[acb-diabetics] 10 healthy snacks

Mon Jan 14 16:59:39 EST 2013

Healthy snacks are important for both children and adults. Eating nutritious

snacks can help you stay energized during the day, and help keep you from 
overeating at regular mealtimes or resorting to junk foods when hunger 
strikes. You can also use a healthy snack to bolster your nutritional intake

over the course of your day.

"You should think of a quick snack as a mini-meal," advises Debra J. 
Johnston, RD, registered dietitian and director of nutrition services at 
Remuda Ranch, a treatment program for eating disorders in Wickenburg, Ariz. 
"A healthy snack is a great opportunity to add the fruits, vegetables, 
fiber, protein, and dairy that you need in your diet. Mix your food groups 
and avoid unhealthy fats to snack smart."

10 Easy Snack Ideas

Here are healthy snack ideas that draw from different food groups to provide

a good nutritional balance:

1. Up your dairy and fiber intake by mixing a 6-ounce container of plain, 
non-fat, Greek-style yogurt with 1/2 cup of berries and 1 tablespoon of 
ground flaxseed, says Lanah J. Brennan, RD, a registered dietitian in 
Lafayette, La., and a nutrition blogger.

2. Make your own trail mix. Start with raw almonds, chopped walnuts, and 
pistachios - look for nuts without added salt or oil. Then add raisins or 
dried blueberries and cranberries; again, be sure to look for those without 
added sugar.

3. Mix 1/2 cup of low-fat cottage cheese with 1/2 cup of no-sugar-added 
applesauce and sprinkle with cinnamon for a tasty dairy and fruit 
combination.

4. Dip sliced cucumbers, radishes, and grape tomatoes in hummus. You can 
substitute raw carrots or any other favorite vegetable for a great 
high-fiber snack.

5. One of the best healthy snacks is popcorn, says Johnston. It's low in 
calories and provides good dietary fiber. For variety, try spraying popcorn 
with low-fat, olive oil-based cooking spray instead of adding butter.

6. An old snack favorite that combines vegetables and protein is "bugs on a 
log." Spread peanut butter on a celery stick and then sprinkle with raisins 
or dried cranberries for a nutritious mini-meal.

7. Another quick and healthy snack is a half sandwich. Use whole-wheat bread

and layer on some lean meat such as turkey for protein, a slice of cheese 
for dairy, and lettuce and tomato for vegetables.

8. For a snack you can carry in your pocket, a bag of toasted almonds can 
give you a quick boost that is loaded with protein, healthy fat, and fiber, 
advises Joan Salge Blake, MS, a registered dietitian and clinical assistant 
professor of nutrition at Boston University.

9. Healthy snacks can come from the freezer aisle, too. Frozen cubes of 
mango make a delicious snack. "Tropical fruit doesn't have to be just for 
vacation," says Blake. Frozen grapes and banana chunks are tasty, too.

10. Salsa is a great vegetable snack. One-half cup of salsa equals one 
vegetable serving. For a tasty salsa dipper, try whole-grain crackers.

Healthy snacks are not just a way to curb hunger during the day. A quick and

easy snack can also be an opportunity to stick to your overall nutrition 
plan. "All foods can fit into a healthy meal plan when we incorporate 
balance, variety, and moderation," says Johnston.

Last Updated: 04/07/2010

"Faith is not the belief that God will do what you want. Faith is the belief

that God will do what is right."
- Max Lucado
~Blessings, Sugar

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