Snacks can sabotage your diet if you choose high-calorie foods without many nutrients, but the right snacks can be key to sticking to a healthy eating plan. Along with providing the nutrients you need, healthy snacks can keep you from being so hungry that you overeat later. Choose healthy snacks that are convenient: If they require too much preparation, you may be tempted to eat junk food instead.
Fruit
Most kinds of fresh and dried fruit are healthy snacks because they provide dietary fiber and vitamins. They may promote healthy blood pressure because they are high in potassium and low in sodium, according to the 2010 Dietary Guidelines from the Department of Health and Human Services. Fresh, whole fruit, such as apples, oranges, bananas and pears, are good to have in the refrigerator or to take with you when you leave for the day. Dried fruit, such as raisins or dried apples, cherries, figs, papayas or cranberries, is convenient to take almost anywhere. Dried fruit is higher in calories than fresh, so be sure to take smaller portions when you are eating dried fruit.
Nuts
Nuts and peanuts make healthy and convenient snacks because they do not need refrigeration, and they may lower your risk of heart disease, according to the Linus Pauling Institute Micronutrient Information Center. They have heart-healthy unsaturated fats, vitamin E, potassium, fiber, protein and magnesium. Try mixed nuts, or choose your favorite from possibilities including walnuts, almonds, pecans, macadamia nuts and Brazil nuts. Buy lightly salted or low-sodium nuts or peanuts to reduce your sodium intake, and limit your portion sizes because they are high in calories.
Whole Grains
Whole grains are natural sources of essential nutrients, such as dietary fiber, magnesium and potassium, according to the Mayo Clinic, and some of them are convenient snacks that are ready to eat or easy to prepare. Try a high-fiber whole-grain cereal which is enriched with vitamins and minerals, or choose more traditional snack options, such as whole-wheat pretzels, whole-grain multigrain crackers or plain popcorn. Select products without partially hydrogenated oils, which contain trans fats, and which are not high in sugar and sodium.
Protein Snacks
Protein is a filling nutrient, so low-fat, high-protein snacks can help you control your weight. Lean dried beef strips provide iron and protein, and they are convenient because they are lightweight and do not need refrigeration. If you have access to a refrigerator, yogurt makes a healthy snack with protein, calcium and potassium. Limit your calories and saturated fat by choosing low-fat or fat-free plain or flavored yogurt that is sweetened with a no-calorie sugar substitute. Reduced-fat string cheese, lean turkey breast or grilled chicken breast strips are other ready-to-eat sources of protein.
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