Had a long, tiring day at work? Back from a tough gym workout session? A quick, energetic snack is something your body might need. A healthy and easy to cook snack helps the body regain energy and provides you the much needed instant refreshment. Don’t worry if you are sick of having the same, boring snacks daily. Here are some refreshing, relishing and quick-to-prepare snack ideas which would completely change your way of looking at snacks.
It is a well known fact that fruits are very good for our health. So, it can be a great idea to include well prepared fruit salads in the diet chart. Fruits are rich in antioxidants, vitamins and minerals. Delicious and healthy salad with fruits like apples, grapes, oranges, melons, berries etc. can be consumed as snacks. This would not only be a pleasure for your taste buds but would also have varied advantages on your health. Importantly, these fruits contain less calories- an apple (100 calories), a melon (about 90 calories), blue berries (80 calories in one cup) and grapes (100 calories in about 30 grapes). Due to their less calories and high nutrient values, fruits can be served as healthy snacks for people of all ages.
Sprouts are considered wonder-food because of their high nutritional value. They have got exceptionally high nutrition content and provide strength and fitness to the body in multiple ways. Sprouts like green gram sprouts and gram sprouts can be very healthy snacks. They contain a greater concentration of nutrients like Vitamin E, potassium, iron, phytochemicals, antioxidants, bioflavonoids and protein. They also contain other nutrients like folic acid, zinc, niacin, riboflavin, copper and magnesium in great amount. They are also rich in fibres.
Nuts are also rich sources of essential nutrients. Roasted peanuts are very good sources of essential nutrients, including phosphorus, manganese, copper and folate. Consuming dry-roasted peanuts may help lower your cholesterol levels, decrease the risk of blood clots and help keep your arteries healthy. Nuts can therefore lower the risk of heart diseases. Try to include unsalted roasted peanuts in snacks as salted peanut contains sodium. Also, since peanut is a relatively high calorie product, it should be consumed in moderate amounts.
Although used in many parts of the world as a staple food, corn can also be an excellent snack. It is a rich source of vitamin A, vitamin B, vitamin E and many minerals. It is a high calorie grain and can be an effective way to gain weight. Due to its high fiber content, Corn is a boon for those who suffer from stomach ailments like constipation.
5. Roasted chickpeas
Chickpea can be another great option for snack time. Roasted chickpea is a rich source for carbohydrate and proteins. If oil is not used for roasting, it contains small amounts of fat. The harmful saturated fats are also very low in percentage. Roasted chickpea also contains a substantial amount of potassium and good amounts of calcium and magnesium. The high fiber content of chickpea encourages regular bowel movements, prevents constipation and lessens the risk of heart disease.
Tomato soup has always been a popular and loved preparation all over the world. As a snack, it can be both delicious and nutritious. The vitamin K and calcium present in tomato soup can help you get healthy bones. Lycopene in tomato soup improves bone mass, fighting osteoporosis. The high levels of vitamin C in tomato soup provide arterial protection. It reduces the deposition of fats in the blood vessels, reducing bad cholesterol. Tomato soup is also an excellent source of Vitamin A and Vitamin E.
Many people are not aware of the great health benefits that kiwi fruit carries. Kiwis are a nutrient dense food, meaning they are high in nutrients and low in calories. Kiwi is rich in Vitamin C, and is very good for the skin. Kiwi consumption can also help in sleep related problems. The fiber and potassium in kiwis support heart health. Kiwis can be a good option for a healthy and easy snack.
Macaroni can be a great snack, particularly if we make some changes in the traditional macaroni preparation. Most importantly, whole wheat macaroni can be replaced by the traditional spaghetti macaroni. This would make macaroni far healthier for the body. One cup of cooked whole wheat macaroni contains 3.9 grams of fiber, which is about twice as much as traditional macaroni noodles. Macaroni is enriched with iron and is also a source of several other important minerals like zinc, phosphorous, calcium, potassium and folate.
Popcorn might seem as a tasty, fun snack for movie goers but it also has got health benefits associated with it. Being a whole grain, popcorn is very rich in fiber. It also contains Vitamin B complex, Vitamin E and minerals like manganese and magnesium. It also removes excess cholesterol from the body and reduces chances of heart diseases. However, it should be remembered that adding salts, butter and toppings in the popcorn might negate its positive impact on pour health. So be careful while adding them, and avoid if possible.
10. Boiled egg
Egg is considered to be a complete food in itself. Due to its high nutritional value, egg is almost a certain inclusion in every diet chart. Eggs are a rich source of proteins, minerals and vitamins. You can have boiled egg sprinkled with fresh black pepper. This can be a wonderful snack and is not really difficult to prepare either.
Oatmeal can serve as a highly nutritious snack. A bowl of oatmeal splashed with milk would just provide you with various nutrients and also make a tasteful meal. You can even use different toppings with fruits, dry fruits etc. Oats are loaded with important vitamins, minerals and antioxidant plant compounds. In fact, oats are one of the most nutrient dense foods available which means they are very low in calories and high in nutrient value. Oats also bring down cholesterol level and control the blood sugar level.
12. Mixed nuts
Nuts are very rich in protein. The most commonly eaten nuts include almonds, cashews, hazel nuts, pistachios and walnuts. Each of them carries its own nutritional value. They contain fibers and vital nutrients like Vitamin E and minerals like selenium, manganese and copper. Nuts can be of great value as snacks as they are easily available, versatile and of course delicious. However, nuts are abundant in fat and high in calories, thus the amount to be consumed must be moderate.
13. Puffed rice
Puffed rice is a good, light, low calorie snack. This can be particularly helpful for those who are looking to lose weight. Puffed rice cereal is low in calories, fat-free and sodium-free. It contains small amount of proteins and traces of some minerals like iron and magnesium. It is easy to digest.
14. Banana Wafers
Wafers can be taken as snacks. Although potato wafer seems to be the most well known snack option, there can be several healthier alternatives to it. Banana wafer is one of them. It is high in fiber which makes it good for stomach. It is a good source of iron and potassium. Banana wafer in moderated amount can serve as a suitable snack option.
15. Beaten rice
Beaten rice or flattened rice is used in various forms and is very popular, particularly in South Asia. Various preparations of flattened rice can be taken as snacks. It is easily digestible and energizing. It is rich in iron and carbohydrates and can therefore be great refreshment after a tiring session of work.