Sometimes you just need a snack. The problem is trying to find healthy snacks. We have some great, healthy snack ideas that are super easy to prepare. Whether you’re at home or on the go, try these healthy food snacks.
Healthy Food Snacks
Probably the most obvious healthy snack is vegetables. Veggies are the perfect snack. They are probably the healthiest snack you could choose and are going to supply you plenty of nutrients. They are also easy to snack on. It’s hard to stop snacking on them when they are there in front of you, and before you know it you’ve sedated your hunger.
Veggies are filled with water, which will not only keep you hydrated but will also help keep you satisfied.
Stay clear of store bought veggie dips. They are loaded with salt and other preservatives. If you are looking for a healthy veggie dip try hummus. It’s easy to make and there are plenty of healthy hummus recipes.
Carrots, broccoli, bell peppers, green beans, cauliflower, cucumber, and celery are all easy vegetables to eat at home or on the go. Pre-slice your veggies and pack them in portion-sized containers so you have them ready when you want them.
Carrots: Carrots are high in vitamin A (β-carotene). They’re also a good source of potassium, calcium, phosphorus, vitamin C, vitamin K1, and antioxidants. Carrots are also high in polyacetylene, and anthocyanins, which have been shown to inhibit cancer growth and improve brain function.
Broccoli: Broccoli is high in vitamin C, fibre, phosphorus, folate, calcium, vitamin K1, and vitamin A (β-carotene). Broccoli has antibacterial and antiviral properties. Eating high levels of broccoli has also shown to decrease your risk of cancer.
Bell peppers (yellow): Bell peppers are all good but yellow peppers are the most nutrient dense. Peppers are higher in vitamin C than citrus fruit and have no sugar. They are also a good source of folate, vitamin A (β-carotene), potassium, and phosphorus. Peppers are pretty much nutrient filled water, making them the ultimate healthy snack.
Green Beans: Green beans, also known as string beans or snap beans, are another good snack. They are a good source of folate, vitamin K1, vitamin C, vitamin A (β-carotene), calcium, iron, potassium, and fibre. They are also higher in omega-3 than omega-6.
Cauliflower: Cauliflower is high in vitamin C, and is a good source of most other vitamins and minerals. It is also higher in omega-3 than omega-6. Many of the nutrients in cauliflower promote DNA repair and fight cancer, making it a great snack.
Cucumber: Cucumber is mostly water but they do contain potassium, phosphorus, and fibre. Cucumber is a good snack to keep you hydrated. You can also put cucumber in water for a refreshing beverage.
Celery: Celery is another veggie that is mostly water. It contains vitamin A (β-carotene), calcium, potassium, folate, and fibre. Celery has been a popular veggie with people trying to lose weight, but we’d recommend choosing something with higher nutrient levels.
Pick the veggies you like the best and are most likely to eat. Some have more nutrients than others, but the important thing is that you are getting veggies into your diet. Feel guilt free when snacking. Eating veggies is doing you good and keeps you from eating junk food.
Almonds, like most nuts, are loaded with calories. This can scare people who are trying to be weight conscious. As a general rule, 10-15% of the calories in nuts are not absorbed into the body. Luckily the fats in nuts are healthy and help you absorb protein and vitamins. They’re also packed with nutrients
If you look past the calorie count on the nutrition label you’ll see almonds are filled with nutrients. Almonds are a great source of monounsaturated fat, a healthy fat that is tied to many health benefits. Almonds are also a good source of fibre, which is crucial to keep you moving regularly. This tree nut is a great source of protein and magnesium, and also supplies you with vitamin B2, calcium, manganese, iron, and vitamin B-6.
Almonds take it home with high levels of Vitamin E. This is an important vitamin that is tied to improving health and disease prevention.
Pumpkin or Sunflower Seeds
Pumpkin or sunflower seeds are another nutrient-rich snack. Seeds are an easy way to boost your magnesium levels, an important nutrient most people are lacking.
Sunflower seeds and pumpkin seeds are tasty snacks that contain plenty of magnesium. A 100g serving of sunflower seeds contains 325mg of magnesium, high levels of vitamin E, B1, B2, B3, B5, and B6. Pumpkin seeds (also called pepita) have 550mg of magnesium for every 100g serving. They are also a great source of manganese, phosphorus, zinc, and contain 29.84g of protein.
We love eggs here at Good Whole Food. A whole hard-boiled egg is a great source of nutrients. Eggs contain most vitamins. We’ve listed them below, along with the percentage of your RDA, based on 100g (2 eggs).
- Vitamin A (19%)
- Thiamine (6%)
- Riboflavin (42%)
- Pantothenic acid (28%)
- Vitamin B6 (9%)
- Folate (11%)
- Vitamin B12 (46%)
- Choline (60%)
- Vitamin D (15%)
- Vitamin E (7%)
- Protein (26%)
- Calcium (5%)
- Iron (9%)
- Magnesium (3%)
- Phosphorus (25%)
- Sodium (8%)
- Zinc (11%)
Eggs and are a perfect source of all 21 amino acids that make up protein. Eggs need to be refrigerated though so this isn’t a get snack if you are going to be out and about. If left in heat too long become a high-risk source of Salmonella.
If you’re going to snack, be smart and choose healthy good whole food options.