Snacks can provide added nutrients to your diet and help you fulfill daily requirements, yet many people choose snacks with high amounts of calories and low amounts of nutrients. Research by scientists at Tulane University School of Public Health in New Orleans, Louisiana, and published in the "American Journal of Public Health" in 2010 reports that calorie-rich snack foods are sold by retailers whose primary business is not food. Consult your nutritionist about healthy snacks.
Vegetables
Vegetables are the most nutrient-dense foods, containing high concentrations of vitamins, minerals and antioxidants with few calories. The most nutrient-dense vegetables are collard greens, kale, bok choy, spinach and arugula. The Centers For Disease Control says you should eat generous amounts of vegetables throughout the day to prevent chronic disease, such as heart disease, cancer, high blood pressure and type 2 diabetes.
Fruits
Fruits also are nutrient-dense foods that contain high concentrations of vitamins, minerals and antioxidants. Harvard School of Public Health recommends you consume plentiful amounts of fruits throughout the day to reduce your risk of cardiovascular disease, cancer and loss of vision. Research by scientists at the University of California Los Angeles and published in the "Journal of Medicinal Food" in 2010 reports that daily consumption of strawberries increases the capacity of antioxidants to protect cellular membranes from damage and stimulate immune cell response.
Dark Chocolate
Consuming dark chocolate might improve your heart health and suppress your appetite. Research by scientists at the University of Illinois at Urbana-Champaign and published in the "Journal of Nutrition" in 2008 reports that frequent consumption of chocolate bars containing cocoa flavanols and plant sterols can reduce cholesterol, lower blood pressure and improve cardiovascular health. Increased appetite between meals can lead to increased caloric intake and weight gain, but eating dark chocolate might help to suppress your appetite. Research by scientists at the Reinier de Graaf Group of Hospitals in Delft, Netherlands, and published in "Regulatory Peptides" in 2010 discovered that eating and smelling dark chocolate suppresses appetite.
Nuts and Seeds
Nuts and seeds also are nutritious snack foods that contain healthy fats. Nuts such as almonds, hazelnuts and pecans contain monounsaturated fatty acids, which might reduce your risk of heart disease. Walnuts contain alpha-linolenic acid, an omega-3 fatty acid that might reduce your risk of cardiovascular disease. Research by scientists at the Medical College of Georgia in Augusta, Georgia, and published in the "Journal of Nutrition" in 2002 reports that consumption of walnuts lowers blood cholesterol and reduces the risk of heart disease.
Sesame and pumpkin seeds contain monounsaturated fats, and flaxseed contains omega-3 fatty acids. Consuming these seeds might help you reduce your risk of heart disease. Consult your doctor about the benefit of snacking on nuts or seeds.
References
- "American Journal of Public Health"; The Ubiquity of Energy-Dense Snack Foods: A National Multicity Study; Thomas Farley, et al.; Feb 2010
- Eat Right America; Full List of Andi Scores; 2010
- Centers for Disease Control and Prevention; How Many Fruits and Vegetables Do You Need?; 2010
- Harvard School of Public Health; Vegetables and Fruits: Get Plenty Every Day; 2010
- "Journal of Medicinal Food"; Strawberry Consumption Is Associated with Increased Antioxidant Capacity in Serum; Susanne Henning, et al.; Feb 2010
- "Journal of Nutrition"; Daily Consumption of a Dark Chocolate Containing Flavanols and Added Sterol Esters Affects Cardiovascular Risk Factors in a Normotensive Population with Elevated Cholesterol; Robin Allen, et al.; Apr 2008
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