Snacks, if consumed wisely, are essential in maintaining a healthy diet. "Research suggests that, like a charge for a battery, eating about three meals a day with two or three snacks in between can make your metabolism more efficient," says Stephen Gullo, a psychologist and a weight-control specialist in a Real Simple article titled, "How to Snack Smarter."
However, many people fall into the trap of going for the snack foods that taste good but contain little more than empty calories, such as potato chips or candy. The trick is to find snacks that are tasty but also pack a nutritional punch.
It's easier than you may think. Simply look for high protein or high fiber snacks. With this, you’ll feel fuller for a longer stretch of time and your cravings for the naughty stuff will stay at bay.
Healthy Snack Foods
Fortunately, when it comes to healthy snack ideas, the sky is the limit. Below is a list of ten delicious but healthy snacks that will not only satisfy your cravings, but will keep you sustained until your next meal.
- Air Popped Popcorn: This popular whole grain snack food is loaded with fiber and is low in calories. Steer clear of the butter and you've got a healthy movie-time snack to keep you going.
- Almonds: “The best snack of all.” says Dr. Oz, cardiothoracic surgeon, author and host of The Dr. Oz Show about this healthy nut. He explains, “Because nuts are high in fiber and protein, they’ll satiate you so you’ll never be hungry.
- Sliced veggies with reduced fat dip: By pairing a handful of carrots or celery with your favorite dip, you will get more enjoyment out of a serving of nutrient-dense raw veggies. Try adding taco seasoning mix to a reduced fat Greek yogurt for a zesty spin on your dip.
- Skim milk chai latte: Though this trendy beverage tastes like like a fat-filled sweet treat, when made with nonfat milk a 12 oz serving packs 6 grams of protein with only 150 calories, based on Starbucks standardized recipe calculations.
- Plain reduced fat yogurt with honey, agave or fresh fruit: Store bought yogurts, while tasty, are loaded with sugar and other artificial ingredients. By mixing it yourself, you control the sugar content, flavor and texture.
- Sliced apples dipped in reduced fat peanut butter: The perfect marriage of fruit and nuts, this easy nosh is a favorite of children and grown ups alike. For a different twist on this snack, go for an almond or pecan butter instead.
- Whole wheat pretzels: While regular pretzels are lower in fat and calories than your average potato chip, they offer little in the way of nutritional substance. By choosing a whole wheat version, you will feed your body the fiber it wants in a crunchy snack.
- Strawberries with a sprinkle of brown sugar: The natural juices from the strawberries combined with the sugar will produce a light syrupy sauce that coats the strawberries.
- Frozen banana dipped in dark chocolate: Since dark chocolate is rich in antioxidants, you can enjoy this dessert-like snack without the guilt. You can even add a little protein by topping it with crushed nuts.
- Hard boiled eggs with paprika: To add a little pizazz to a protein-packed hard boiled egg, drizzle with olive oil and top with paprika and a pinch of salt and pepper.
Smart snacking in between meals can curb your cravings. "Small meals/snacks eaten about every 2 1/2 to 3 hours tend to translate into more stable blood sugars throughout the day," says Elaine Magee, MPH, RD and author of Web MD Weight Loss Clinic's "Recipe Doctor." She adds, "When you graze instead of gorge, you avoid extreme hunger and tend not to overeat at any one meal."
The key to choosing a healthy snack is to find one that will give you the sustenance your body needs to keep you going until your next meal.
Sources:
Gage, Eleni. “How to Snack Smarter.” Real Simple. Retrieved January 2011.
Hogan, Theresa. "Dr. Oz's Faborte Healthy Foods." health.com. Retrieved on January 7, 2011.
Magee, Elaine, MPH, RD. "Snack Attack: 10 Ways to Have That Snack and Lose Weight." Medicinenet.com. Published January 2003. Retrieved January 2011.
Related Articles:
Good Carbs Bad Carbs: What Your Body Needs
Eating Smart: Great Foods for Healthy Skin
Stephanie Young - I am a freelance writer with 15+ years of communications experience. I am also the mother of two who, like most people, has lived through ...
Join the Conversation