Snacking can help combat energy slumps and support healthy metabolism, so be on the lookout for nutritious snacks low in fat and sodium while high in water, complex carbs and proteins.
Snacking well can make all the difference. By choosing snacks that reduce fatigue, maintain balanced blood sugar and meet daily nutrient goals, your focus and productivity increase significantly.
Fruits
Fruits offer a healthy snacking solution with few calories and plenty of natural sweetness, vitamins, minerals and fiber compared to fatty or sugary snacks. To boost fruit consumption and discover new favorites like blackberries, star fruit or kumquats.
Make it your goal to keep family-favorite fresh fruits and vegetables readily available in your fridge as snacks for quick, healthy snacking. Prep work may require washing and cutting fruit/vegetables in advance; but this will be easier than reaching for pre-packaged snacks. Including nutritious snack options like whole grains or nuts may help provide balance out sweeter options while providing essential nutrient boosts if blood glucose levels drop between meals, providing protein needed for optimal health as well as providing energy boost when between meals or blood glucose drops below normal – perfect to pair with fruit/vegetable combos!
Vegetables
At some point in our lives, most of us have heard from moms, doctors or random internet strangers that we should eat more vegetables. Unfortunately, it can be challenging to consume enough produce each day; particularly for kids with Big Wheels to ride and baby dolls to tend. Keeping nutritious veggie snacks nearby can make eating more veggies easier and help close any dietary gaps that exist in a daily meal plan.
Vegetables are low-calorie food sources that offer sustained energy, plus contain essential vitamins and minerals that may help combat disease. Swap the sweet and sugary snacks such as chips, granola bars, cookies and candy for healthier options like carrot sticks with hummus or sliced peppers with salsa for snacks that contain vegetables like 1-cup serving of broth-based vegetable soup. When selecting packaged vegetable snacks be sure to check their Nutrition Facts label – looking out for greens and ambers instead of reds and yellows when looking at Nutrition Facts labels.
Nuts
Nuts contain an array of essential nutrients, including unsaturated fats, vegetable proteins, fiber, vitamins and minerals. Furthermore, nuts provide phytosterols, carotenoids and phenolic compounds which contain antioxidative properties for added benefits.
Epidemiological studies have linked nuts with reduced coronary heart disease risk. Furthermore, nuts may help lower cholesterol and triglyceride levels as well as type-2 diabetes risk as well as inflammation risk and cancer risks.
Try choosing plain nuts over those salted or flavoured with added salt or sugars to reduce overall salt and sugar consumption. When selecting nut butters, look for ones with less tropical oils and sugars added.
Dairy
Dairy foods offer an excellent source of protein, calcium and vitamin D. In addition, dairy snacks offer satisfying snacks for consumers looking for fullness in savory snacks.
Research continues to demonstrate the power of adopting a healthy eating pattern by including dairy foods alongside fruits, vegetables, whole grains and lean proteins in order to protect ourselves against chronic diseases like heart disease and diabetes.
Research continues, yet an ever-increasing body of evidence demonstrates how dairy foods and beverages may reduce osteoporosis risk by supporting bone health and improving metabolism. Dairy products like low-fat or fat-free milk, yogurt, and cheese provide great sources of protein that are essential to bone strength.
Dairy products make an easy snack option. From milk and smoothies, to cheese sticks and yogurt dip, dairy foods come in an array of flavors, textures and nutritional benefits that may suit those sensitive to dairy.
