers and cereal; naturally sweetened granola or breakfast bars; and homemade trail mix made with organic granola, dried fruit and nuts. Snacks that require preparation are whole grain waffle sandwiches with fruit spread and unsweetened peanut butter or pancakes rolled up with low-fat cream cheese and thinly sliced fruit.
Fruits
Fresh fruit is a great snack and healthier than fruit juices, which contain less fiber. You can cut a cantaloupe in half, spoon out the seeds and fill it with non-fat cottage cheese, a sprinkle of cinnamon and a handful of fresh berries. Both cantaloupe and berries are high in antioxidants, and the cottage cheese adds calcium to this healthy snack. Buy or make naturally sweetened popsicles that contain fruit juice and small pieces of fruit. Slice a tart apple to dip in peanut butter for an easy, healthy snack. For an after-dinner snack, skewer a variety of fruits, such as strawberries, banana slices and melon balls, and serve the fruit-ka-bobs with a small amount of melted dark chocolate in individual bowls. Fruit is rich with antioxidants that help fight heart disease and cancer, and dark chocolate has flavanols, another type of antioxidant.
Vegetables
Children and teens are growing rapidly and expending a lot of energy, so they may need frequent snacks. Fresh vegetables are high in fiber, low in calories, fat-free and filling. aRefrigerate variety of sliced or whole vegetables, such as baby carrots, cucumbers, red, yellow and green bell peppers, sugar snap peas, celery, cherry tomatoes, broccoli and cauliflower. These can be eaten with hummus dip or low-fat ranch dressing. Celery and peanut butter is a healthy snack, an old-standby that provides fiber and protein. Frozen edamame -- shelled soybeans -- can be thawed either by pouring steaming water over them or defrosting them in the microwave. Squeeze some lemon on them and you have a healthy snack that has fiber and soy protein, which has cholesterol-lowering properties.
Dairy
All people need calcium, especially women and teenage girls, so dairy snacks are not only healthy, but also essential for developing and maintaining strong bones. Try making a smoothie by blending fresh or frozen fruit, unsweetened fruit juice, low-fat milk and plain non-fat yogurt. Other healthy dairy snacks include low-fat cottage cheese and fruit; or part-skim mozzarella cheese sticks with whole-grain crackers or whole-wheat toast. Fruit yogurt can be made using plain yogurt mixed with sliced banana, blueberries, strawberries or other seasonally fruit with some granola or chopped nuts on sprinkled on top to make this a nutritious and healthy snack.
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