Snacking may get a bad rep, but smart snacking can actually help manage hunger and energy levels between meals. Medical professionals and dietitians advise selecting nutritious options like fruits, vegetables, whole grains, dairy or nuts as snacks to achieve this effect.
Example of healthy nutrition includes: green salad with hummus which provides both fiber and plant-based proteins; apple with peanut butter providing fiber, Vitamin C and healthy fats.
Nuts
Nuts are an enjoyable snack choice that’s packed with protein, fibre, and nutrients – they should be enjoyed occasionally as they contain many calories (one 30g portion). Opting for unsalted nuts that require cracking opens can help manage portion sizes better.
Nuts contain unsaturated fatty acids that are beneficial to heart health and can lower blood cholesterol levels, in addition to being high in vitamin E, folate, thiamin, niacin and various minerals such as magnesium, zinc, plant iron calcium copper selenium – making nuts an excellent way to support overall cardiovascular wellbeing and reduce cardiovascular disease risk in various prospective studies.
Fruits
Fruit is an integral component of a nutritious snack, offering fiber and other vital vitamins and minerals. Fruit can be enjoyed raw, cooked, canned, or as part of a juice cleanse as an easy grab-and-go portable option that serves as an effective healthy replacement to sugary drinks.
Fruits take longer to chew and digest than processed snacks, slowly releasing fructose into your system and helping prevent excess weight gain and insulin resistance.
Recent research indicates that those who consume more fruit have lower HbA1c levels than those who eat less. [23]
Vegetables
Vegetables are edible parts of plants, including leaves (lettuce and spinach), stems (celery and asparagus), roots, tubers, bulbs and flowers. While fruits tend to have sweet tastes that complement other dishes better, vegetables typically offer more savory options that can serve as side dishes or main courses.
Vegetables contain many essential nutrients, including potassium, dietary fibre, folate (also referred to as folic acid), vitamin C and phytochemicals. Folic acid helps lower homocysteine levels in blood which may lower your risk for heart disease.
Consuming two to four cups of vegetables daily may help lower your risk for certain diseases, including cancer and dementia. Variety is key, with various vegetables providing unique health benefits; pick from among fresh, canned and frozen options for optimal nutrient delivery.
Dairy
Milk and dairy foods are integral components of healthy diets and have been linked with decreased risks for heart disease, diabetes, obesity and muscle tissue repair and support as well as better immune function in adults. Furthermore, protein helps build and repair muscle tissue as well as supporting immune function.
Dairy products contain essential nutrients like calcium, vitamin D, potassium and phosphorus – making it a vital part of a balanced diet around the world.
Milk and dairy foods are widely used to craft many popular snacks and dishes, from dips and sauces made with yogurt to adding it to desserts like ice cream, kulfi and flan. Dairy ingredients also feature prominently in many breakfast cereals, deli meats and low-fat spreads.
Other Foods
At first glance, snack foods may appear highly processed and packaged; however, according to the Norkost 3 study where participants reported both their meal and snack intake, snacks accounted for 17% and 21% respectively of men and women’s energy needs respectively; their top sources included cakes, sugar/sweets/candy bars/bakery bread as well as alcoholic beverages as sources.
As you select snacks, be mindful of portion size. A healthy snack should satisfy hunger between meals without interfering with appetite or adding too many calories; when purchasing packaged snacks look for those with reduced added sugars and fat – the Nutrition Facts panel is an excellent place to start your search!
