Tips on Healthy Snacks to Quell Hunger Pangs

1. Air-popped popcorn

It is one of the best snacks to choose for overall crunch appeal. It’s light, healthy and provides a high amount of fibre. Choose a low-fat option with no additional butter or flavouring.

Portion watch: 1 cup of air-popped popcorn is approximately 31 calories.

2. Yoghurt

It is a very good source of protein, Vitamin B12, potassium, molybdenum and zinc. People who are lactose intolerant can eat yoghurt because much of the milk sugar has gone into the yoghurt. Buy plain yoghurt and add fruits into it.

Portion watch: 1 cup of non-fat yogurt is approximately 107 calories.

3. Sliced vegetables

Cut them up and keep them stored in the refrigerator so they are ready to go. Think carrots and beyond — peppers, broccoli, cauliflower, zucchini, snow peas, celery, cucumbers, fennel, and radishes. Calories vary but you can eat a cup or any of these for less than 100 calories.

Portion watch: 1 cup of broccoli florets is approximately 31 calories.

4. Cherry tomatoes

Cherry tomatoes are a great snack choice because they are small, tasty and provide important nutrients. They are a good source of Vitamin E, thiamin, niacin, Vitamin B6 and folate. Good-quality cherry tomatoes will be firm, smooth-skinned and at least pink in colour.

Portion watch: 1 tomato (17g) is approximately 5 calories.

5. Fruit smoothies

A quick nutrient-packed snack. You can either make your own fruit smoothies at home or pick one up at your local smoothie store. When buying smoothies, choose water, non-fat milk or real fruit juice as base liquid, not ice-cream. And make sure real fruits, not juice, are added.

Portion watch: 1 cup (small) of fruit smoothie is approximately 107 calories.

6. Dark chocolate

With at least 70 per cent cocoa solids, it is a good source of antioxidants. Dark chocolate has twice the magnesium and more iron than milk chocolate.

Portion watch: A 20g bar or chunk is approximately 100 calories.

7. Pickles

Naturally packed with vitamins, pickles are fat-free and low in calories. While you’re eating pickles, it’s advisable to take some calcium and mineral supplements, too. The acidity of the pickles will accelerate the absorption of calcium.

Portion size: 1 spear (31g of pickles (dill)) is approximately 5 calories.

8. Seeds

They are high in fat, mostly unsaturated healthy fat, and since they weigh so little, seeds are easy to eat on the move, therefore a very portable healthy snacking option. Seeds are also high in protein and a good source of phytosterols — plant compounds which are believed to reduce cholesterol and enhance immune function.

Portion watch: A tablespoon each of pumpkin seeds and sunflower seeds is approximately 200 calories.

9. Almonds and apricots

The former is high in protein and fibre and the latter is rich in carotenes. Interestingly, dried apricots have a far greater nutritional value than fresh ones because the nutrient content is concentrated. Dried apricots also have 12 times the iron, seven times the fibre and five times the vitamin A of the fresh ones.

Portion watch: Six to eight apricots plus 20 to 25 almonds is approximately 250 calories.

10. Fruits

Fruits contain vitamins, minerals, water and fibre, which can help you feel fuller between meals. Choosing fruits for snacks can help you achieve a caloric deficit without feeling hungry and deprived.

Portion watch: One apple and one pear is approximately 125 calories.

Source: http://www.nst.com.my

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