Americans typically eat two or three large meals a day, but this may be insufficient to maintain energy levels and support optimal mental function. Snacks between meals can help you avoid fatigue and a lack of mental sharpness. Although a variety of packaged snacks, such as doughnuts, potato chips and snack crackers, are commonly available, choosing healthier snacks can help get you through your day without adding fat, sugar and empty calories to your diet.
Yogurt
Yogurt is a good source of protein and calcium, which can help prevent bone loss as you age. Opt for low-fat yogurt to obtain protein and calcium without adding excess saturated fat, which can contribute to heart disease. Sprinkle flax seeds or walnut pieces on yogurt to give it a crunchy texture and to increase your intake of essential fatty acids that help support brain and nervous system functions.
Whole-Wheat Chips and Salsa
Commercially packaged tortilla chips, which are typically fried, contain saturated fats and trans fats that can affect heart health. They are also usually loaded with sodium, which can elevate blood pressure and upset the water balance in your body. Create your own tortilla chips by cutting whole-wheat tortillas into pie-shaped pieces and baking them on a baking sheet coated with olive-oil spray. Whole-wheat tortillas contain B vitamins, which help protect your central nervous system, and fiber, which helps prevent spikes in blood sugar. Pair whole-wheat tortillas with salsa, which is low in calories and fat.
Homemade Trail Mix
Trail mix is an appropriate snack when you are on the go; it is easily portable and stands up well to hot and cold temperatures. Make your own trail mix by mixing peanuts, raisins, dried fruit pieces and semisweet chocolate chips in a sandwich bag or food storage container. Trail mix ingredients provide dietary fiber, vitamins and minerals. Avoid commercially packaged trail mix, which typically contains added salt and sugar.
Peanut Butter Bagels
A peanut butter bagel is a simple-to-prepare snack that is loaded with protein and fiber, helping to keep up your energy level throughout the day. Opt for whole-wheat or whole-grain bagels; refined-flour versions lack fiber and nutrients and may contribute to blood-sugar spikes and crashes that cause fatigue. Spread 1 tbsp. of low-sugar peanut butter on half a bagel for a quick energy boost between meals. Add fresh berries, such as raspberries or strawberry slices, to add sweetness without the added sugars found in jams and jellies.
References
- Kids Health: Smart Snacking
- "Healthy Snacks"; Tarla Dalal; 2006
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