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Selecting smart snacks in between work and shuttling kids to school,sports and other activities can curb your hunger, keep your energy level high, and provide your body with the vitamins and nutrients it needs.
by Beth Kilgore
Choosing snacks that are low in far and sugar will satisfy the hunger for longer and minimize those food cravings. Only, watch it when foods are advertised for their low fat content; more sugar may have been added to make them ”taste better.”
But let’s be realistic. Sometimes it’s not easy to find a fast snack that is healthy and nutritious. Here are some ideas you can pull together ahead of time so that you can truly grab and go.
Fruits
Cherries, dried and fresh apricots, oranges and pears are full of nutrients, vitamins and fiber, low in sugar and have fewer calories than other fruits. Blueberries (delicious frozen!) are rich in phytonutrients and Vitamin C, can help prevent urinary tract infections (as do cranberries), and improve short-term memory. Apples provide a good source of Vitamin C (antioxidant) and pectin. Try dipping them in all natural peanut butter for a very delicious and healthy protein-filled snack.
Vegetables
Vegetables provide important nutrients, fiber and vitamins. Keep baby carrots, celery, cauliflower, broccoli, cauliflower, cucumbers, mushrooms and my favorite red peppers ready for munching.
Broccoli, for example, provides Vitamin A & C (antioxidants) and is a good source of calcium, potassium, and fiber.
Try low sodium vegetable juices for a quick and healthy snack full of vitamins and minerals from a mix of vegetables.
Whole Grains
Low-fat whole grain crackers or crisp breads, low-fat whole grain pretzels are rich in fiber and good carbohydrates.
Granola bars, cereal bars and rice cakes are full of fiber and delicious but an often contain a great deal of Trans fat. Select ones that are low in sugar and Trans fat.
Protein
Nuts and seeds are the best sources of protein and certain mono-saturated fat (good fat) and can fill you up faster. Almonds have more calcium than any other nuts and provide a healthy allowance of Vitamin E. But, eat in smaller quantities because of their caloric count.
Dairy Products
Low fat dairy products can help provide the body with calcium it needs. Try part-skim mozzarella cheese sticks, low-fat light yogurt, and low- fat pudding cups. Small containers of cottage cheese (select low sodium) are delicious with stalks of celery or carrots. Or, stuff celery with low-fat cheese for a tasty treat. Add fresh blueberries or strawberries to your yogurt.
Preparing snacks in advance
Preparing healthy snacks in advance can help you stay on tract when on a hectic schedule. Try making your own trail mix by combining equal amounts of cereal, dried fruit, nuts and chocolate chips. The whole family will enjoy this snack!
Low fat hummus can be bought in a variety of different flavors or made at home very easily. Use it to dip fresh vegetables for a healthy treat! Hard boiled eggs or light popcorn are also good options.
Remember, spending a little time planning can save you from the high calorie culprits that we tend to munch on when we’re in a crunch.
For more information, visit Mayoclinic.com.
Quick Snacks
1 cup blueberries – 84 calories
1 small apple/1 med orange – 60 calories
1 cup cubed cantaloupe – 60 calories
Unsweetened applesauce – 60 calories
½ cup baby carrots – 25 calories
1 cup broccoli/cauliflower – 25 calories
Wheat crackers – 70 calories
2/3 cup low-fat cottage cheese – 110 calories
2 cups light popcorn – 60 calories
