Most people want to replace those unhealthy but oh-so-good junk foods with healthy snack recipes, but we also all know that it's easier said than done. Somehow we always seem to want "just one more" of those greasy, salty potato chips or [insert favorite junk food here].
Many people who are watching their weight skip snacks, but this is counterproductive.
The benefits of healthy snacks include:
* Appetite control. If eating several low-fat whole-grain crackers, fresh fruit or vegetables keeps you from becoming ravenous at mealtime and binging, you will consume fewer total calories.
* Extra energy and nutrients. Traditional, made-at-home meals often lose out to busy schedules. A grab-and-go snack can be the difference between some nourishment and none at all.
* Metabolism booster. Long periods between meals signals the body to burn slower and conserve fat. Small and regular meals throughout the day will keep your metabolism high. If you eat the same amount of food in just one or two large meals as you do in five or six mini-meals and snacks you will burn fewer calories. In addition, the actual process of breaking down food burns up calories.
Snacking should be a central part of your healthy eating and weight managment routine -- not a reason to feel guilty. The key is to select and plan healthy snack recipes that fit your tastes and then integrate healthy snacking into your daily routine. That way you keep your appetite in check, keep your body fueled with nutrients, maintain a high-energy level, and keep your metabolism firing.
We gathered our favorite healthy snack recipes that are easy to make and require only a trip to your local grocery store and a few kitchen utensils. We've also added some of your tips and blogs on healthy snack recipes, as well as healthy snack recipes from the web. Note: The following healthy snack recipes represent good general choices for people without food allergies or dietary restrictions. Always check with your doctor or a dietitian when making significant changes to your diet.
Selecting Healthy Snack Recipes from the fundmental food groups
Select healthy snacks that satisfy appetite and provide energy and nutrients. Choosing from a variety of foods will ensure nutrient balance and guard against boredom. Our picks include
Fruits and vegetables. Fresh fruits and vegetables will fill you up with a minimum amount of fat and calories. Fruits and vegetables also provide vitamins, minerals, fiber, antioxidants other nutrients. Expand your repertoire by scanning this comprehensive list of fruits and veggies.
Nuts and seeds. Nuts and seeds are packed with protein, which give you energy and keep you satisfied. Nuts and seeds contain mostly healthy fats. Because they are calorie rich, be careful about portion sizes. Crazy about your nuts. We'll bet there's a few on this nutty list you haven't tried.
Whole grains. Pick whole-grain snacks that are fiber-rich and complex carbohydrates. These include whole-grain crackers, pretzels and crispbreads. There are lots more grains than whole wheat. Scan this whole grain list for new whole grain ideas and recipes.
Low-fat dairy and soy products. Cheese, yogurt and other dairy and soy products are good sources of calcium and protein, plus a variety of other vitamins and minerals. Dairy products can be high in fat, so choose the low-fat versions, such as mozzarella and goat cheeses from this dairy list. (Also, many people have dairy sensitivities or are lactose intolerant so be mindful of your own food reactions. The world of soy is much larger than tofu. See our list of soy foods and soy recipes and experiment.
Healthy Snack Recipes
Mix It Up
Snack Mix
* Make your own snack mix with a combination of nuts, dried fruit, carob or chocolate chips, and cereal pieces. Try a savory selection of several cereals, pretzels, nuts, and rice crackers.
Plain Popcorn
* Toss popcorn with low-sodium seasonings; try sesame seeds, ground kelp, or a combination of garlic powder, oregano, and Parmesan cheese.
* Try sprinkling plain popcorn with brewer’s yeast or Parmesan cheese.
Fresh Fruit Salad
* Cut up apples, pineapple, bananas, oranges, and berries. Throw in dried cranberries or raisins, and sunflower seeds or slivered almonds. Top with a dollop of yogurt.
Berry parfaits
* Layer fresh raspberries, cherries, or blueberries with granola and yogurt.
Chop Chop
Dried Fruit
* Choose your favorite fruit, slice it and dry it (up to a year). You can use Banana chips, mango, and apple, papaya, pear, or peach slices. If you live in a hot, dry climate, you can dry fruit just by leaving it out in the sun for a few days. If not, you can use an oven or dehydrator.
Cheese and Fruit Skewers
* Skewer cubes of firm cheese (cheddar, Swiss, Monterey jack), alternating with hunks of melon or apple.
Freeze It
Popsicles
* Blend ice cream or frozen yogurt with milk, soy milk, or rice milk, and pour into Popsicle molds. Use molds to make fresh fruit juice popsicles as well.
Bring Out the Blender
Smoothies
* Combine 1 cup (236 ml) of apple or orange juice with blueberries, raspberries, or strawberries, add ice, a touch of yogurt or silken tofu, and blend. For a creamier drink, replace juice with milk—regular, soy, or rice.
Dip and Spread
Chips
* Serve corn chips with low-fat bean dip; top salads with carrot chips for a healthier crunch than croutons.
* Try baked pita or bagel chips.
* Bake your own potato, beet, or sweet potato chips. Slice vegetables thinly, drizzle with olive oil, sprinkle with salt and pepper, and bake in oven at 350°F (177°C) until crispy.
Crackers
* Top with tuna salad, low-fat cheeses, and lean meats for fast, healthful snacks.
* Serve whole-grain crackers with soups and salads
Pineapple–Yogurt Dip
* Mix together 2 tablespoons (29 ml) of pineapple juice concentrate, 1 cup (236 ml) plain yogurt, 1/8 teaspoon (0.61 ml) vanilla, and 1/2 cup (118 ml) finely chopped, fresh pineapple. Serve with sliced fruits or berries.
Peanut Butter–Orange Dip
* Mix 1/2 cup (118 ml) peanut butter with 2 tablespoons (29 ml) orange juice concentrate, 1 tablespoon (14.5 ml) brown sugar, and 1/3 cup (80 ml) orange juice. Run through food processor and accompany with crackers or sliced fruit.
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