Healthy Snacks for the Family
By Ruthy Watson, PhD, MSPH
Adjunct Professor, Kaplan University School of Health Sciences
Eating healthy can be a challenge, but it must be a priority if you wish to see changes in your health and body. Choosing healthy snacks is the key to preventing overeating and staying on track with your nutritional goals. It is also a way to keep your body fueled consistently throughout the day.
Let’s start with fruit. All fruit in its natural state is healthy, and dried fruits are healthy as well. Though fruit has sugar, it is natural sugar—not added or processed— therefore a great choice for snacking. Some fruits contain fiber that is necessary for keeping cholesterol levels in check (LDL low and HDL high). Fruits are also effective sources of potassium, magnesium, and vitamins A and C.
All fruits are recommended for snacking but here is a list of a few that are preferred:
- Apples (with skin on)
- Pears (with skin on)
- Bananas
- Watermelon
- Cantaloupe
- Dried plums (prunes)
- Dried apricots
- Kiwi
- Strawberries
- Blueberries
- Oranges
- Mango
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Fresh vegetables are also good snack options. They can be eaten alone or with a healthy dip, and, just like fruit, vegetables are sources of vitamins, minerals, and fiber. Here is a list of recommended vegetables:
- Broccoli flowerets
- Cauliflower
- Mushrooms
- Baby carrots or carrot sticks
- Grape or cherry tomatoes
- Sliced zucchini or yellow squash
- Sliced green, red, or yellow pepper
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Nuts are good sources of omega-3 and omega-6 fats, zinc, and protein. Examples of healthy types of nuts include the following:
- Sunflower seeds
- Peanuts/peanut butter
- Almonds/almond butter
- Walnuts...
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