Healthy snacks provide energy between meals and can help avoid weight gain. Aim for vegetables, fruit, whole grains and low-fat dairy as possible sources of nourishment.
Grilled zucchini snacks are delicious and satisfying when it comes to satisfying salty snack cravings, while also helping you meet one of your five daily vegetable servings! Plus they count towards reaching daily vegetable requirements!
Fruit
By including whole foods like vegetables, fruit, whole grains and dairy in your snacking diet – including vegetables, fruit, whole grains and dairy – snacking becomes healthy and provides essential vitamins and minerals. Select nutrient rich snacks between meals such as carrots with bean dip or raw almonds rich in protein, fibre and magnesium for an energy boost and steady blood sugar levels.
Dried fruit is another easy, low-prep option packed with vitamin C and antioxidants to protect your heart while keeping you feeling hydrated. A recent study reported by Healthline demonstrated that people who consumed fruit as their snack reported lower emotional eating and depression rates than those who consumed chocolate or crisps for snacks; carrying some around with you is an easy way to increase dietary intake when on-the-go!
Vegetables
Vegetables are low in calories and provide essential nutrients such as fiber, folate, iron, potassium and Vitamin C. Furthermore, vegetables contain phytonutrients which offer various health benefits.
Keep a bowl of baby carrots and celery topped with hummus or slices of avocado in your fridge to satisfy salty cravings, or opt for roasted veggies topped with herbs as an easy and light snack option.
Whenever your sweet tooth strikes, choose from fruit smoothies, veggie wraps or fresh berries with yogurt or cottage cheese as the ideal sweet treats. When selecting pre-packaged snacks make sure they contain less than 12g of sugar or sodium per 100 grams, plus sources of protein like canned fish, nuts, whole grains or dairy foods; or for an even healthier snack try protein bars made up of egg whites and fruit!
Nuts
Nuts are an excellent source of protein and healthy fats, as well as fiber and vitamin E. Studies show that nuts may help lower your blood pressure, cholesterol levels and triglycerides levels; plus they contain unsaturated fats such as omega-3 fatty acids which have numerous health benefits.
Purchase them in grocery store snack aisles; look for unsalted and plain varieties without added salt; avoid those roasted in vegetable or seed oils.
As nuts can be high in calories, be mindful of portion control when enjoying them. Eat them whole or add them to salads and side dishes. Grind up peanuts as a peanut butter alternative! Peanuts, walnuts, pistachios and hazelnuts contain less saturated fat compared to other nuts; add these varieties into trail mixes or try topping off yogurt parfaits with chopped pieces!
Seeds
Seeds are underrated snacking gems, offering an abundance of protein, healthy fats and vitamins all packed into one small package. Chia, flaxseed, pumpkin and hemp seeds offer excellent sources of fibre, calcium magnesium as well as antioxidants – perfect for an afternoon pick me up.
Seed-rich diets can also aid digestion. Their rich source of soluble fibre promotes regular bowel movements while simultaneously helping reduce inflammation in the gut and supporting healthy gut bacteria levels.
Sprinkle chia or flaxseeds over your smoothie bowl for an extra nutritional boost, or try baking homemade seed crackers using one of the many available recipes online. Seeds also make an ideal option for people with food allergies as they offer similar nutritional profiles as nuts.
Salsa
Salsa is loaded with vital nutrients from its combination of fresh vegetables and fruit, such as vitamin C. Furthermore, salsa also provides lycopene which may help protect against cancer as well as potassium for essential bodily needs.
However, some salsas can contain high levels of sodium — commercial varieties containing from 90-270 mg per two-tablespoon serving. As the recommended daily limit is 2300 mg, select lower sodium varieties or make your own at home so you have control of ingredients.
Salsa can make for an extremely nutritious and tasty snack; whether enjoyed alongside chips or as an ingredient in breakfast foods. Just be sure to pair it with healthier options like vegetable chips or salads so as not to consume too many calories at one time!
