Snacking may get a bad rap, but medical professionals and dietitians often recommend selecting snacks which contain low calorie counts but high amounts of protein, fiber, healthy fats, and antioxidants as they can actually help to regulate blood sugar and supply additional essential vitamins and minerals.
Try pairing puffed seaweed with chocolate for a sweet gluten-free snack, or cover celery in peanut butter to provide both fiber and protein!
Protein
Snacking is an integral component of any meal plan, helping curb between-meal hunger or boost energy levels while satisfying untimely hunger pangs and keeping energy levels balanced throughout the day. Selecting snacks high in protein helps control untimely hunger by helping lower ghrelin hormone and steadily increase Peptide YY (which keeps you feeling full longer).
Dietitians believe that eating enough protein helps facilitate muscle development and repair while managing healthy weight management. Protein can be found in many food forms including whole foods, pre-packaged options and drinks; to maximize its effects best choose whole food sources when purchasing your protein intake. Read labels closely when selecting products with high amounts of whole-food sources such as nuts or protein powder for best results.
Snacks such as jerky and meat bars provide an effective means of meeting daily protein requirements with one serving. Plain nonfat Greek yogurt also provides ample amounts of protein per ounce!
Fiber
Snacking on nutritious foods is an excellent way to maintain a healthy weight and achieve wellness goals. When selecting pre-packaged snacks, look for options made primarily of whole foods with few added sugars, salt or saturated fats; be sure to read and check the Nutrition Facts label for details such as serving size, calories, fat content and sodium levels.
Foods containing both soluble and insoluble fiber can help promote regularity and prevent constipation. Whole grains, bran cereals, wheat bran, nuts and legumes are high-fiber foods; try adding beans such as chili or refried beans two to three times each week into meals such as chili or refried beans to make meals even healthier!
One trip down the snack aisle can be dizzyingly daunting, from novelty items such as newly available veggies stuffed into chips and baked into cookies to health claims on front-of-packaging labels claiming otherwise, to hidden sugars and unhealthy ingredients in packaged treats that may seem healthy at first glance. A nutritious snack should provide protein, fiber and vitamins; use these ideas from registered dietitian-nutritionists to maximize nutritional value when selecting snacks!
Minerals
Snacks provide an opportunity to increase our intake of important nutrients, like popcorn. Popcorn is an enjoyable source of fiber as well as potassium and folate. Plus, there’s calcium, vitamin D and an array of antioxidants!
Minerals play many key roles in our bodies, from bone health and cell function regulation to inflammation regulation and immune support. Iron and zinc minerals play an integral part in supporting these functions as well.
Diet is often the best way to meet vitamin and mineral requirements; however, in cases of suspected deficiency dietary supplements may provide extra vitamins to address it.
There is an abundance of foods containing essential minerals, from animal and plant proteins to whole grains, fruits and vegetables, nuts and seeds. Calcium (milk, cheese and fortified yogurt are key sources), magnesium, phosphorus potassium iodine iron zinc selenium are among them.
Vitamins
Many individuals find their vitamin needs difficult to satisfy through regular eating alone, and as stress, illness, recovery, growth or detoxification occur, their needs become greater. Supplementing their diets with B and C vitamins-rich snacks may help fill gaps left by traditional nutrition.
Nutritious snacks provide energy to manage cravings, boost mood and sustain an active lifestyle. Select food with reduced sugar, salt and saturated fat content for the maximum nutritional impact per calorie consumed.
Opting for snacks that provide a combination of nutrients such as fibre and protein helps you maintain balance while curbing hunger. Try pairing fruit with high-protein, clean label nuts to satisfy hunger while adding vitamins. Or add low-fat yogurt drizzled over whole grain cereal with berries for satisfying all of your fiber, protein, calcium and vitamin needs – or try fortified probiotic-rich yogurt as a satisfying snack that supports digestive health and immunity!
