Health experts often encourage individuals to enjoy snacks between meals as a means of curbing overeating while providing access to various sources of nutrition.
Addition of healthy, crunchy snacks can be an easy way to increase vegetable and fruit consumption. Here are some savory or sweet options that might suit your snacking needs:
Fruit
As a healthy snack, whole fruits can provide essential nutrition at low calorie counts and in small doses of fructose (the sugar found in fruit). Overconsumption can cause problems; but fruit remains better than sugary drinks in this regard, as fructose will enter the liver quickly compared with when consumed through eating fruit where fructose enters slowly into bloodstream over time.
Fresh berries make an easy and satisfying snack when combined with yogurt or nuts, while dried fruit offers another option as it provides fiber and antioxidants for overall good health. According to Harvard Health Publishing site, both of these options contain essential dietary components for wellness.
Maintaining an arsenal of healthy snacks can help keep hunger at bay and avoid reaching for processed food when hunger strikes. Whole fruits, cut vegetables, cottage cheese and whole grain crackers make healthy snack options that are simple to prepare and convenient to have on hand when hunger strikes – make sure that portion sizes are monitored when snacking!
Nuts
Nuts are packed with nutritious fats and rich in essential vitamins, minerals and phytochemicals that may help protect against disease. Furthermore, nuts provide protein for energy boost as well as being an excellent source of protein – just be wary of mixes containing salt or sugar coating that may lower their nutritional value.
Regular consumption of nuts may help lower risk for heart disease, cancer and diabetes. It’s best to eat raw or lightly toasted in the oven nuts rather than deep-frying them for optimal results.
Devon Peart, a registered dietitian and trail mix expert, advises combining nuts with whole-wheat Chex cereal, pretzel pieces, raisins or any unsweetened dried fruits such as raisins for your own customized trail mix. Dark chocolate provides additional antioxidant benefits. Nuts are low in sodium and calories while providing essential vitamins, nutrients and dietary fiber; plus they’re easy to store and convenient when snacking on-the-go! Large scale epidemiological studies have confirmed this trend: people who regularly consume nuts are less likely to develop diabetes than those who do not.
Whole Grains
Whole grains provide heart-healthy fiber and an abundance of essential nutrients, according to studies. Studies have also revealed that those who eat more whole grain foods tend to have lower cholesterol levels as well as reduced risks for diabetes, stroke and colorectal cancer. Furthermore, insoluble fiber present in whole grain products helps feed good bacteria that reside within our guts.
Look for “whole grain” or the specific name of its type (wheat or rye) near the top of any food label’s ingredient list for labeled food products containing this food group. Whole grain snacks can often be found at large grocery stores as well as natural and organic markets or specialty health food stores.
The C&G Association and Healthgrain Forum developed global definitions of whole grain ingredients and foods, mandating that products contain at least 8 grams per dry weight serving of whole grains per product. Their definitions have since been widely adopted worldwide.
Bars
As they navigate their hectic daily schedules, rushing between meetings or gym sessions or transporting children to soccer practice and ballet classes, many busy adults turn to bars as convenient snacks – yet not all are equal when it comes to nutritional value.
Focus on bars containing few ingredients, particularly those featuring whole food inclusions. Be wary of added sugars (even if not listed on the label) and unhealthy fats such as trans-fatty acids from processed vegetable oils as well as artificial dyes or flavors added for flavoring purposes.
Check the label for nutrient-dense, sustainably-sourced ingredients that add value. Some start-up bars have begun using upcycled materials from beer brewing operations and sea vegetables as savory inclusions that help set their offerings apart. Another trend involves including probiotics or prebiotic fibers in their recipes as a means of improving gut health.
