Five healthy snacks for you to enjoy between meals

 A delicious smoothie can be a super-satisfying snack and feel like a treat. They can also fit the niche for when you feel like something a little sweet to drink instead of chew. Look for those you can shake with water, milk or soymilk so you that you know exactly how many calories you are getting. Vega's new Shake and Go smoothie, are good because they are made with whole plant ingredients rather than chemical isolates.  Blackberries, blueberries, strawberries and raspberries are all low-calorie, high-flavor snacks packed with antioxidants, and there aren't many people who find them unappealing. A small bowl of these mixed fruits not only look appealing, but are sweet and satisfying. Berries keep well in the fridge for almost a week, and frozen berries are almost as tasty as fresh. Berries, especially wild ones (keep an eye out for these at the farmers market in a couple of months), are so healthy that the father of organic farming, J.I. Rodale, named them to his top 11 healthiest foods.   Not only are nuts (and seeds) delicious in a variety of ways, but they are high in proteins and healthy fats, which keep you satisfied between meals. Keeping mixed nuts (try unsalted, raw nuts instead of the roasted, salted kind for a fresh taste and an even healthier option) or nut bars. View the list »
Making smart snack choices is important

Healthcare newsletter

For those of us on the path of losing weight, it may seem that cutting out snacks is the best way to shed those pounds. But eliminating them can mean being overly hungry at the next meal which can lead to overindulgence. There is a healthy way to snack, which means choosing healthy options and forgoing eating late-night snacks.

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A 200-calorie snack, will fill you up, but not so much that it will tire you out. The snacks that you choose should energize you, not cause you to feel sluggish. It is important to choose your snacks wisely. They should be high in protein and easy to eat. After all if it is too much effort to eat healthy, we risk falling in the trap of making bad food choices.

So, I have put together five healthy snacks: Nuts, berries, protein drink mixes, cracker sandwiches and fruit smoothies. These are also good for your kids, and much better than candy or potato chips.

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  •  Not only are nuts (and seeds) delicious in a variety of ways, but they are high in proteins and healthy fats, which keep you satisfied between meals. Keeping mixed nuts (try unsalted, raw nuts instead of the roasted, salted kind for a fresh taste and an even healthier option) or nut bars. 
  • Blackberries, blueberries, strawberries and raspberries are all low-calorie, high-flavor snacks packed with antioxidants, and there aren't many people who find them unappealing. A small bowl of these mixed fruits not only look appealing, but are sweet and satisfying. Berries keep well in the fridge for almost a week, and frozen berries are almost as tasty as fresh. Berries, especially wild ones (keep an eye out for these at the farmers market in a couple of months), are so healthy that the father of organic farming, J.I. Rodale, named them to his top 11 healthiest foods.  
  •  A delicious smoothie can be a super-satisfying snack and feel like a treat. They can also fit the niche for when you feel like something a little sweet to drink instead of chew. Look for those you can shake with water, milk or soymilk so you that you know exactly how many calories you are getting. Vega's new Shake and Go smoothie, are good because they are made with whole plant ingredients rather than chemical isolates.  
  •  An open-faced cracker sandwich can be made with all sorts of ingredients — keep whole, organic foods in mind and you almost can't go wrong. Doctor Kracker's line are low-calorie, high taste and made with whole grains and natural ingredients.Split one of the big crackers in half, and spread with goat cheese and add a drizzle of honey if you are in a sweet mood, or slice up some pickled okra or cornichons if you are more into a salty taste. Or spread with high-quality seeded mustard and a hard-boiled local egg  Or spread with hummus, fresh parsley and tomato   
  •  Similar to protein drink mixes, a fruit smoothie made with some water, a teaspoon of honey, a banana and some berries, mango or pear can be a sweet, fewer-than-200-calories treat that helps you get your fiber (make them yourself rather than buying the pre-made ones; fresh are much healthier, and retain all the nutrients, vitamins and flavor). It will definitely beat a late-afternoon sugar craving.  
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, Cincinnati Health Care Examiner

Thadd Scott is a lifelong resident of Cincinnati, and went to Xavier University. He has worked n healthcare management since 2003; with patients, doctors, hospitals, managers and owners of companies. Healthcare and it’s accessibility to all Americans is his passion, and his number one social and...

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