Healthy, balanced meals are important, but what is healthy and easy to eat when you feel hungry in between meals? Instead of reaching for a quick fix such as crisps or a chocolate bar, which are loaded with sugar and unhealthy fats, consider choosing convenient, healthier options that are actually good for you. Here is a list of healthy snacks for when it's not quite yet time for tea.
Healthy Carbohydrate Snacks
Avoid simple carbohydrates such as innutritious, calorific sugary drinks and biscuits which may make you gain weight. Whole grain foods high in complex carbohydrates are good choices as they release energy slowly and their fibre helps promote a feeling of fullness. Try:
- Low-sugar, whole grain breakfast cereal
- Whole grain toast with peanut butter
- Whole grain crackers and crisp breads
- Whole grain pita bread warmed in the oven, cut into triangles and dipped in low-fat hummus
- Whole wheat pretzels
- Rice cakes with low-fat cream cheese and cucumber
- Baked tortilla chips with salsa
- Air-popped popcorn
Healthy Dairy Snacks
Dairy snacks are good sources of protein, vitamins and minerals. Try:
- A glass of skimmed or semi-skimmed milk instead of a fizzy drink
- Low-fat milk blended with some fruit such as a banana to make a smoothie
- Low-fat fruit yoghurt or frozen yoghurt
- A slice of low-fat cheese, such as cheddar, Monterey Jack or Edam
- Cottage cheese spread on whole grain crackers
Fruit and Vegetable Snacks
Fruit and vegetable snacks are low in fat and packed with vitamins, minerals and fibre. Try:
- Raw vegetables such as celery and carrots cut up into sticks and dipped in low-fat hummus
- Celery sticks spread with peanut butter or low-fat cream cheese
- A bowl of vegetable soup
- Melon, grapes, bananas, apples and blueberries
- Fruit ice pops made by freezing fresh fruit juice in ice pop molds
- Tinned fruit in fruit juice rather than syrup
- Dried fruits with no added sugar, such as apricots, prunes and figs
Nuts and Seeds
Nuts and seeds are a good source of healthy, monounsaturated fat as well as protein and fibre which help to fill you up. Nuts and seeds can be high in calories, so try not to eat more than a handful at a time. Here are some nut and seed suggestions along with the important vitamins and minerals they contain:
- Almonds: vitamin E and calcium
- Brazil nuts: magnesium
- Cashew nuts: zinc and iron
- Hazelnuts: folate
- Pistachios: potassium and vitamin B6
- Walnuts: folate and omega-3 fatty acids
- Pumpkin seeds: zinc and iron
- Sunflower seeds: vitamin E
It is possible to choose healthy snacks that are quick and easy to prepare if you don't have much time. Healthy snacking satisfies hunger, provides you with good nutrition and gives you energy to keep going until it's time for a proper meal. It may help to prepare healthy snacks ahead of time and keep them in the fridge or appropriate storage containers.
For more information about nutrition, readers may be interested in The Best Foods to Eat for a Healthy Heart, Diet Tips for People with Type 2 Diabetes and Foods to Increase Fertility.
Resources:
American Dietetic Association. "Nutrient Comparison Chart for Tree Nuts" (Accessed 17th January 2011).
Mayo Clinic. "Snacks: How They Fit Into Your Weight-loss Plan" (Accessed 17th January 2011).
TeensHealth. "Smart Snacking" (Accessed 17th January 2011).
Sharon Kirby - Sharon is a freelance health writer and contributes to various print and online publications. Writing credits include Nursing Times, Good ...
