When choosing a snack, it's beneficial to select foods that are high in essential nutrients while being relatively low in calories. This concept is often referred to as nutrient density. Key nutrients to look for in a snack include:
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Fiber: Helps with digestion and can keep you feeling full longer. Foods high in fiber include fruits, vegetables, whole grains, and legumes.
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Protein: Important for muscle repair and growth, protein can also help with satiety. Good sources include nuts, seeds, yogurt, and lean meats.
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Vitamins and Minerals: Snacks that provide a variety of vitamins (like A, C, D, E) and minerals (like calcium, iron, potassium) are beneficial. Fruits, vegetables, nuts, and seeds are excellent choices.
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Healthy Fats: While fats are calorie-dense, healthy fats from sources like avocados, nuts, and seeds can provide important fatty acids and aid in the absorption of fat-soluble vitamins.
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Low Added Sugars: Snacks that are low in added sugars are generally more nutrient-dense. Opt for whole food options rather than processed snacks that are high in sugar and low in nutrients.
By focusing on these nutrient-rich options, you can enjoy snacks that support your health and well-being without excessive caloric intake. Examples of nutrient-dense snacks include Greek yogurt with berries, hummus with vegetables, or a handful of nuts and seeds.
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