Some of today's most poplar eating styles and diet plans recommend small, healthy snacks in between meals to fend off hunger and keep the body fueled. Happily, there is more to healthy snacking than carrot sticks and berries. If your goals are to stick with nourishing snacks that aren't sugary, greasy or heavily processed, you can choose from a list of snacks based on nuts, whole grains and dairy products.
Nuts
High in protein and heart-healthy fats, nuts comprise a snack food group that offers many benefits. The essential fatty acid content in nuts helps fight inflammation in the body, which has been shown to reduce the risk of heart disease. As concluded in a study published in the May 2009 American Journal of Clinical Nutrition, consumption of nuts has been associated with a decreased risk of cardiovascular disease events and death, with walnuts proving to lower the total serum and LDL cholesterol levels in patients who followed a walnut-rich diet. Due to slower digestion rates, the protein in nuts can keep you fuller longer until your next meal. The fat in nuts can add to your post-snack satisfaction, helping you stave off cravings for unhealthy choices like fast food burgers and fries. Nut butters such as peanut or almond butter, are another great choice as a basis for a high protein, satisfying snack.
Whole Grain Foods
Whole grains are an important source of fiber, minerals and energy from carbohydrates in the daily diet. Snacks that feature whole grains will not only help fill you up, they'll convert to glucose and refuel your energy stores of glycogen. Examples of possible whole grain snack foods include crackers, rice cakes, popcorn, oatmeal, whole grain toast and English muffins. World's Healthiest Foods nutritional profile information tells us that oats, for example, provide high levels of antioxidants, minerals and dietary fiber, all known to positively impact risk of cardiovascular disease and diabetes. When you select breads or crackers, make sure they are whole grain by reading the ingredients and looking for phrases like "100 percent whole wheat" or "whole grain brown rice" versus generic terms like "rice flour" or "made with oatmeal."
Dairy Products
Dairy products are a simple choice for snack seekers with access to cold food storage. A container of Greek yogurt, a glass of chocolate milk, a scoop of cottage cheese or a mozzarella stick will all serve as an excellent small portion of healthy nourishment between meals. Prized for high calcium and protein content, as well as vitamins A and D, dairy snacks have been well-researched and well-supported as nourishing foods for dieters and athletes alike. For the general population, a study in the Journal of the American College of Nutrition titled "Milk Products, Dietary Patterns and Blood Pressure Management" recommends the inclusion of dairy products in a heart-healthy diet as an important focal point to attain blood pressure benefits. Managing blood pressure in turn decreases risks for stroke, heart failure and kidney disease.
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