Healthy Snacks for Adults on the Go

Many people associate snacking with unhealthy fare like chips, soda and candy bars. Regularly eating healthy snacks can boost your weight loss efforts and reduce your risk of obesity and other chronic diseases. Finding healthy snacks while you're on the go can be a challenge. Fortunately, there are many healthy snacks for adults on the go to choose from.

Yogurt

Yogurt is a portable protein- and calcium-rich snack that can reduce your risk of developing high blood pressure. Research published in the February 2008 issue of "Hypertension" found that regularly consuming low-fat dairy products reduced high blood pressure risk by more than 10 percent. The researchers add that the calcium found in abundance in yogurt and other dairy products is responsible for its blood pressure lowering benefits. Choose yogurt brands with minimal fat and no added sugar. Consider adding fresh fruit, crushed nuts or wheat germ to your container of yogurt for a nutritional boost.

Fruit

On-the-go friendly fruits like bananas, apples and plums are naturally high in health-boosting nutrients, including minerals, vitamins and dietary fiber. Dark colored fruits such as blueberries and prunes contain the highest levels of antioxidants, the Centers for Disease Control and Prevention reports. Antioxidants are compounds found in plants that may reduce the risk of developing certain cancers. As with all fresh produce, wash the skin thoroughly before eating to remove pesticide residue.

Portable Vegetables

Vegetables are low-calorie snacks that can aid in weight control, MayoClinic.com states. On-the-go vegetables such as cherry tomatoes, baby carrots and celery have a low energy density. Energy density describes how many calories a food contains relative to its size. Opting for low energy density foods can help you lose weight while feeling satiated, MayoClinic.com adds.

Almonds

Almonds are a tasty snack that pack a serious nutrition punch. Almonds are bursting with essential nutrients such as selenium, vitamin E and monounsaturated fat. Snacking on almonds as part of a healthy diet can improve your body's sensitivity to the hormone insulin -- potentially reducing your type 2 diabetes risk -- according to March 2007's "Metabolism." The study found that eating 1 oz. of almonds with a carbohydrate-rich food partially negated an unhealthy rise in blood sugar levels. Other healthy nuts to snack on include Brazil nuts, cashews and walnuts.

References

• "Hypertension"; Dietary Intake of Dairy Products, Calcium, and Vitamin D and the Risk of Hypertension in Middle-Aged and Older Women; L Wang et al; Feb 2008
• "American Journal of Clinical Nutrition"; Fruit and vegetable intake and risk of cardiovascular disease in US adults: the first National Health and Nutrition Examination Survey Epidemiologic Follow-up Study; L Bazzano et al; July 2002
• Centers for Disease Control and Prevention National Fruit & Vegetable Program: Fruit & Vegetable Benefits
• MayoClinic.com: Energy density and weight loss: Feel full on fewer calories
• "Metabolism"; Almonds and Postprandial Glycemia--a Dose-Response Study; AR Josse et al; Mar. 2007