A healthy snack can offer a number of health benefits. Snacking is an effective way to fit extra nutrients into your diet and keeps you from getting hungry in between meals which could result in overeating at your next meal. A healthy snack keeps hunger at bay and allows you to stick to a moderate amount of food when you do eat your next meal. Healthy snacks are ideally around 100 calories and a mix of carbohydrates, protein, and healthy fat. Eating a healthful snack between meals prevents the body from switching into starvation mode. It means that the rate at which you burn calories slows down and anything more than the normal amount of calories you eat gets stored as fat. Here are the top 5 healthy snacks for a healthy diet:
Oats are among the healthiest grains on earth. Oats are gluten-free whole grain and a great source of important vitamins, minerals, fiber, and antioxidants. Oatmeal’s most enduring claim to fame is its proven ability help lose weight, lower blood sugar levels and reduce the risk of heart disease. Studies also show that eating oats is linked to an average 7% drop in LDL cholesterol. The fiber in oatmeal also eases constipation and helps you feel full and eat less later on during the day.
Yogurt is a very healthy snack, and eating it regularly may boost several aspects of your health. It is a popular dairy product that’s made by the bacterial fermentation of milk. It is often associated with probiotics having positive effects on immune, cardiovascular or metabolic Probiotics are “friendly bacteria” that are naturally present in the digestive system. There is some evidence which shows that some strains of probiotics can help boost the immune system and promote a healthy digestive tract. Yogurt also contains some key nutrients for maintaining bone health, including calcium, protein, potassium, phosphorus and, sometimes, vitamin D.
Dried fruit is fruit from which the majority of the original water content has been removed either naturally, through sun drying, or through the use of specialized dryers or dehydrators. It retains most of the nutritional value of fresh fruits and are perfect for snacks. A quarter-cup of dried fruit, such as apricots, a handful of almonds and a few whole-wheat crackers can be a healthier alternative to the salty snacks served in-flight. Dried fruit can be preserved for much longer than fresh fruit and can be a handy snack, particularly on long trips where refrigeration is not available.
Eating dried fruit has been linked to an increased intake of nutrients and a reduced risk of obesity. Several studies have shown that people who eat dried fruit tend to weigh less and ingest more nutrients, compared to individuals not eating dried fruit. Dried fruit is also a good source of many plant compounds, including powerful antioxidants.
Nuts are a great food to snack on and can easily be included in a variety of diets. Rather than having a bag of chips, have a handful of mixed nuts instead. You will feel more full and the health benefits are better than processed snacks. Eating nuts like peanuts, cashews, and almonds for snacks make for a crunchy way to add more protein and healthy unsaturated fats to your diet. Nuts contain high levels of unsaturated fat. It helps lower the bad cholesterol and helps maintain good cholesterol. Nuts also contain other nutrients pack in nuts, including high levels of protein, Vitamin E, zinc, Calcium, and Magnesium.
Banana is a naturally prepackaged goodness you can take anywhere, with the added benefit of cramp-preventing potassium. It is one fruit that is commonly available across the globe. Banana is loaded with fiber. Increasing consumption of fiber-rich foods such as bananas can lower risk of both cardiovascular disease and coronary heart disease. Banana is loaded with essential vitamins and minerals such as potassium, calcium, manganese, magnesium, iron, folate, niacin, riboflavin, and B6. These all contribute to the proper functioning of the body and keeping you healthy.