Healthy Eating Tips/ Healthy Kitchen

4 Healthy Snacks to Keep You Satisfied

Almonds, pecans, walnuts, and peanuts in jars

During the winter, you may find yourself snacking more than usual. Remember that snacking is actually good for you, as long as you choose the right kinds of treats to fill those gaps between meals. Choose snacks that are high in fiber. Fiber is not only important beneficial to your diet and digestion, but it also keeps you full for longer and releases energy slowly throughout the day.  Here are our top picks for high-fiber snacks that will keep you full and energized!

The Mayo Clinic recommends that women under the age of 50 consume approximately 25 grams of fiber per day, while women 51 or older should consume 21 grams daily.  Here are some snacks that will get you well on your way!

Fresh and Dried Fruit
While fruit may be high in sugar, natural sugars are always better for you than refined sugars.  Fruits are also surprisingly full of fiber. Some of the best fruits to snack on are raspberries, which contain about 8 grams of fiber in each cup. Dried fruits can also fill you up, with raisins and figs ranking at the top of the list.

Dried fruit varieties

Nuts are chock full of both protein and fiber.  Almonds top the charts with almost 4 grams of fiber in a single ounce!  Walnuts come in at second place, with about just over 3 grams per ounce.  Choose unsalted nuts to avoid unneeded sodium and you have a great snack!

Bean Dip
Beans are a fabulous source of fiber and they’re low in fat and calories.  Try making or purchasing a healthy bean dip and getting creative.  Try dipping whole-wheat crackers, veggies, or pita bread.  One cup of black beans equals 15 grams of fiber, more than half of your recommended daily allowance!  Hummus will also do the trick, as it’s made from garbanzo beans. Pictured below: Kathy Hester’s 4-Layer Bean Dip.

Vegan 4-layer bean dip

Vegan four-layer bean dip from The Great Vegan Bean Book by Kathy Hester; photo by Renee Comet

Not just any cereal will do when it comes to getting your fiber; choose a bran-based cereal or whole-grain granolas or muesli for best results and you will find yourself getting about 5 grams of fiber per cup.  There are also many brands of cereal on the market specifically made to help you get your daily dose of fiber, so read labels and grab a bowl!  If you prefer warm cereal, oatmeal is another great alternative.

muesli and apple

This column was contributed by Allison Evans of Fit & Fab Living. 

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  • Reply
    December 29, 2010 at 7:21 am

    I usually go for a few nuts. My problem is that I don’t take them raw or just roasted. I love them salted.

  • Reply
    February 3, 2011 at 10:14 am

    Hi, I love taste and convenience of cold cereal but recently I realized that practically all of the cereals in the grocery store contain 6g or more sugar per 35g serving, not to mention high sodium. It would seem that plain oatmeal is a much safer bet, or would you recommend puffed grains with no added sugar?

  • Reply
    February 3, 2011 at 9:43 pm

    Hi William—we’re not big cold cereal eaters in our home, but I notice that the two or three varieties we have here from the natural food store are much lower in sugar than what you quote (which are probably the corporate brands)— 3 or 4 g per serving. So I don’t know what you might find in a natural foods store in Tokyo, but you may have more luck than at a general grocery store. In any case, that small amount of sugar would probably be less harmful than the amount of salt in a salty snack.

  • Reply
    January 9, 2017 at 9:13 pm

    plain cheerio’s have 3 g per serving

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