Thursday, November 21, 2013

Better for You: Snack Ideas

reported by Yahoo, NY Times, Reuters Health, and many other news sources:
Plain Greek yogurt with fresh picked fruit, maple syrup, and/ or honey 
plain Greek yogurt for less sugar and a healthy dose of protein

fruit-and-nut bar

look for Dark Chocolate
nuts such as pistachios, almonds, and even the peanut - a legume
a hand full per day -
according to NYTimes nuts are: 
rich sources of unsaturated fat
-  contain protein, fiber, plant sterols that can lower cholesterol
- micronutrients like copper and magnesium
- approx. 62 percent of the fat in nuts is monounsaturated, the kind that supports healthy levels of protective HDL cholesterol and does not raise blood levels of harmful LDL cholesterol.
- Nuts contain omega-3 fatty acids that can lower triglycerides and blood pressure, slow the buildup of arterial plaque and prevent abnormal heart rhythms. 
-Walnuts are especially rich sources of alpha-linolenic acid, some of which is converted to heart-protective omega-3 fatty acids.
-Most nuts, and especially almonds, are good sources of vitamin E, an antioxidant. 
-folic acid, selenium, magnesium and several phytochemicals are among the compounds in nuts that have antioxidant, anti-inflammatory or anticancer properties.
-Nuts also contain dietary fiber, about a quarter of which is the type that reduces cholesterol and improves blood sugar and weight control. 
-Peanuts and especially pistachios are rich in resveratrol, which is being investigated for possible anti-aging effects. Pistachios are also rich in arginine, which gives rise to nitric oxide.
steamed edamame 
a single-serve packet of edamame is only 90 calories
One cup of air-popped popcorn 
only 31 calories
A homemade smoothie 
A banana 
only 121 calories and zero grams of saturated fat.
One ounce of dark chocolate 
antioxidant/people who eat it a few times a week are thinner than those who don't
carrots and hummus 
dried plums /fruit
Oats also offer a surprisingly good amount of protein, plus slow-digesting fiber from whole grains.
roasted pumpkin seeds
Pumpkin seeds contain good fats and protein. A one-third cup serving of roasted seeds is just 94 calories.