by Susan Morris

Created on: July 12, 2008   Last Updated: June 29, 2009

Ten Healthy Snacks

We've all been there. Hungry, short on time, standing in front of a vending machine, resigned to yet another high calorie, low nutrition snack.

Many of us have been raised with an emphasis on three square meals a day, with little attention paid to snacking, or with snacking labeled "bad." Yet many of us are often on the go, and it's hard to avoid the drive-through when hunger strikes.

There is some good news though. Snacking can be healthy. In fact, a diet which includes several healthy snacks can allow a person to enjoy smaller portions at mealtimes, which is better for blood sugar levels.

It helps to plan ahead so that the "good" treats are on hand when you want them. Here are some ideas to get you started:

Almonds: A handful of almonds (about one ounce,) is rich in vitamin E, fiber, phosphorous, protein (6g), potassium, calcium and iron. The monounsaturated fat in almonds helps maintain healthy cholesterol levels. Mix it up by alternating with walnuts, sunflower and pumpkin seeds or cashews.

Yogurt: Every grocery store contains several varieties. Some are all natural, some are sugar-free.

Pretzels: Nearly all varieties are fat free, and if you need a little extra flavor, try dipping them in peanut butter. Check the peanut butter label and choose the brands made only with peanuts and a little salt.

Beef jerky there are delicious varieties available that are low in salt and contain no chemicals. Or you can make your own in a dehydrator. A good brand to try is Buffalo Bill's.

Don't forget drinks! Here are some alternatives to soda:

Fruit and vegetable juices: Plenty of brands come in individual serving sizes, are much better for you than soda, and some are quite interesting to drink. Besides the delicious stand-by brands like V-8, why not try POM Wonderful Pomegranate Juice?

Kelloggs Special K Protein Water: This comes pre-mixed or in packets that can be added to water. Containing just enough protein and carbs to keep you going until dinner, they are quite delicious.

EmergenC: Add a packet of this to water instead of drinking a soda, and you are giving yourself a vitamin boost that tastes wonderful.

Green Tea with Stevia: Green tea is rich in antioxidants, and stevia is an herbal sweetener that has no calories. Found online or in health food stores, the concentration of stevia varies by brand, so follow the label directions.

Tips:

Think of snacks as nutrition and part of your diet, just like regular meals.

Read the labels. Some snacks might seem healthy until you see what's in them. Claims of high fiber or protein will not necessarily outweigh the sugar and fat.

Can't eat just one? Limit your portions to the correct size, and if you are still hungry, try another healthy snack. Whatever you do, don't eat the whole bag, or you may lose the benefit of your healthy choices.

Don't forget some of these other tried and true snacks: Cut up vegetables, fruit, hard boiled eggs, and chocolate. Yes, chocolate. Certain brands, like Cocoavia, are low in sugar and fat, and high in cholesterol fighting flavanols. Some contain vitamins, minerals and protein, like all natural Zone Perfect Classic Crunch Nutrition Bars.

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