Have the appropriate nutritional snacks can make sticking with your healthy diet goals much simpler.
Consider these filling foods to get you through until your next meal:
Eggs are nature’s multivitamin: one large hard-boiled egg provides 78 Calories of protein, vitamin A and B Vitamin, selenium and phosphorus!
1. Fruits
On a busy schedule like ours, finding time for healthy meals can be challenging. Instead of reaching for unhealthy options such as prepackaged chips or sugary granola bars, turn instead to fruits and vegetables as a source of nutrition.
Refrigerator-ready washed whole fruits such as apples or berries can provide quick and healthy snack options, including apple pie or strawberry shortcake. For something heartier, roll slices of lean turkey around cheese sticks for an easy-to-eat option rich in protein and vitamin C. A homemade smoothie made with yogurt, milk or juice and fresh fruit also offers delicious treats; avoid candy-like fruit snacks like Fruit Rollups or Stretch Island fruit leathers which contain too much added sugar; instead look to their Nutrition Facts labels to get information on serving sizes and calories content – that will provide much needed information!
2. Vegetables
Between school pickups, sports practice and transporting kids between friends’ houses, quality family time can be hard to come by. Instead of stocking your fridge with prepackaged salty chips or sugar-laden granola bars, opt for healthy alternatives.
Vegetables and whole grains provide essential fiber, vitamins, and minerals essential to health. Wash and cut raw veggies such as carrots, celery sticks, or radishes into bite-size pieces before pairing with an easy and nutritous dip for a delicious crunch-and-satisfying snack option.
Consider trying hummus, made with chickpeas that provide fiber and folate, or roasting chickpeas – both are high in protein and nutrients that make for an excellent addition to whole grain pitas or slices of turkey for a snack that feels like a sandwich while being low-calorie and slow digesting, meaning your blood sugar won’t spike during snack breaks!
3. Dairy
Dairy foods have long been recognized for their nutritious package. Dairy products such as milk, cheese and yogurt contain proteins, calcium, vitamin D and B vitamins for overall good health, making it an integral component of a balanced diet.
Dairy products are naturally low in saturated fats, sodium levels and trans fats. Their high-quality proteins help people feel full and energized between meals; plus they make great nutritional snacks when paired with fruit, veggies and whole grains!
Milk, cheese and yogurt make an excellent nutritional addition to snack mixes or can be used as ingredients in dips, sauces and dressings. Kefir and whey contain probiotic, prebiotic and/or symbiotic compounds for further health benefits (2).
4. Nuts
Nuts are an ideal snack choice, packed with essential dietary nutrients such as good fats, fiber and protein. Nuts provide our bodies with essential minerals like magnesium and potassium – two minerals which may reduce cardiovascular disease risk factors.
Eating nuts (such as peanuts, almonds walnuts and pecans) has been linked with reduced oxidation of LDL cholesterol, triglycerides and inflammatory markers, while providing essential omega-3 fatty acids which support heart health.
Replace low-fiber, crunchy child snacks with whole or chopped nuts containing no coatings that contain extra sugar, sodium and saturated fats.
5. Seeds
Seeds are packed with essential nutrients, offering protein and healthy fats along with vitamins, minerals, antioxidants and phytochemicals – including selenium which is vital for immune function.
Chia and pumpkin seeds contain plenty of omega-3 fatty acids and provide extra nutritional support in food such as granola bars or salads, helping prevent heart disease.
Nuts may be the most well-known type of seeds, but there are numerous other choices available to us. Protein-rich seeds like flax seeds and chia can even be used as egg replacements in vegan baking! You can sprinkle them onto green salads or mix into hot or cold cereal. However, those in their shell should be avoided due to allergies; though many baseball games offer special shell eating events.
