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Healthy Snack Ideas

Updated on August 31, 2017
Simon Lam profile image

Simon has been a freelance writer for five years. He obtained his Bachelor of Science in Life Science from Queen's University.


Snacking between meals can help keep you energize and can provide nutrients like carbohydrates, protein and good fats. Healthy snacks can also be sources of dietary fiber, vitamins and minerals, and phytochemicals that can fight disease. When you eat a healthy snack, you are less likely to eat a heavy meal later on since you will be less hungry. Choose a variety of snacks. Stay away from snacks that are high in calories, fat, sugar and salt such as cakes, candies, chips, chocolate, cookies, French fries, doughnuts, and sugary drinks like soft drinks and energy drinks. Below is a list of healthy snack ideas to choose from and in brackets are the health-promoting ingredients found in these the foods.

Fruits
Fruits | Source

Fruits (good sources of dietary fiber):

· Plums (phenols antioxidants)

· Oranges and grapefruit (polyphenols and vitamin C)

· Pears (antioxidant and anti-inflammatory)

· Prunes (phenols antioxidants)

· Apple (polyphenols antioxidants)

· Apricots (beta-carotene and vitamin A)

· Figs (potassium)

· Kiwifruit (vitamin C)

· Mango (vitamin A and C)

· Cantaloupe (vitamin C and A)

· Peach (vitamins A and C)

· Banana (potassium)

· Berries: blueberries, strawberries, raspberries (antioxidant and anti-Inflammatory)

· Grapes (antioxidant and anti-inflammatory)

· Fruit smoothie (see above)


Vegetables
Vegetables | Source

Vegetables (good sources of dietary fiber; enjoy the following with hummus, salad dressing or low fat dip):

· Broccoli (antioxidant and anti-Inflammatory)

· Carrots (vitamin A and antioxidant)

· Celery (vitamin C; enjoy with peanut butter)

· Green pepper (antioxidant)

· Cherry tomatoes (antioxidant)

Nuts
Nuts | Source

Nuts and Seeds:

· Walnuts (omega-3)

· Almonds (vitamin E and monounsaturated fats)

· Pecans (antioxidants and monounsaturated fats)

· Sunflower seeds (vitamin E and plant sterols)

Grains:

· Plain popcorn with cinnamon (antioxidant)

· Whole wheat bread (dietary fiber and manganese; enjoy with peanut butter)

Drinks:

· 100% fruit juice (see fruits above)

· Milk (vitamin D and calcium)

· Green tea (catechins)

· Fortified soy beverage (molybdenum and tryptophan)


Occasional Treat:

· Every once in a while treat yourself to dark chocolate with nuts!

Final Words

You can eat a snack after breakfast, after lunch and after dinner. Choose more plant-based foods like fruits and vegetables, nuts and seeds, and whole grain items. Low fat yogurt is also a good choice. Enjoy healthy snacking everyday!

Reference

The World's Healthiest Foods. 2012 [updated 2012]; Available from: http://www.whfoods.com/foodstoc.php.



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    • Simon Lam profile image
      Author

      Simon Lam 2 years ago

      Larry,

      Thank you for your comment!

    • Larry Rankin profile image

      Larry Rankin 2 years ago from Oklahoma

      Great list of healthy alternatives.