Nuts and dried fruits: Nuts are tiny but they pack a big nutritional punch. They are rich in heart-healthy fats in addition to fiber, vitamin E and plant sterols, all of which can help lower your cholesterol and stop the development of harmful plaques. Dried fruits are also condensed forms of nutrition, offering all of the same benefits of whole fruits, just in a smaller serving. Try making your own trail mix using raisins, dried cranberries, dried apricots etc. mixed with nuts like almonds, walnuts, pistachios etc. Since nuts and dried fruits pack a lot of nutrition and energy into a small package, be sure to keep your serving sizes small—a handful or 1/4 cup.
More: The Importance of Nuts and Seeds in an Athlete's Diet
Low-fat dairy: Dairy products are good sources of protein as well as calcium for bone health. Some dairy products, like low-fat milk and yogurt, are good sources of carbohydrates, and can satisfy your craving for sweets. To help control your intake of added sugars, choose plain yogurts, and add your own fruit. Also limit how often you drink flavored milk, choosing skim or 1-percent white milk most often. For those with lactose intolerance, there are a number of lactose-free products available in addition to soy alternatives. It goes without saying, these snacks are best for individuals with access to a refrigerator.
More: Alternatives to Milk
Instant oatmeal: For those with access to a microwave, instant oatmeal is a great option for a mid-day snack. Oatmeal can help warm you up on a cold day, and it also takes a while to eat, which helps make a snack more satisfying. It is well known that oatmeal can be health-protective as well. Oatmeal contains soluble fiber, which reduces your "bad" LDL cholesterol. Add a sprinkle of nuts or some cut-up fruit for some extra nutritional value.
More: 3 Recipes for Oatmeal
Tips for Snacks
*Snacks should be nutritious and filling. Avoid snack foods with little nutritional value that leave you hungry again in a short time. Think of the old food pyramid guidelines and form your snacks around the base levels of the pyramid: whole grains, fruits and vegetables, and lean protein.
*Watch your portion sizes and think of your snacks as mini-meals: 150 to 200 calories is often enough to curb your hunger and give you an energy boost.
More: Portion Control Made Easy
*Plan ahead. Pack your snack along with your lunch and/or stock your desk and work bag so you always have healthy snacks on hand. Also plan a time to eat snacks when you won't be busy with work or other tasks to avoid "mindless eating."
More: 10 Healthy High-Protein Snacks
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