March 11, 2014

Healthy Snack Ideas

I cannot live without snacking... I hope you are same. Because snacks is great opportunity to get extra vitamins, fiber - which helps us to feel fuller for longer time, veggies.... Also snacking is better to keep sugar levels... There are many healthy benefits for snacking...

I love combine protein and carbs or fat (healthy) and carbs in my snacks. But let's start with easy snacks today. I will show you my favorite snacks combos later this week.

For now let's me show you some of great ideas for healthy snacks. You can prepare them easily home and then pack them to go. Then if your day is in a hurry just grab them instead of buying crap:

1. Popcorn

I mean HOMEMADE with less salt and NO butter added.


  • Popcorn provides about 4 grams of dietary fiber for every 4 cups of popped corn
  • Popcorn is naturally a whole grain and therefore provides the healthy benefits derived from the nutrients in every component of the whole grain
  • While plain, natural popcorn is full of health benefits, the cry for convenience and the palate of Americans have led to the addition of unhealthy “extras.” Microwave popcorn is usually packed with unhealthy oils, other additives and a lot more calories. Kettle corn and caramel corn provide hefty doses of sugars. Cheddar and other flavored types of popcorn not only include artificial flavorings, but unhealthy fats and other additives as well. Air pop or use oil to pop whole kernels. Lightly season it with sea salt or a very small bit of butter, if you can't eat it any other way.

2. Hardboiled Eggs



  • Eggs are great for the eyes. An egg a day may prevent macular degeneraton due to the carotenoid content, specifically lutein and zeaxanthin. 
  • People who eat eggs every day lower their risk of developing cataracts, also because of the lutein and zeaxanthin in eggs. 
  • One egg contains 6 grams of high-quality protein and all 9 essential amino acids. 
  • Regular consumption of eggs may help prevent blood clots, stroke, and heart attacks. 
  • They are a good source of choline. One egg yolk has about 300 micrograms of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system. 
  • Good fats. One egg contains just 5 grams of fat and only 1.5 grams of that is saturated fat. 
  • New research shows that, contrary to previous belief, moderate consumption of eggs does not have a negative impact on cholesterol. In fact, recent studies have shown that regular consumption of two eggs per day does not affect a person's lipid profile and may, in fact, improve it. 
  • Eggs are one of the only foods that contain naturally occurring vitamin D. 
  • Eggs may prevent breast cancer. In one study, women who consumed at least 6 eggs per week lowered their risk of breast cancer by 44%. 
  • Eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. 

3. Fruits








  • Eating a diet rich fruits may reduce risk for heart disease, including heart attack and stroke.
  • Eating a diet rich in some fruits may protect against certain types of cancers.
  • Great source of  fiber, 
  • May reduce the risk of heart disease, obesity, and type 2 diabetes.
  • Eating foods such as fruits that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.

4. Veggies



Do you really need any reason to eat more veggies? :-) Ok, here are few of them: 


  • Vegetables, like fruits, are low in fat but contain good amounts of vitamins and minerals. All the Green-Yellow-Orange vegetables are rich sources of calcium, magnesium, potassium, iron, beta-carotene, vitamin B-complex, vitamin-C, vitamin A, and vitamin K.
  • As in fruits, vegetables too are home for many antioxidants that;
    1. help protect the human body from oxidant stress, diseases and cancers,
    2. help the body develop the capacity to fight against these by boosting immunity.
  • Additionally, vegetables are packed with soluble as well as insoluble dietary fiber known as non-starch polysaccharides (NSP) such as cellulose, mucilage, hemi-cellulose, gums, pectin...etc. These substances absorb excess water in the colon, retain a good amount of moisture in the fecal matter, and help its smooth passage out of the body. Thus, sufficient fiber offers protection from conditions like hemorrhoids, colon cancer, chronic constipation, and rectal fissures.


Do you want more snack ideas?


Jitka

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