Adults typically consume one to three snacks daily. Snacking can help maintain stable blood sugar levels between meals while providing essential nutrition.
Make snacking work for you by choosing nutrient-rich whole foods such as cheese and whole grain crackers, hummus with veggies or cottage cheese with fruit.
Air-popped popcorn contains less than 35 calories per bowl and offers essential B vitamins, magnesium, phosphorus, iron zinc and fiber benefits.
Almonds
Almonds are an excellent source of heart-healthy fats, protein and fiber. Research published in 2015 demonstrated how almonds help people feel full for longer by keeping hunger at bay – making them an excellent addition to weight loss diets.
Almonds can be enjoyed both alone or mixed into hot and cold cereals, salads or baked goods for added crunch. Almonds also make an attractive topping for fruit such as bananas or strawberries!
Almonds are packed with magnesium, an essential nutrient for diabetics. As tree-growing nuts they’re naturally gluten-free and low in cholesterol and sodium levels; perfect for eating raw or cooking as an ingredient or ground into flour for baking recipes to replace wheat flour in recipes.
Pretzels
Pretzels make an enticing, nutritious snack when combined with lean proteins and unsaturated fats, plus are rich sources of iron, riboflavin, niacin and potassium. Unfortunately they’re high in sodium so those with high blood pressure should opt for unsalted varieties when snacking.
An inclusion of pretzels into a healthy diet depends on their ingredients and portion sizes. Whole-grain and fermented pretzels may help meet dietary fiber needs while aiding digestion and minimizing blood sugar spikes, while pretzels without added salt or sugar will lower overall sodium consumption. Avoid those flavored with garlic.
Fruit Smoothie
Blending in nutritious ingredients to your smoothie can make for a satisfying breakfast or lunch, but before making any batches it is wise to consult with a dietitian in order to ensure the carb amounts correspond with your personal nutrition goals.
Raspberries and strawberries provide vitamin C and an abundance of fiber, while cucumbers offer an hydrating veggie boost and provide refreshing veggie juicer. Cauliflower provides natural sweetness as well as Vitamin A benefits.
Yogurt is an easy and delicious ingredient for smoothies, but some brands can be too sweet to enjoy as a meal replacement. When choosing yogurt as part of your smoothie mix, look for lower-sugar alternatives such as Greek or Icelandic skyr with added protein powder to bulk it up further. Or you could add in peanut or almond butter or ground flaxseed as sources of healthy fats and heart-protective omega-3 fatty acids for an additional nutritional boost.
Edamame
One cup of edamame contains 188 Calories and contains 37% protein, making it a heart-healthy source of plant-based protein that does not contain saturated fats like animal proteins; thus helping to lower cholesterol over time. Incorporating this food into daily nutrition plans may lead to significant benefits including fiber, iron, magnesium, folate and B vitamin intake as well.
Edamame is a complete protein source, providing all nine essential amino acids. It is high in calcium and packed with essential folic acid, vitamin A and vitamin K nutrients. Look for fresh or frozen edamame pods with no clumps – squeeze out and sprinkle lightly with salt before eating!
Jicama Sticks
Jicama, also known as Mexican potato or Asian water chestnut, makes for a crunchy addition to dips or salad ingredients. Packed with nutrients – one cup provides 26.3 milligrams of vitamin C; additional benefits include potassium and vitamin E content.
Looking for jicama with firm skin, free from bruises or discolorations is ideal. Jicama contains fiber and water content which can aid digestion, prevent constipation, lower cholesterol and cut risk for heart disease – plus it contains high concentrations of vitamin C which boost your immunity!
100-Calorie Crackers
A package of 100-calorie crackers offers satisfying crunch while only containing four grams of saturated fat. Choose a variety with herbs, seeds or cheese for flavor enhancement and to increase nutritional value of this tasty treat.
Popcorn is another high-calorie, crunchy snack; however, six whole grain pieces don’t break the 100-caloric threshold. For something sweet, opt for low-fat milk ice cream that has slow churned varieties; cottage cheese also provides 14 grams of protein which helps curb hunger; add some wedges of melons for an even more filling snack option!
