CALTRANS NEWS
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Health and Wellness
Good-for-You Snacks
Contributed by Sally Skidgel
The following nutritious and delicious foods are great for quick-fix snacks, so consider adding some to your grocery list today. Do your body a favor by trying these incredible edibles!
1. Berries
Blueberries top the list of antioxidant, health-protecting fruits, followed by cranberries, blackberries, raspberries, and strawberries, according to a U.S. Department of Agriculture study. Antioxidants help neutralize "free radicals" (cell-damaging molecules) to prevent chronic diseases, including cancer and heart disease. Cranberries are especially helpful in warding off urinary tract infections.
A cup of berries can be added to cereal, yogurt, muffins, salads, or smoothies; or you can buy frozen fruit bars.
2. Dairy Foods
Dairy products are the best food sources of dietary calcium, and have plenty of protein, vitamins (including vitamin D), and minerals. The U.S. government has recommended having three daily servings of low-fat dairy products to help keep bones strong and prevent osteoporosis. (If you can't tolerate dairy, other calcium-containing foods include legumes; dark green leafy vegetables such as kale, broccoli, and collards; and calcium-fortified soy products, juices, and grains.)
Low-fat dairy foods make excellent snacks because they contain both carbohydrates and protein. Whip up a smoothie with low-fat milk or yogurt, a splash of orange juice, and a handful of berries for an energizing between-meal snack.
3. Fish
The fat found in fish like salmon and tuna is rich in omega-3 fatty acids, which can help protect your heart. The omega-3s appear to lower blood fats and prevent blood clots associated with heart disease.
The American Heart Association recommends eating at least two servings of fish (especially fatty fish) at least twice a week. Another benefit to eating meals containing salmon or tuna – the saturated fat is lower than other entrée choices.
If you’re in a hurry, fish can be cooked quickly on the grill or under the broiler.
4. Dark, Leafy Greens
Spinach, kale, bok choy, and dark, leafy lettuces are loaded – with vitamins, minerals, beta-carotene, vitamin C, folate, iron, magnesium, carotenoids, phytochemicals, and antioxidants. Eating magnesium-rich foods such as spinach can reduce the risk of developing type 2 diabetes, according to a Harvard study.
Make your next salad with assorted greens, including super-nutritious spinach or other dark-colored greens.
5. Whole Grains
Grandma urged us to start the day with a bowl of oatmeal, but did she have any idea that the soluble fiber from oats helps to lower blood cholesterol levels?
Whole grains include the nutritional components that are typically stripped away from refined grains. Folic acid, selenium, and B vitamins contained in whole grains are important to heart health and weight control, as well as reducing the risk of diabetes. The fiber helps you feel full between meals and also promotes digestive health.
You can enjoy three servings a day in a variety of whole grains: whole wheat, barley, rye, millet, quinoa, brown rice, and wild rice. Great sources of fiber are whole-grain pasta, breads, and cereals. Depending on your sex and age, the American Dietetic Association recommends 21 to 38 grams of fiber daily.
6. Beans and Legumes
Beans are inexpensive and pack protein into low-calorie vegetarian meals, salads, soups, stews, or dips. These nutritious nuggets are packed with phytochemicals; fat-free, high-quality protein; folic acid; fiber; iron; magnesium; and small amounts of calcium.
Eating beans and legumes regularly can help reduce the risk of certain cancers; lower blood cholesterol and triglyceride levels; and stabilize blood sugar. Beans also play an important role in weight management because they are filling but contain relatively few calories.
7. Nuts
Though nuts are high in fats, they contain healthy, mono- and polyunsaturated fats, which can help lower cholesterol levels and prevent heart disease. Nuts are good sources of protein, fiber, selenium, vitamin E, and vitamin A.
Small snacks of nuts can boost energy and help dieters stay on track. An ounce serving is about 28 peanuts, 14 walnut halves, or just 7 Brazil nuts.
8. Sweet Potatoes
One of the easiest ways to make a healthful dietary change is to think "sweet" instead of "white" potatoes. These luscious orange tubers are one of the healthiest vegetables, with large amounts of antioxidants; phytochemicals including beta-carotene; vitamins C and E; folate; calcium; copper; iron; and potassium. The fiber in sweet potatoes aids a healthy digestive tract, and its antioxidants help reduce heart disease and cancer risks.
The natural sweetness of a roasted sweet potato doesn’t need any additional fats or flavor enhancers. Substitute sweet potatoes in recipes calling for white potatoes or apples for a nutrient boost.
9. Tomatoes
These red-hot summer fruits are bursting with flavor and pack a nutritional wallop with lycopene, an antioxidant that may help may protect against certain cancers, as well as an abundance of vitamins A and C, potassium, and phytochemicals.
Enjoy tomatoes raw, cooked, sliced, chopped, or diced as part of any meal or snack. Stuff a tomato half with spinach and top with grated cheese for a fabulous and colorful side dish.
10. Eggs
Recent research has shown that, though their cholesterol content once gave eggs a bad “rep,” eggs actually have only a small amount of the saturated fat that elevates blood cholesterol.
Eggs are packed with economical, high-quality protein, and are an excellent source of the carotenoids lutein, choline, and xeanthin. Eggs are one of the best sources of an essential nutrient, dietary choline, especially beneficial for pregnant women and they supply nutrients for eye health and help prevent age-related macular degeneration, the leading cause of blindness in older people.
The American Heart Association says healthy people can enjoy an egg a day as long as their average daily cholesterol intake is less than 300 mg.
Quick cooking makes eggs a super choice if you’re pressed for time, and hard-boiled eggs are easy to have on hand to pack in a lunch sack.
A One-Two Punch to Fight Disease
For maximum disease-fighting power, plan your balanced diet using these amazing edibles along with other tasty, nutritious foods. Five or more servings of fruits and vegetables a day will protect your body from diseases.
Remember, healthy eating – along with regular exercise – will pack a powerful punch against illness so you can make the most of your life!