Adding snacks to your diet can increase your nutritional intake, ward off hunger, reduce tiredness and help you avoid giving in to unhealthy food temptations throughout the day. The best snacks are ones that include healthy nutrient dense foods. Unprocessed whole foods make incredible snacks to fuel your body throughout the day and provide the energy you need to perform at optimal levels. Cupcakes, chocolate chip cookies, and potato chips or candy bars can be very tempting. But if you eat these types of snacks, you may end up consuming too many calories and not getting enough of the nutrients your body needs and will lead to fat gain and out of control insulin levels which make you feel tired and sluggish. Your body needs clean fuel, so give it nutrient dense foods all day long.
Things to pay attention to
* How you prepare your snacks can make the difference between an unhealthy snack and a healthy one. Fresh fruits and vegetables are healthy snacks, but if you fry them, they become unhealthy. * Snacks that contain a lot of butter or other high-fat or high-calorie condiments aren't healthy. For example, a boiled egg is a healthy snack. If you add regular mayonnaise to make an egg salad sandwich, your snack becomes unhealthy because of the fat in the mayonnaise. However, if you add less than 1 tbsp. of mayonnaise made with olive oil to your egg to make egg salad, it is still healthy, as you need a small amount of healthy oil in your diet each day. * Additive
* Snacks with a lot of salt are unhealthy. You should consume no more than 2,300 mg of salt daily, some snacks such as salted chips, can put a big dent in this budget. Baked chips without any added salt and plain popcorn are healthy snacks that don't usually have too much salt. * Sugar is another additive to pay attention to, as it can make an otherwise healthy snack unhealthy. Fruit, for example is healthy, but if you buy canned fruit that has added sugar or is packaged in syrup, it makes it less healthy. * Calories
* Healthy snacks are low- to moderate-calorie snacks that provide nutrition. Healthy snacks should not add an unnecessary calorie to your diet. Choose snacks that contain between 100 and 200 total calories. Then, adjust your meals throughout the rest of your day to allow for the additional calories in your diet. * Some examples of low- to moderate-calorie foods that are healthy include fruits, yogurt and prepackaged reduced-calorie snack packs, such as 100-calorie snack packs. * High-calorie foods generally aren't healthy snacks. A high-calorie food, according to the Food and Drug Administration, is a food that contains 400 calories or more per serving. * Examples of unhealthy, high-calorie snacks include an ice cream sundae or a large slice of cake. * Fats
* Many foods have full-fat and reduced-fat or fat-free versions. Generally, the less fat in the snack, the healthier it is, but because some fat-free products contain sugar and other unhealthy ingredients to enhance the flavor, reading the nutrition label is important. * For example, cheese with whole-grain crackers is a healthy snack as long as you use reduced-fat cheese. Full-fat cheese contains too much saturated fat, while and fat-free cheese may contain added sugar and salt.
What’s good for our body?
* Vegetables are a good source of dietary fiber, which adds volume to food, leaving you feeling more satisfied after your snack. Nutritious vegetables are crunchy and full of flavor, as well as vitamins and minerals your body needs to function properly. * A tray of carrot and celery sticks, sliced cucumbers, cherry tomatoes, broccoli, and radishes, accompanied by a low-fat dip, makes a great snack that's low in fat and calories. * Fruits
* Fruit is a sweet way to get your daily requirements of vitamin C and potassium....