Healthy Snacks
Hello members,
I was doing some research on healthy snacks, and found some
information that I thought I would share with everyone. A snack
is anything that provides you with 100 calories and a healthy snack can
fit into the following food groups: fruits and vegetables (essential
for vitamins, fiber and other nutrients), whole grains (rich in
carbohydrates which can give you power), nuts and seeds (high in
calories, but an essential source of protein) and low fat dairy
products (a great calcium and protein source).
Some smart 100 calorie snacks suggested by the Mayo Clinic are: “1
cup sliced bananas and fresh raspberries, 2 cups of carrots, 3 ½ cups
of air popped popcorn, 5 melba toast crackers, rye or pumpernickel, 2
table spoon of peanuts, 2 domino sized slices of low fat Colby or
cheddar cheese, or 1 fat free chocolate pudding cup.”
They also mention ideas for quick and healthy 200 calories snack
meals, which are a better alternative to skipping a meal, or opting for
an unhealthy choice. Some of the ideas mentioned are:
- “Toast one-half of a whole-wheat English muffin. Top with one slice
Canadian bacon, a tomato slice and one slice low-fat American cheese.
Microwave until the cheese melts.
- Spread 1 tablespoon part-skim ricotta cheese over one-half of a small
cinnamon-raisin bagel. Sprinkle with cinnamon if desired and top with a
thinly sliced apple.
- Top a small baked potato with 2 tablespoons fat-free plain yogurt and sprinkle with Cajun seasoning.
- Layer a 6-inch soft corn or flour tortilla with 2 tablespoons
shredded low-fat cheddar or Monterey Jack cheese. Microwave until the
cheese melts. Slice into bite-sized pie shapes. Dip into some salsa if
desired.
- Mix 1/4 cup cold leftover chicken or convenience-type chunk chicken
with sliced seedless grapes, 1/2 tablespoon sunflower seeds, 1
tablespoon plain low-fat yogurt or fat-free mayonnaise and a dash of
curry powder. Stuff into half of a whole-wheat pita pocket. “
Members, what are some healthy meals that you enjoy, which don’t require a lot of work but are delicious and still nutritious?
Mayo Clinic Staff. The Mayo Clinic. Snacks: How they fit into your
weight – loss plan. Available online: <
http://www.mayoclinic.com/health/healthy-diet/HQ01396 > January 5,
2010.
Luciana, Bilingual Health Educator