by Barbara George, RD
Choosing foods that satisfy your hunger, supply you with energy and provide nutritional value is not always as simple as it seems. Some snacks may be low in calories but lack essential nutrients, so it’s important to consider all aspects when deciding on the perfect snack. Here’s the lowdown on snacking and some healthy snack choices.
Fruits and vegetables can provide a feeling of fullness while also providing vitamins, minerals, fiber and other nutrients. Eat fruits and vegetables on an empty stomach to get the most benefit for your body.
Whole grain snacks are rich in fiber and complex carbohydrates, which give you more energy and endurance. Try whole-grain crackers, pretzels and crisp-breads with an optional tablespoon of nut butter or guacamole to ward off hunger.
Nuts and seeds provide your body with protein so they are naturally more satisfying. Since they can be very rich in healthy fats just be conscious of controlling the portion size. Healthy snacks can be very helpful when adapting to a new way of eating. Be conscious of how much snacking is beneficial and how much is too much. For example, a handful of almonds (14 nuts) is approximately 100 calories. Here are some other healthy options to consider:
- 1 cup sliced bananas and fresh raspberries
- 1 medium apple
- 1 cup of carrots
- 3 cups air-popped popcorn
- ¼ cup (small handful) peanuts, almonds, cashews or walnuts
- 4 avocado slices with fresh salsa