Healthy Food For Breakfast Biography
Here are my picks for healthier supermarket snacks, whether you feel like having something sweet, something cool and creamy, something crunchy, or something hot and filling.
Healthy Snacks: Something Sweet
My five sweet snack choices include a higher-fiber pastry, creamy pudding, and three higher-fiber cookies.
Fat-Free Sugar-Free Instant Pudding (made with nonfat or 1% milk), various brands, 1.4-ounce box makes 2 cups. Per 1/2-cup serving made with nonfat milk: 80 calories, 0 g fat, 0 g saturated fat, 6 g protein, less than 1 g fiber, 7 g sugar (from the natural sugar in milk).
Fiber One Bars (variousflavors, such as Blueberry), 6 pastries per box. Each pastry has 190 calories, 4 g fat, 1 g saturated fat, 4 g protein, 5 g fiber, 15 g sugar
Nabisco 100% Whole Grain Fig Newtons, 1 pound bag. Fig Newtons have gone whole grain! Two cookies have 110 calories, 2 g fat, 0 g saturated fat, 1 g protein, 2 g fiber, 12 g sugar (some of which comes from the figs).
South Beach Living Fiber Fit Double Chocolate Chunk Cookies, 6 individual packs per 5.1 ounce box. Among the ingredients in South Beach cookie packs are whole-grain wheat flour, high-oleic canola oil, and oat fiber. The sweeteners include sugar, maltitol (a sugar alcohol), sucralose (Splenda) and acesulfame potassium. Each pack of the double chocolate chunk variety has 100 calories, 5 g fat, 1.5 g saturated fat, 1 g protein, 5 g fiber, 5 g sugar (2 g sugar alcohol).
South Beach Living Fiber Fit Oatmeal Chocolate Chunk Cookies, 6 packs per 5.1 ounce box. Each pack has 100 calories, 5 g fat, 1.5 g saturated fat, 1 g protein, 5 g fiber, 5 g sugar (2 g sugar alcohol).
If you're after a healthy alternative to the usual afternoon sugar or fat ridden snack options, here are some great recipes that will satisfy your hunger without the extra calories.
Healthier snack ideas
We all probably snack more than we realise. It’s so easy to grab a chocolate bar or a bag of crisps if we’re hungry, instead of reaching for something healthier, that we don’t notice how often we do it.
If the snacks are there, we’ll eat them! But they can be full of hidden nasties, like saturated fat, salt and sugar. And in time, too much of these can lead to serious health problems like heart attack, stroke and type 2 diabetes.
Try these ideas to get you started:
It’s the simplest tip in the book – but if you don’t have the snacks in the house, you won’t be able to eat them! Skip that aisle in the supermarket and try to avoid the checkouts with loads of treats on display.
Aim for three regular meals a day. So if you’re raiding the snack cupboard several times a day, have a think about the meals you’re eating and when. You could be filling up on calories when a meal would keep you going for longer.
If you’re feeling peckish, try a glass of water instead. Chances are you’re thirsty rather than hungry.
Try our ideas for healthier sweet and savoury snacks – they’re delicious!
Healthier alternatives to sweet snacks
Try these ideas and see if you can chuck the choccie!
Try some healthy ways with fruit - great for counting towards your 5 A DAY:
Chunks of melon, strawberries, grapes, or whatever you have to hand. Look out for fruit that’s in season, it’s likely to be cheaper.
Dried – how about just a few pieces of mango, banana, pineapple, cranberries or raisins? Don’t forget, a small handful is about the right amount of dried fruit for kids.
Low fat fruit yoghurt.
A handful of dry, reduced sugar cereal with a few raisins or sultanas.
Healthier savoury snack ideas
Instead of crisps, salted nuts, pork scratchings, which can all be high in salt and fat, try:
Small handful of unsalted mixed nuts
Pumpkin and sunflower seeds
Pitta and lower fat dips like salsa or reduced fat hummus
Rice cakes with lower fat cream cheese and cucumber
Celery sticks filled with lower fat cream cheese
Homemade popcorn (without sugar or salt)
Unsalted ricecakes, corncakes or oatcakes
Fun for dipping
Snacking on veg also counts towards your 5 A DAY and ups your fibre intake too. So how about these:
Veg sticks - carrot, celery, baby sweetcorn, peppers and radishes with a reduced fat hummus dip
Sliced apple and a lower fat soft cheese to dip
For more healthy snack ideas, take a look at our recipe finder.
Always check the label
Does popcorn ever get boring? Not for my kids. They could eat popcorn every night I think and not get bored by it. Here's a way to mix it up though if there's a need.
1/3 cup *popcorn Kernels
2 TBL Butter
1 TBL Maple syrup
3 TBL Almond Butter
Chopped almond pieces (optional)
We pop our popcorn in the microwave with a brown paper lunch bag for 2 minutes. Then on the stovetop, melt remaining ingredients together. Pour sauce over popcorn. Top with extra almond Pieces. This sauce never really set's up. It's kind of a gooey, messy thing to eat, but still delicious!
I love to decorate cookies! I've tried really hard to lay off the sugar cookies though, with it's pound of butter, and equal amount of sugar. I've been racking my brain to figure out what I could decorate for Halloween, that doesn't include sugar cookies. Then it came to me! Biscotti! A little unconventional? Maybe. A little healthy? Totally!
tep 1: Mix dough ingredients until Moistened. Step 2: On a floured surface, shape dough into two loaves.
pumpkin after cooked pumpkin biscotti
Step 3: Bake loaves in oven at 350 for a bout 20-25 minutes. Step 4: Let loaves cool for about 15 minutes, and then slice diagonally and place on cookie sheet. Bake 15 more minutes at 300 degrees.
Halloween biscotti ghosts healthy halloween snack
Step 5: After slices are cooled, decorate with Royal Icing.
Pumpkin Biscotti Recipe
3 1/2 cups 7 Grain Flour (or whole wheat flour)
2 teaspoons baking powder
1/2 teaspoon salt
2 teaspoons pumpkin pie spice
1/2 cup pumpkin puree
1 tablespoon vanilla extract
1 cup agave nectar, or honey
Mix the dry ingredients together (flour, baking powder, salt, and spices). In a separate bowl, mix together wet ingredients (pumpkin, eggs, vanilla, and agave). Combine the wet ingredients with the dry ones until moistened.
GLOSSARY OF HEALTHY-FOOD TERMS:
ANTHOCYANINS: Plant pigments that help protect you from heart disease.
ANTIOXIDANT: A substance that prevents harmful molecules called free radicals from damaging DNA. Free radicals may be a cause of cancer, heart disease and other chronic diseases.
CAROTENOIDS: Antioxidant plant pigments that are converted to vitamin A by the body. There are several types: beta-carotene, a major plant source of vitamin A, which lowers the risk for heart disease and cancer; lutein and zeaxanthin, which are linked to a reduced risk of age-related macular degeneration, a major cause of vision loss and blindness in older adults; lycopene, linked with a lower risk of heart attack and cancer.
CONJUGATED LINOLEIC ACID: Beef, lamb and full-fat cheeses are rich in CLA, which halts tumor formation in animals.
ELLAGIC ACID: A plant compound that detoxifies and traps carcinogens.
FAVONOIDS: Plant compounds that deter cancer in a number of ways.
FOLIC ACID: B vitamin that helps prevent birth defects and lower levels of homocysteine, an amino acid linked to heart disease.
INDOLES: Compounds that help fight cancer.
ISOFLAVONES: Compounds that act as weak estrogens (phytoestrogens). Eating 90 mg of isoflavones daily can improve bone density.
ISOTHIOCYANATES: Compounds, including sulphoraphane, that protect against cancer.
LIGNANS: Phytoestrogens that help prevent cancer.
MONOUNSATURATED FAT: The heart-healthiest type of fat.
OMEGA-3 FATTY ACIDS: A type of fat that reduces the risk factors for heart disease.
ORGANOSULFIDES: Substances that help lower cholesterol.
PHYTOESTROGENS: Compounds that are structurally similar to human estrogen. One difference: They do not promote breast and endometrial cancer. In fact, they help protect against these cancers, while providing many of the same heart-and bone-protective effects as human estrogen.
THE 100 HEALTHIEST FOODS
(1) Apples 1 medium apple:
81 calories, 0 g fat An apple's 3 g of fiber help you meet your fiber goal of 20 g to 30 g daily. High-fiber diets can lower heart disease risk.
(2) Apricots 3 apricots:
51 calories, 0 g fat A good source of beta-carotene (which is converted to vitamin A by the body), providing the equivalent of 35% of the RDA for vitamin A
(3) Bananas 1 medium:
105 calories, 0 g fat Bananas are a great source of potassium, which plays a key role in heart health and muscle function. Plus each one has 2 g of fiber.
(4) Blackberries 1 cup:
74 calories, 0 g fat This fruit boasts a whopping 10 g of fiber in a single cup.
(5) Blueberries 1 cup:
81 calories, 0 g fat Blueberries help prevent and treat bladder infections by making it hard for bacteria to stick to urinary tract walls.
(6) Cantaloupe 1 cup, cubed:
84 calories, 1 g fat An antioxidant double whammy, with 68 mg of vitamin C and enough beta-carotene to cover 65% of your daily vitamin A quota.
(7) Cherries 1 cup:
84 calories, 1 g fat A good source of perillyl alcohol, which helps prevent cancer in animals. Heart-protective anthocyanins give cherries their color.
juice 1 cup:
144 calories, 0 g fat Fights bladder infections the same way blueberries do.
(9) Grapefruits 1/2 fruit:
39 calories, 0 g fat A good source of vitamin C and a compound called naringenin, which helps suppress tumors in animals.
(10) Purple grapes
and juice 1 cup seedless:
113 calories, 9 g fat Offer three heart-guarding compounds: flavonoids, anthocyanins and resveratrol. (Green grapes are not rich in them)
fruit 1 medium kiwi:
46 calories, 0 g fat Just one little fruit packs a mean vitamin-C punch (74 mg) and an impressive 2.8 g fiber.
(12) Mangoes 1 mango:
135 calories, 1 g fat A single mango has enough beta-carotene to cover your RDA for vitamin A while racking up 57 mg of vitamin C.
(13) Oranges 1 orange:
61 calories, 0 g fat One orange provides an impressive 50 g to 70 g of vitamin C, 40 mcg of folic acid and 52 mg of calcium.
juice 1 cup:
112 calories, 0 g fat One of the richest sources of folic acid: A cup provides one-quarter of the 400 mcg RDA for folic acid and boasts 96 mg of vitamin C.
enriched orange juice 1 cup (from concentrate):
112 calories, 0 g fat drinking this beverage is a healthful way to make a 300-350 mg dent in your daily 1500 mg calcium requirement.
(16) Papayas 1 cup, cubed:
55 calories, 0 g fat Loaded with vitamin C (86 mg per cup), a healthy dose of fiber (2.5 g) and a sprinkling of beta-carotene and calcium.
(17) Prunes 1/3 cup, stewed:
87 calories, 0 g fat Prunes' famed laxative effect is no mystery: There are 5 g of fiber (both soluble and insoluble) in just 1/3 cup.
(18) Raspberries 1 cup:
60 calories, 0 g fat Teeming with 8 g of fiber per cup, they also boast vitamin C, ellagic acid and anthocyanins.
grapefruit 1/2 fruit:
37 calories, 0 g fat All the goodies of white grapefruit and more: They provide up to 100% of the RDA for vitamin A and are also high in lycopene.
(20) Strawberries 1 cup, sliced:
50 calories, 0 g fat Strawberries have high levels of ellagic acid and anthocyanins, and are rich in vitamin C (95 mg per cup) and fiber (3.8 g per cup).