Store your fridge and pantry with nutritious snacks packed with vitamins, minerals and hydration. Cut fruits and vegetables ahead of time so it’s easier to grab something nourishing when hunger strikes.
Make sure your healthy snacks contain a balance of protein, fiber and healthy fats; for instance, jicama sticks dipped in salsa contain 54 calories while still offering lots of crunchiness!
Fruit
Fruit is an ideal food choice to help meet recommended intake levels for different food groups, providing vitamin C, fiber and potassium while limiting added sugars and fats.
Be wary of fruit juices, which may contain added calories. Instead, opt for whole fruits such as bananas, berries and pears as these contain important nutrition. Figs, dates and raisins also offer important dietary support.
Keep healthy snacks on hand to prevent people from turning to less-than-nutritious junk foods, but be wary of portion size; healthy snacks can still contain too many calories.
Vegetables
Vegetables are packed with fiber and low in calories, making them an excellent snack choice for those trying to watch their weight. In addition, vegetables provide protein, vitamins, and minerals – an added bonus!
Nutritionists advise adding five to nine servings of fruits and vegetables into your daily diet for maximum nutritional benefit. Choose colorful options in order to get an array of different vitamins.
Vegetables include lettuce leaves, stems (celery and asparagus), roots (carrots and beets), tubers (potatoes), flowers (broccoli and cauliflower), and seeds (peas). Some plants that are technically classified as fruits like tomatoes also often used as vegetables in cooking; these have more of a savory taste and should usually be part of main courses or side salads. As with fruits, veggies can either be eaten raw or cooked depending on personal preference.
Nuts
Nuts are an excellent source of healthy fats and deliver essential vitamins such as Vitamin E and Selenium. Furthermore, nuts add protein as well as an appealing crunchiness to snacks or meals.
Nuts may help reduce diabetes and heart disease risk. But their high caloric content should be limited – aim for only eating a cupped palmful per day as this should keep calories under control.
Shop for plain, unsalted nuts that have not been roasted in oil. Doing so could result in increased levels of sodium.
Add nuts to breakfast cereals or yogurt with fruit for a nutritious boost, or sprinkle on salads, meatless soups and stir fries as a delicious finishing touch. Nut-based bars also make an excellent healthier alternative that are convenient to take along on trips.
Seeds
Seeds add texture and nutrients that support heart, bone, muscle and brain health. Plus, seeds provide fiber–essential to a healthy diet and may even lower risks such as cardiovascular disease, Type-2 diabetes and cancers.
Sprinkle seeds over salads, add them to hot or cold cereal, or top yoghurt parfaits as an edible decoration. Popular choices are flax seeds, chia seeds and sunflower seeds, which contain omega-3 fatty acids as well as iron, zinc and magnesium – plus they’re packed full of lignans which have been proven to lower cholesterol and blood sugar levels as well as improve oestrogen balance – part of a growing wellness trend that involves adding more plant-based foods into diets. The seed craze is part of this larger wellness trend as people try and incorporate more plant-based foods into their diets.
Bars
An energy bar can make for a convenient snack option on-the-go. But it is essential to read its ingredients, to ensure it does not contain excessive levels of sugar or artificial additives that could interfere with blood sugar and energy levels.
Protein bars may help balance blood sugar and increase energy by providing the body with both simple and complex carbs, which will be broken down by cells into glucose to fuel physical activity (5).
Granola bars make an excellent snack that provides both carbohydrates and fibre in one convenient package. Not only are they portable and convenient to take with you on-the-go, they’re often mixed with dried fruit or chocolate chips for even easier eating on the move!
