Healthy snacks have a place in any diet. They help prevent overindulgence at meals by keeping hunger at bay. They also provide energy throughout the day and for increased physical activity. One key aspect of healthy snacking, as the Nemours Foundation explains, is getting complex, rather than simple, carbohydrates. Unlike simple carbohydrates from refined grains, complex carbohydrates don't cause a spike and crash in blood glucose levels, helping to keep you satiated and feeling energetic.
Fruits
Most fruits are naturally sweet, making them a pleasing snack food. Of course, fruit is nutritious as well, providing fiber, vitamins, minerals, antioxidants and other phytonutrients. In addition, fruits are ideal for diets because they are low in calories and most are low in fat, too; those that contain high levels of fat, such as avocados, provide healthy unsaturated fats rather than saturated fats. Eat individual fresh fruit as a snack, or make a fruit salad. Add fruit to other foods, such as low-fat yogurt or a whole-grain cereal. Freeze unsweetened 100 percent fruit juice for a healthy frozen snack.
Vegetables
Many vegetables are highly nutritious and low in calories and saturated fat, and of course contain no cholesterol, which is found only in animal products. Raw vegetables, such as celery, carrots, bell peppers, cucumber, string beans, broccoli and cauliflower, can be dipped into a low-fat salad dressing or dip as a healthy, flavorful snack. Stuff a whole-grain pita with vegetables for a substantial snack. Spread peanut butter on celery sticks and top it with raisins for the children's classic "ants on a log."
Nuts and Seeds
Nuts and seeds are satisfying, heart-healthy, nutrient-rich snacks. They are high in fat, but it's the healthy mono and polyunsaturated fats, points out MayoClinic.com. They are also high in calories, though, so they should be snacked on in moderation. Make your own trail mix with a variety of nuts and some dried fruit, and have a handful or two a day. You can even toss in some small pieces of antioxidant-rich dark chocolate.
Whole-Grain Products
Whole-grain foods provide fiber, complex carbohydrates, B vitamins, iron and other nutrients, and they're satisfying, too. Whole-grain crackers or plain rice cakes made from brown rice can be topped with reduced-fat cheese or peanut butter for a diet-friendly snack. Try some dry whole-grain cereal, or dip a whole-wheat pita into hummus or another low-fat dip. Popcorn is a whole grain, but don't add butter and salt, and buy plain products with no trans fat. Whole-grain granola or other snack bars are available as well, but confirm that they aren't too high in calories.
Dairy
Dairy products can be healthy, diet-friendly snacks that provide vitamins A and D, calcium and other nutrients. The key is opting for fat-free or reduced-fat varieties, because the alternatives are high in saturated fat, as the Harvard School of Public Health cautions. Cheese, yogurt, pudding and even frozen dairy products can be eaten in moderation as part of a healthy diet, especially in combination with other healthy snacks from other food groups. However, be wary of consuming products with a lot of added sugar.
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