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 

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.