Healthy Snack Options

Posted by Lana on Jun 15, 2010 in Featured, Food, Healthy Eating | 4 comments

Do you ever feel like you can’t make it to the next meal without slipping up and eating something you know you shouldn’t because you can’t seem to feel satisfied? Do you feel like you make bad choices for snacks because, well….you just don’t know what you should be eating? In our rushed lifestyles, we tend to eat the same things day in and day out, much of the time forgoing foods that are packed with nutrients to keep our blood sugar level and feeling our best. I am not a nutritionist (although I was a couple of classes short of a minor in it), but as an Exercise Physiologist, I feel confident in recommending these healthy foods to anyone who’s looking to ramp up their intake of fiber, antioxidants, heart healthy Omega 3 fats, and too many vitamins and minerals to count. In no particular order:

Sardines -Get the kind packed in pure olive oil, and eat them right out of the can, or with a whole grain cracker. They contain the powerful Coenzyme Q10 (CoQ10) . These little nutritional powerhouses are also ample sources of vitamin B12, selenium, omega-3 oils, protein, phosphorus and vitamin D. If you get a good brand, they taste pretty much like canned tuna….but better, in my opinion. From associated content:

In a 1984 issue of the Town & Country magazine, James Villas wrote an article entitled “The Unsung Sardine” in which he said that “ounce for ounce, sardines provide more calcium and phosphorus than milk, more protein than steak, more potassium than bananas, and more iron than cooked spinach.”

Nuts & Seeds - Almonds, Pecans, Walnuts, Brazil Nuts, Hazelnuts, Cashews, and Pistachios are great choices. Just a small handful in between meals gives you fiber, protein, Omega 3s, and antioxidants! In addition to nuts, seeds such as flax seeds, pumpkin seeds and sunflower seeds may offer the same benefits. Again moderation is the key – limit your intake to 1 to 2 oz . Watch the sodium, and opt for salt free.

Yogurt - Try it plain topped with fruit and granola. It will give you a calcium boost, as well as a hefty dose of probiotics. Plain yogurt is also a good substitute for recipes that call for sour cream. Plain yogurt can also be used in smoothies! If it’s too sour for your liking, add some honey or your favorite zero calorie sweetener. Brands that use artificial sweeteners with added fruit are fine too!

String Cheese- Low fat mozzarella is a good choice. Pair it with a handful of nuts for a quick, protein filled snack in between meals.

Eggs - Boil some and keep in the fridge for a quick, high protein snack, or chop in up in a salad for lunch. Scrambled eggs cooked in non-fat cooking spray with bell pepper, onions, and low fat cheese is a good choice for breakfast, or any time of the day! Eggs (yolks in particular) are loaded with nutrients: 100% of the carotenoids, essential fatty acids, calcium, iron, phosphorus, zinc, thiamin, B6, folate, B12, and vitamins A, E, D, and K. Some important information about the “incredible edible egg:” From http://www.cholesterol-and-health.com/Egg_Yolk.html

One important set of nutrients that should not be overlooked is the long-chain essential fatty acids. Egg yolks contain the long-chain omega-3 fatty acid DHA, which is necessary for the brain and proper retinal function in the eye, and the long-chain omega-6 fatty acid arachidonic acid, which is required for the healthy skin, hair, libido, reproduction, growth and response to injury. These fatty acids are primarily needed by young children, pregnant and lactating women, and people with degenerative diseases involving oxidative stress, especially those of the nervous system such as Alzheimer’s. While fatty fish and cod liver oil supply DHA in larger amounts, egg yolks have an advantage over these foods because they also contain arachidonic acid and because they do not contain EPA, which interferes with arachidonic acid metabolism.

Olives - Olives are a very good source of monounsaturated fat, and a good source of iron, vitamin E, copper, and dietary fiber. Try different varieties of olives and pair them with cheese, bread, garlic, or in tuna salad.

Fruit – They are full of antioxidants, fiber, plant sterols, vitamins, minerals….I could go on and on. Some fruits are better consumed organic, so refer to this post to see which ones are on the list. Pick fruits that are in season, and pair them with some string cheese or nuts to balance out the effect some fruits can have on blood sugar.

Low Sodium vegetable juce – V8, for example is a great way to get more vegetables in your diet, and it’s portable – just toss it in your purse, briefcase, or backpack along with some nuts and string cheese, and you’ve got a great in between class snack, or ”I have a million errands to run” snack.

Avacados- They are rich in unsaturated fat, making them an excellent heart healthy choice. Avocados provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid. They also act as a “nutrient booster” by enabling the body to absorb more fat-soluble nutrients, such as alpha and beta-carotene and lutein, in foods that are eaten with the fruit. Cut them up in cubes and toss in a green salad, mash them up with garlic, diced onions and tomatoes, and a splash of lemon juice to make a quick guacamole. Or…eat them plain! They also make a great first solid food for baby. Later, when they’re able to eat finger food, just cube them up and there ya go!

By adopting these new foods into your current diet, hopefully the bad ones will disappear, along with some unwanted pounds. Remember to aim for healthy meals along with these suggested snack options. The idea is to eat healthy snacks throughout the day, and aim for smaller meals. This seems to keep metabolism raised all day, rather than allowing it to slump in between meals.

Happy snacking!