Snacks can be an effective tool for meeting nutritional needs and maintaining a healthy weight. Selecting snacks containing protein, fiber and healthful fats can help people avoid overeating between meals.
Tosi Peanut Dark Chocolate Crunchy Bars are high in protein, low in sodium and sugar content, and provide an ample source of dietary fiber. Enjoy them solo or pair them up with nuts and seeds for an irresistibly tasty snack!
Dairy Products
Dairy products like milk, cheese and yogurt contain essential nutrients such as protein, calcium, potassium and vitamin D – essential components of an overall balanced diet. While some people opt out due to allergies or intolerances, dairy remains part of an effective dietary strategy.
Other dairy foods include custard, sherbet and various ice cream-related products such as frozen yogurt, gelato and pre-packaged cones. Ice cream is made by churning milk with cream and often sugar until frozen solid.
Dairy products contain lean proteins that aid muscle building, while their omega-3 fatty acid content provides heart protection. Dairy-free options may include fortified oat, soy and coconut milk yogurts or unflavoured yoghurt with fruits and nuts added for variety. Seared shrimp is another great protein-packed dairy-free snack option offering three ounces.
Fruits and Vegetables
Fruits and vegetables provide essential nutrition. The Air Force provides Registered Dietitians and Nutrition Technicians who can assist with healthy eating habits.
Fruits and vegetables provide essential nutrition, with low levels of fat, sodium, and rich sources of fiber. Not to mention how easy they are to prepare and convenient they are when on-the-go!
Fruits and vegetables offer many health benefits depending on their color. Try including an array of colorful produce in your meals to harness all its potential benefits.
Example snacks of plain yogurt with strawberries provide calcium and vitamin C while edamame is an excellent source of protein and iron. You could also create a fruit smoothie to provide energy throughout the day.
Nuts and Seeds
Nuts and seeds are powerhouses of nutrition, providing protein, heart-healthy fats, fiber, vitamins and minerals – not to mention plant-based proteins which help you feel full quickly while supporting muscle repair.
Seeds contain all of the necessary nutrients needed for sprouting and growing new plants, including healthy unsaturated fats that reduce cholesterol, inflammation and risk for heart disease. Seeds are often neglected when it comes to nutrition research but should be examined alongside nuts as both possess similar nutrient profiles with associated health benefits.
Nuts contain many calories, so be mindful to limit your daily serving to an ounce (about one handful) in order to prevent overconsumption and weight gain. When possible, opt for organic, locally-grown nuts as this has reduced transportation resource consumption compared with imported varieties. Finally, avoid sweetened, unsalted or lightly salted nuts; some processed food products, like baked goods and breakfast cereals use nuts as one ingredient, so make sure that their ratio doesn’t become excessive compared with the rest of their ingredients.
Citrus Fruits and Avocado
Avocados, like nuts and seeds, contain many vital vitamins and minerals. Furthermore, avocados provide heart-healthy fats while being an excellent source of fiber.
Citrus fruits provide your body with immune-enhancing vitamin C. Combine them with avocado for an nutrient rich snack option!
Or try mixing fresh or dried berries with half an avocado seasoned with black pepper and salt for an easy snack to have on hand while traveling or while eating breakfast.
Make a green smoothie using kale, avocado and your choice of fruit to get all of your daily nutrients and hydration at once. This will keep you feeling satisfied between meals while keeping energy levels up all day long. Smoothies are especially popular among pregnant women because they help prevent constipation while possibly decreasing gestational diabetes risk. You could add chia seeds for an additional protein boost!
