Healthy and easy snacks include nutrient-dense foods that you can prepare quickly. Snacks are foods you can eat between meals to give you a boost of energy and satisfy your hunger until your next meal. Read the labels of snack foods to determine the amount of nutrients and calories they contain, especially if you are on a diet plan for a medical condition or weight loss. Consult your doctor or nutritionist about consuming snack foods.
Fruit
Fruits are a perfect snack food because they are highly concentrated with vitamins, minerals, antioxidants and fiber. Plus they are ready to eat and you can carry them with you most anywhere you travel. The Centers For Disease Control and Prevention recommends that you eat a variety of colors of fruits every day, noting that fruits can reduce your risk of type 2 diabetes, cancer, stroke and heart disease. Each fruit has unique flavor and nutritional composition. Raspberries contain high amounts of antioxidants called polyphenols. Research by scientists at Cornell University in Ithaca, New York and published in the "Journal of Agricultural and Food Chemistry" in May 2002 concluded that raspberries are rich in phenolic phytochemicals and that raspberry extracts inhibit the growth of human liver cancer cells.
Nuts
Nuts and peanuts contain amino acids, vitamins, minerals and healthy fats, such as monounsaturated and polyunsaturated fatty acids, which can reduce your risk of heart disease. Each type of nut contains a different variety and concentration of nutrients. Almonds are a rich source of vitamin E and calcium. When juiced, almonds make a delicious and refreshing beverage. Walnuts contain alpha-linolenic acid, an omega-3 fatty acid that may reduce your risk of coronary artery disease. Peanuts are a low glycemic food that can help you to manage your blood sugar levels, especially if you are diabetic. Low glycemic foods contain sugars that you absorb slowly and prevent extreme fluctuations in blood sugar.
Yogurt
Yogurt is made with different ingredients, such as cow's milk and soy plus fruit. Yogurt is a healthy source of protein and calcium, which can help you reduce your risk of osteoporosis and bone fractures. Yogurt also contains probiotics, healthy bacteria that improve the flora of your intestinal tract and reduce the amount of pathological organisms that may breed. Yogurt with probiotics, such as Lactobacillus acidophilus and Bifidobacterium lactis, may reduce your levels of blood cholesterol. Research by scientists at Tehran University of Medical Sciences in Iran and published in the "Annals of Nutrition and Metabolism" in 2009 concluded that yogurt containing strains of L. acidophilus and B. lactis have a cholesterol-lowering effect in patients with high blood cholesterol.
Granola Bars
Granola bars are easy, portable snacks that are also healthy. A granola bar contains a combination of whole grains and may also include peanuts and nuts. Whole grains are low glycemic foods that are packed with carbohydrates that your body can convert into energy. Read the food label to determine the amount of calories per serving, especially if you are on a weight loss diet and are monitoring your calorie intake.
References
- Centers for Disease Control and Prevention; How Many Fruits and Vegetables Do You Need?; 2010
- "Journal of Agricultural and Food Chemistry"; Antioxidant and Antiproliferative Activities of Raspberries; Ming Liu, et al.; May 8 2002
- MayoClinic.com; Dietary Fats: Know Which Types to Choose; 2009
- University of Wisconsin Hospitals and Clinics Center for Integrative Medicine; Glycemic Index; 2010
- "Annals of Nutrition and Metabolism"; Cholesterol-Lowering Effect of Probiotic Yogurt in Comparison with Ordinary Yogurt in Mildly to Moderately Hypercholesterolemic Subjects; Asal Ataie-Jafari, et al.; 2009
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