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Six healthy summer snacks to grab & go
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Summertime is the best time to leave the stove cold and enjoy the heat outdoors. But all that play time can make a person hungry; a recent survey indicated that 95 percent of women and children enjoy at least one snack everyday. So here are some healthy snack ideas. Cram them in your beach bag, pack them in your purse, or plop them on the backseat—these snacks are weatherproof and versatile.
Nuts
Nuts are one of the best plant sources of protein. They’re rich in fiber, antioxidants, potassium, magnesium and zinc. They’re high in healthy fats (unsaturated fats) and several studies prove that eating small amounts of nuts helps dieters lose weight. The fiber and protein makes you feel full longer, which leads to fewer binges and better weight management. A serving size is an ounce and under 200 calories. That equals:
• 47 shelled pistachios
• 30 peanuts
• 14 walnut halves
• 24 almonds
• 20 pecan halves or hazelnuts
Cereal
While froot loops and frosted flakes may have done the trick when you were twelve, you are probably more sophisticated now and in need of an adult snack. Cereal can be a great source of fiber, potassium and whole grain; however, many of the available options are high in sugar. In fact some popular cereals contain as much sugar as a jelly donut. The lower sugar options, however, make a healthy snack. Look for a few grams of fiber to fill you up and less than 10 grams of sugar. Good choices include:
• Kashi Go Lean & Go Lean Crunch
• General Mills Fiber One Honey Clusters
• South Beach Diet Whole Grain Crunch
• Kellogg’s Frosted Shredded Wheat (a bit higher in sugar, but still a smart snack)
Granola Bars
Granola bars are fast fixes when you’re on-the-go or just need a bite. These little snacks can be high in sugar and lacking in fiber, depending on which you choose. But even the worst of them are significantly better alternatives to that Snickers bar in the vending machine. Here are a few tasty options:
• Nature Valley (the variety pack gives you a few delicious choices)
• Quaker Oats 90 calorie Granola Bars
• Kashi TLC Chewy Granola Bars ( Honey Almond Flax, Trail Mix, and Cherry Dark Chocolate are all very appetizing)
Rice Cakes
Formerly, rice cakes were not a well regarded snack. The appearance and flavor were slightly akin to Styrofoam. But new flavors make them more appealing, without sacrificing their healthy qualities. The calorie content is surprisingly low (one cake comes in under 50 calories, fewer for some flavors). Try these tempting flavors made by Quaker:
• Peanut Butter Chocolate Chip
• Cracker Jack
• Chocolatey Drizzle
• Cheddar Cheese
• Buttered Popcorn
Fruit
Fruit is a natural snack with many benefits. According to the USDA, you can reduce your risks of strokes, cardiovascular disease, type 2 diabetes, cancer, coronary heart disease, kidney stones, and decrease bone loss by eating more fruit. Pack a pear, apple, banana, or bunch of grapes before heading out.
Trail Mix
Making your own trail mix is easy and will give you the option to add some of your favorite ingredients to the mix. A basic recipe can include items like: whole grain cereal, nuts, dried apricots, banana chips, raisins, and pretzels. Create your own concoction and experiment with different items. Add some dark chocolate chips for antioxidant health and to satisfy your sweet tooth.
These are just six of the many healthy snacks you can choose. Make them accessible and give yourself the restraint to snub Starbucks and drive past the fast food drive-thru.
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