Snacks should provide a balance of carbohydrates, fibre and protein. Snacking also can help us consume fewer calories between meals while preventing overeating at mealtimes.
Avoid snacks high in saturated fat, added sugars and salt by opting for whole grain foods like toast topped with low-fat spread or steamed edamame as snacks.
Fruits and Vegetables
Fruits and vegetables are a vital component of a nutritious snack diet. Choose low-cal options rich in fibre or protein – this will keep you fuller longer while supporting digestive health and decreasing risk for certain diseases.
Avoid packaged snacks containing additional sugar, sodium and fat by reading the Nutrition Facts label of each food product to understand how many calories, sugar and sodium there are per serving of your selected product.
Add fruit- and/or vegetable-based dips to plain whole grain bread or crackers, or include pre-washed leafy greens like spinach, kale or chard in your snack for slowly digested energy and feeling of fullness. Include food of various colours so your body receives various plant chemicals such as antioxidant lycopene as well as vitamins and minerals.
Dairy Products
Dairy products offer a wide range of textures, flavors and nutrients–such as calcium and protein–making them a healthy option to many fried or sweet snacks. When selecting dairy products, opt for those that contain less calories and saturated fat; these lower calorie varieties will ensure optimal performance.
Treat yourself to yogurt or kefir as an afternoon treat by enjoying it solo or pairing it with fruit, granola and nuts as a tasty treat. Yogurt contains probiotics which can aid digestion while strengthening immune systems.
Those who are lactose intolerant need not fear! There are plenty of dairy-free options, like lactaid, available. Nondairy sources of calcium such as nuts, seeds, beans and whole grains also contain valuable calcium-containing foods to provide essential nutritional needs such as fiber. When planning snack time it is essential that both complex carbohydrates and protein be included to provide your body with fuel necessary for daily life – dairy products provide both proteins while also offering essential calcium, potassium, vitamin D and B vitamin content – essential elements.
Nuts and Seeds
Nuts and seeds provide an abundance of protein, healthy fats and other vital nutrients. When selecting nuts to purchase from retailers with excellent customer reviews, cleanliness standards, food safety protocols and food quality guarantees, it can ensure that you’re receiving unadulterated varieties low in saturated fat content.
Add some texture and extra nutrition to salads, soups, sauces or muesli bars by eating an ounce (about two handfuls) of nuts or seeds every day by snacking on nuts and seeds; they add extra calories and fat that are easily consumed at once! As nuts are high in both calories and fat content, be mindful when portioning out nuts; 30 percent or less of your diet should come from fat sources; almonds, hazelnuts peanuts pecans pistachios walnuts are all excellent sources of healthy monounsaturated fats while providing high amounts of protein content as well as vitamin E content and antioxidant content!
Whole Grains
Diets rich in whole grains can help manage weight and improve digestion. Furthermore, fiber found in whole grains regulates your blood sugar and lowers cholesterol levels while its nutrients play a part in reducing inflammation linked to heart disease.
Studies have indicated that increased consumption of whole grain foods is linked with lower risks of type 2 diabetes and cardiovascular disease; however, a recent meta-analysis indicated statistically significant heterogeneity and publication bias that may reduce their clinical certainty.
Make sure to read the label when purchasing whole grain products to ensure that they are truly whole grains, and not simply refined or fortified with additional fillers or additives. Look out for foods marked as “whole grain” or “whole wheat”, and carefully review their ingredient list to make sure that a significant proportion of this food contains whole grains.
