Peanuts are a quick, delicious snack. They are packed with fiber, protein, vitamin E and unsaturated fats. Peanuts can certainly be a part of a healthy diet when eaten in moderation. Unfortunately, it's tough to have just a few. One ounce of dry-roasted peanuts, about 27 nuts, contains 166 calories. If you are grabbing a few handfuls throughout the day, the calories can really add up quick. For better nutrition, try some new alternatives to this old favorite.
Whole Grain Crunch
Whole grains are a way to get the crunch and salty flavor of peanuts, without the fat. Keep your favorite whole grain cereals on hand for a healthy snack with no preparation required. Whole grains are high in fiber, which helps you feel full for longer. Popcorn is a tasty whole grain that is quick to prepare. Look for low-fat varieties. Some commercial brands have only 100 calories in a whole bag. Switching out peanuts for cereal or popcorn can fill you up while slimming you down.
Veggie Snacks
Vegetables contain fiber and an abundance of vitamins and minerals for very few calories. While it may seem easier to grab a handful of peanuts, reaching for vegetables between meals is a healthier habit. Keep baby carrots on hand. Cut up cucumber and bell pepper slices in advance so they are readily available in the refrigerator. Dip fresh veggies in hummus or low-fat dressing, or have with an ounce of cheddar cheese along with your veggies.
Fruit Your Diet
As part of a balanced diet, grab a piece of fruit to keep the hunger pangs at bay. Just like peanuts, most fruit is portable and does not need to be refrigerated for short-term freshness. An apple, pear, peach or plum can be thrown into your workbag and eaten in a pinch. Bananas are filling and potassium-rich. Dried fruit is a convenient and portable snack, especially if you are craving sweets. Prunes and raisins are high in iron, while dried pineapple and apricots are tasty treats. Just like peanuts, watch your portions on dried fruit. It is very easy to overeat.
Go Nuts
Just because peanuts are high in calories does not mean you should ban them from your diet completely. Nuts are a source of heart-healthy fats, and eating a few nuts here and there may help reduce your risk for heart disease. To keep the benefits while diluting the calories, mix peanuts with whole grain cereals and popcorn to make your own trail mix. Spread a thin layer of peanut butter on celery or apple slices for another nutritious and delicious option.
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