Healthy snacks should contain protein, heart-healthy fats and carbohydrates to satisfy hunger between meals. Snacking can also assist with weight management by providing important foods like potassium, fiber, calcium, vitamins and minerals (54).
As a classic children’s snack, “ants on a log” are sure to satisfy. Celery sticks topped with peanut butter are nutritious yet low-calorie options that won’t leave you hungry!
Fruit
Fruit is a nutritious whole food source of potassium, fiber, and essential vitamins and minerals. Dietitians recommend snacking on fruits, vegetables, whole grains, dairy, or nuts as being less likely to lead to weight gain (65).
As an easy and portable snack option, fresh or frozen fruit offers many healthful advantages over fruit juices. Whole fruits contain more nutrient-dense fibre than their liquid form. Try pairing fruit with other foods for enhanced flavour and an array of essential nutrients – dietitian Anne Mahon, RDN is especially fond of pairing her banana rolled in peanut butter with other treats, such as toasted whole grain waffle with peanut butter spread on it and banana slices or chopped strawberries mixed in cottage cheese with cocoa powder as an example of delicious combinations!
Vegetables
Vegetables are an ideal source of nutrition, providing essential minerals and vitamins. Many dietitians advise eating five or more servings of vegetables daily for optimal health.
Stay away from high-calorie treats without essential nutrition by switching them for healthier snacks like fruit, yogurt, whole grains and nuts – they may also help manage weight by cutting calorie overload.
Blend veggies into a smoothie, top your cereal bowl with berries, or include slices of vegetables as part of your lunch meal. Dip vegetables or veggie sticks in hummus, guacamole or another light dip for an easy and quick snack option; pre-cut carrots, celery or bell peppers and store them in reusable containers in your fridge to ensure easy access!
Nuts
Unsalted nuts such as almonds, walnuts, peanuts and roasted pumpkin seeds contain important nutrition such as fiber, protein, vitamin E, zinc iron and niacin as well as omega 3 fatty acids and phytochemicals that may lower cancer risks.
However, as nuts contain many calories, be wary when choosing your portion sizes. Try to limit yourself to one ounce or a small handful at any one time.
Nuts contain copper and magnesium that may help protect against heart disease, as well as being an excellent source of potassium – particularly Brazil nuts and pistachios! They’re an excellent source of melatonin production which aids sleep; also providing protein boost and helping maintain satiety; pair them with low energy dense fruits such as watermelon or cantaloupe to curb hunger pangs – or seek advice from your dietitian on additional healthy snack ideas!
Dairy
Dairy provides important vitamins and nutrients, such as calcium, vitamin D and potassium – with non-fat or low-fat options providing even more benefits by way of heart-healthy fats! While proteins often receive the spotlight in terms of weight loss and muscle building strategies, dairy provides similarly crucial benefits.
Dietitian Anne Mahon, RDN is fond of serving her children an ants on a log snack – peanut butter with raisins on celery for a delightful treat with nutritional benefits. Additionally, she recommends flavoring up fruits and vegetables by creating a dip out of cottage cheese, cocoa powder, and dates to enhance flavors and textures of fruit salad and other produce.
Snacks with healthy ingredients should always be on hand in your refrigerator or on the counter to reduce temptation to reach for foods high in salt and sugar, while providing nutritious alternatives can make portion control and caloric control simpler at mealtime.
Other
Snacks can either add value or detract from a diet depending on their type and frequency of consumption. Selecting healthier snacks can help to manage weight, increase energy levels and enhance mood, concentration, sleep quality and exercise ability. Magnesium and omega-3 fatty acid-rich snacks may provide stress-busting benefits while complex carbs high in serotonin may ease feelings of depression or sadness.
Making healthy snacks easily accessible makes reaching for them much simpler, instead of reaching for something processed like cookies, chocolate bars or chips. Incorporating fresh fruit, vegetables, whole grain crackers and cottage cheese as options helps individuals meet the nutritional requirements for food group servings and meeting recommended intake levels of nutrients.
