Bedtime Snacks That Help You Sleep Better

What to Eat to Help You Sleep Better

Bedtime snacks can help you sleep better? Conventional wisdom says you’re not supposed to eat right before you go to bed. That’s supposed to be the worst time to eat, the time it all goes to your waistline.

But lately I’ve been hearing that it can be good to snack before bed, especially if you have insomnia. My cousin tells me that Cream of Wheat before bed helps her child fall asleep. And a Tylenol PM commercial claims that adults should have a bowl of cereal before bed to improve their sleep.

I decided to look into this a bit more, and I found two good articles on the topic. One is a WebMD article that explains why bedtime snacks can indeed help you sleep. It has to do with your metabolic hormones. If you don’t have enough leptin, the hormone that signals satiety, your body could wake you up. However, the article says that you can’t snack on just anything; you have to choose your snacks wisely. Light dairy and carbohydrate-rich snacks are the way to go. The second article I found, from MedicineNet, also talks about the benefits of snacking before bed, but this one gets into more detail about what to eat and what to avoid.

Here’s a brief summary of the best and worst bedtime snacks, based on the two articles.

The Best Bedtime Snacks:

Carbohydrates




Like a bowl of cold cereal, oatmeal with honey, a banana, a granola bar, some whole wheat crackers or pretzels, or a piece of bread or English muffin. If you need something sweeter, try a few low-fat cookies or a small muffin. These carbs produce tryptophan, which helps you sleep. Oats, honey, and bananas were mentioned as being particularly good carbohydrate sources of tryptophan.

Dairy




Dairy is also a good source of tryptophan, especially with combined with some carbs. Try a small bowl of cereal with skim milk, or small pieces of cheese with crackers. I like eating a little hot cereal, or a few cookies, and/or a small mug of warm skim milk—I steam it, so it’s like the foam of a cappuccino, without the espresso. And I sprinkle a little cinnamon on top.

Avoid These Bedtime Snacks:

Protein-rich snacks
Such as protein bars, protein-enhanced drinks, and meat jerky. Foods high in protein are harder for your body to break down and digest, and they can interfere with your sleep. So I guess that although eating turkey makes you tired (as everyone jokes on Thanksgiving…), it might not be as good for your sleep as non-protein-rich sources of tryptophan, like oats and honey.
Big portions/full meals.
These can cause heartburn, acid reflux, or choking, or just make you feel uncomfortable.
High fat snacks. Same as above!
Spicy snacks. Same as above!
Anything with caffeine, including food and beverages that have small or hidden amounts of it, like decaf coffee and chocolate.
Anything too sugary, like candy or sugary cereal or cake. The sugar high and low can interfere with your sleep.

Unfortunately, many people are having more trouble sleeping than usual these days, with financial stresses and all. If this is the case for you, don’t force yourself to go to bed hungry just because you think you’re not supposed to eat late. Have a small bedtime snack, and maybe you’ll sleep better! It won’t be that many additional calories, and besides, you can always cut down at a different meal if you want. Just take good care of yourself!

source :
- thehealthysnacksblog.com

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Frozen Grapes

Frozen grapes are probably my favorite healthy snack. I have a huge sweet tooth, so I'm always looking for healthy choices for sweet snacks. I was tipped off to frozen grapes by a fellow co-worker. She saw me eating a bowl of grapes and asked if I had ever froze them. I thought she was crazy! She insisted that I put a small amount in the office freezer overnight. The next morning I came into the office, opened up the freezer and bit into one of the frozen little orbs. It was like a sweet little candy and the taste was amazing! The inside of the grape attains a nearly creamy consistency when frozen. The sweetness is also magnified! I have been freezing grapes for years now and they are on the top of my list for healthy snacks.

There is also a great snack tip for freezing grapes. They take longer to eat than regular grapes, so in all likelihood you’ll eat fewer. Not only do they taste amazing, but they are also very good for you and provide quality nutrients. Grapes contain beneficial compounds called flavonoids, which are phytonutrients that give the vibrant purple color to grapes, grape juice and red wine; the stronger the color, the higher the concentration of flavonoids.

These flavonoid compounds include quercitin, as well as a second flavonoid-type compound (falling into the chemical category of stilbenes) called resveratrol. Both compounds appear to decrease the risk of heart disease. Grapes are also excellent sources of manganese and good sources of vitamin B6, thiamin (vitamin B1), potassium, and vitamin C.

Serving: 1 cup
Calories: 104
Fat: 0g
Carbs: 27g
Protein: 1g

source : shapefit

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Protein Bars

Protein bars are a great choice when looking for a quick protein packed snack that tastes great. Make sure to read the ingredients list and the food label to see the amount of calories, fat, carbs and sugars in the protein bar. They vary drastically and many of the popular ones are glorified candy bars, so do your own research and make sure you know what you're eating.

Once of the best things about protein bars is that they are truly a portable food. You can carry them with you just about anywhere. You can keep a box of protein bars in your car, at school in your locker and at your desk at work. A great tip is to put a box of them in the freezer. Frozen protein bars are amazing and they take a little longer to eat which will keep you busy for a while.

What To Look For

Find a protein bar that is high enough in protein (at least 25 grams per bar), low in sugar and low to moderate in fat. Many protein bars on the shelves will be higher in fat (over 10 grams per bar), so make sure you read what type of fats are being used. Stay away from protein bars that contain saturated fats.

Watch out for the amount of "sugar alcohols" which will be listed under carbohydrates. They will usually list carbs, fiber, sugar and then finally sugar alcohols.

The term “sugar alcohol” is somewhat misleading, as polyols are neither sugars nor alcohols. Technically, they are hydrogenated carbohydrates that, at the molecular level, have some of the structural properties of alcohols. But the fact that they are a type of carbohydrate has led to much debate among those concerned about carbohydrates in their diets.

Some manufacturers subtract the amount of sugar alcohols in their products from the total quantity of carbohydrates to yield a much lower “net carb” figure for their labels. They base this practice on the fact that indigestible carbohydrates, such as fiber, cannot by definition have the same effect on the body as carbohydrates that are converted to glucose. But sugar alcohols are only partially indigestible. So some people feel they should be counted as carbohydrates in their entirety, while others feel that only half the sugar alcohol in a product should count as a carbohydrate.

Taste is also a very important part of choosing a protein bar. If the bar doesn't taste great, then you will not want to eat it. Make sure to choose a few different types of flavors and different brands of protein bars before buying a huge box of them. Narrow down your favorite tasting ones and invest in a few boxes that you can store in your home and office for quick protein packed snacks.

Atkin's Nutritional Advantage Bars	Serving: 1 bar Calories: 240 Fat: 10 g Carbs: 2.5 g Protein: 20 g
Balance Bars	Serving: 1 bar Calories: 180 Fat: 6 g Carbs: 22 g Protein: 14 g
Met-Rx Food Bar	Serving: 1 bar Calories: 330 Fat: 3 g Carbs: 48 g Protein: 27 g
Power Bar	Serving: 1 bar Calories: 230 Fat: 2 g Carbs: 45 g Protein: 10 g
PR Ironman Bars	Serving: 1 bar Calories: 230 Fat: 8 g Carbs: 24 g Protein: 16 g
ProMax Bars	Serving: 1 bar Calories: 280 Fat: 5 g Carbs: 35 g Protein: 20 g
Pure Protein Bars	Serving: 1 bar Calories: 200 Fat: 4 g Carbs: 10 g Protein: 30 g
ZonePerfect Bar	Serving: 1 bar Calories: 200 Fat: 7 g Carbs: 23 g Protein: 14 g

source : shapefit

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Hard Boiled Eggs

Make some hard boiled eggs and have a quick high protein snack on hand at anytime! Hard boiled eggs are an excellent source of protein, simple to prepare and each one only has about 76 calories. Eggs are also very nutritious. They don't just contain fat (yolk) and protein (white). In fact, they contain a wide array of essential vitamins and minerals.

Vitamins

• A: good for the skin and growth.
  
• D: strengthens bones by raising calcium absorption.
  
• E: protects cells from oxidation.
  
• B1: helps properly release energy from carbohydrates.
  
• B2: helps release energy from protein and fat.
  
• B6: promotes the metabolism of protein.
  
• B12: an essential vitamin in the formation of nerve fibers and blood cells.

Minerals

• Iron: essential in the creation of red blood cells.
  
• Zinc: good for enzyme stability and essential in sexual maturation.
  
• Calcium: most important mineral in the strengthening bones & teeth.
  
• Iodine: controls thyroid hormones.
  
• Selenium: like vitamin E, it protects cells from oxidation.

Not only do eggs contain the highest quality source of protein available but they also contain almost every essential vitamin and mineral needed by humans. In fact, egg protein is of such high quality that it is used as the standard by which other proteins are compared. Eggs have a biological value (efficacy with which protein is used for growth) of 93.7%. Comparable values are 84.5% for milk, 76% for fish, and 74.3% for beef. Eggs really are the best protein money can buy, and it has all those other valuable vitamins and minerals too.

The yolk is extremely high in cholesterol, containing more than two-thirds of the recommended daily limit of 300 mg! However, the yolk has many health strengths necessary for immunity, healthy skin, nerves and vision. The yolk contains good amounts of B Vitamins, Vitamin A, iron and riboflavin.

Egg whites are very low in calories, have no fat, no cholesterol, and are loaded with protein. The egg white is less likely than the yolk to harbor dangerous salmonella, but due to the health risks that raw eggs present, consumption is highly discouraged by medical experts.

Directions For Making Hard Boiled Eggs

• Place the eggs in a saucepan with just enough cold tap water to cover them by one inch.
  
• Bring water to a boil.
  
• Promptly reduce heat to low medium and cook for 10 minutes.
  
• Remove saucepan from heat
  
• Using a ladle or slated spoon, place each egg into a bowl of iced water to chill.
  
• Chill for a few minutes until egg is completely cooled.
  
• To peel, crack the egg and roll on a counter top to loosen the peel.
  
• Dice and serve.

Serving Size 1 egg
Calories: 70
Fat: 5.0g
Carbs: 1.0g
Protein: 6.0g

source : shapefit

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Orange Slices

Juicy and sweet and renowned for its concentration of vitamin C, oranges make the perfect nutritious snack. It is no wonder that they are one of the most popular fruits in the world. Oranges are generally available from winter through summer with seasonal variations depending on the variety.

Oranges are an excellent source of vitamin C. They are also a very good source of dietary fiber. In addition, oranges are a good source of B vitamins including vitamin B1 and folate as well as vitamin A, calcium and potassium.

They are also a source of dietary fiber and supply folate as well as the minerals, potassium, calcium and magnesium. The white skin under the peel contains the Bioflavonoids for which citrus fruits are noted, so eating this part of the orange is very good for your health.

There are two popular varieties of orange, the navel orange, which has a thick skin and is seedless, and the Valencia or juice orange which is thin skinned and has seeds. There is also a sour orange, as differentiated from the sweet orange, that has no popular commercial use.

Serving: 1 large (6.5 oz)
Calories: 86
Fat: 0.2g
Carbs: 21.6g
Protein: 1.7g

source : shapefit

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Sugar Free Jello

Sugar free Jell-O is a great snack that will satisfy your sweet tooth and help you control overall calories for weight loss. Add some fruit like blueberries or apples to Jell-O and you have a great nutritious snack.

The gelatin in Jell-O is what lets you transform it into all sorts of different shapes. What exactly is gelatin? Gelatin is just a processed version of a structural protein called collagen that is found in many animals, including humans. Collagen actually makes up almost a third of all the protein in the human body. It is a big, fibrous molecule that makes skin, bones, and tendons both strong and somewhat elastic. As you get older, your body makes less collagen, and individual collagen fibers become crosslinked with each other. You might experience this as stiff joints (from less flexible tendons) or wrinkles (from loss of skin elasticity).

Sugar Free Jell-O Recipe:

Ingredients:

• 1.5 cups of sugar free Jell-O
  
• 8 slices of pineapple
  
• 5 teaspoons of low calorie sweetener (Splenda)

Directions:

Blend together in blender. Refrigerate until it sets.

Nutritional Facts:

Serving: 1.5 cups Calories: 254 Fat: 1g Carbs: 58.4g Protein: 4g

Additional Jell-O Facts:

Jell-O (Fat-Free, Sugar-Free)

Serving: 1/2 cup Calories: 10 Fat: 0g Carbs: 0g Protein: 1g

source : shapefit

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Broccoli Florets

Broccoli florets are a quick and healthy snack that contains vital nutrients for your body. Broccoli is an excellent source of the vitamins K, C, and A, as well as folate and fiber. Broccoli is a very good source of phosphorus, potassium, magnesium and the vitamins B6 and E.

You can either choose pre-cut broccoli florets or regular stalks. When choosing broccoli, look for fresh-looking, light green stalks. The heads should be compact and dark green with some purple tinge. Wash each cluster with cold water and store in the refrigerator in a plastic container or bag for up to four days. You can even get adventurous and try one of the new varieties of broccoli such as broccolini, a smaller, milder, sweeter variety.

Broccoli florets are perfect for dipping. However, make sure to choose healthy dipping sauces that are low in fat, sugar and calories. My favorite dipping sauces are made by Walden Farms. They are made from the world’s finest aged vinegars, dozens of fresh ground herbs and spices, natural flavors and ice cold, triple filtered water. They are all calorie free, sugar free and fat free!

Serving: 1 cup

Calories: 31
Fat: 0g
Carbs: 6g
Protein: 3g

source : shapefit

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Sliced Chicken Breast

Sliced chicken breast is a great snack to include in your dietary regimen. Marinate a few pounds of boneless skinless chicken breasts, broil or BBQ them and slice them up. You can add some spices to the chicken breasts and keep a plate of them in the fridge for a quick snack. Cold sliced chicken breast tastes amazing and is high in protein, low in fat and has virtually no carbs.

Always choose all natural boneless, skinless chicken breast versus prepackaged luncheon meats which are processed and contain added sugar and a carcinogenic precursor ingredient known as sodium nitrite (sodium nitrate is closely related). Sodium nitrite is a dangerous, cancer-causing ingredient that has no place in the human food supply.

Quick Chicken Flavoring Suggestions

• Tobasco: Tabasco sauce, garlic powder, onion powder, and black pepper
  
  
• Italian: Add a variety of Italian herbs (rosemary, basil, tarragon, arugula) and/or a few tablespoons of stewed tomatoes
  
  
• Lemon-Pepper: Use salt-free lemon-pepper seasoning or squeeze real lemon and pepper onto the chicken
  
  
• Lemon-Dill: Use salt-free lemon-pepper seasoning and dill or squeeze real lemon juice, dill, and pepper onto the chicken.
  
  
• Vinaigrette:Use 1 tablespoon balsamic vinegar or balsamic dressing per 4 oz.
  
  
• Spicy Tex Mex: Use prepared salsa or chili powder
  
  
• Garlic & Pepper: Crushed garlic, garlic powder, or minced garlic (from a jar)and fresh ground pepper
  
  
• Lemon & Rosemary: Lemon juice, rosemary, and a bit of garlic powder
  

Chicken and Food Safety

• Always wash your hands with hot soapy water after handling chicken and other raw meats, as well as cutting boards, the countertop, and knives.
  
  
• Never place cooked chicken on the platter that held the raw meat. Keep raw meats separate from other foods.
  
  
• Store raw chicken in the coldest part of the fridge for no more than two days, and make sure you don't put it on top of other foods that won't be cooked before eating. Raw chicken juices dripping onto lettuce or fresh fruits is a real no-no.
  
  
• Cook chicken thoroughly and don't let it sit out at room temperature for more than two hours.

Serving: 4oz
Calories: 120
Fat: 1.5g
Carbs: 0g
Protein: 24g

source : shapefit

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Green Salad

A fresh green salad is a perfect low calorie snack during the day. Dark green leafy vegetables are good sources of many vitamins and minerals your body needs to stay healthy, like vitamin A, vitamin C, and calcium. They are also great sources of fiber. The darker the leaves, the more nutrients the vegetable usually has.

Basic Green Salad

This salad is a tossed green salad and may include romaine, escarole, endive, and arugula. Arugula easily reseeds itself in my garden and grows through the winter. It is a very strong tasting green but when mixed with all the others adds a wonderful flavor. Add cucumbers, red cabbage, red pepper, white onions, and carrots.

Fresh Green Salad Recipe

• 2 Cups Tossed Green Salad
  
• 1/2 Cup diced tomato
  
• 1/2 Cup diced cucumber
  
• 2 Tbsp Oil/Vinegar Dressing

Directions

Add all ingredients into a salad bowl and toss. Enjoy!

Nutritional Facts:

Serving: 1 salad Calories: 183 Fat: 16g Carbs: 9.4g Protein: 2.1g

Additional Salad Facts:

Lettuce: Iceberg	Serving: 2 cups Calories: 15 Fat: 0g Carbs: 3g Protein: 1g
Lettuce: Romaine	Serving: 2 cups Calories: 15 Fat: 0g Carbs: 3g Protein: 1g
Lettuce: Field Greens	Serving: 2 cups Calories: 15 Fat: 0g Carbs: 3g Protein: 1g

source : shapefit

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Hummus

Hummus, a nutritious blend of chickpeas, olive or canola oil, pureed sesame seeds (also called "tahini"), lemon juice, spices, and garlic is a nutritious dip or spread. Don't worry too much about the calories from fat, since it contains mostly the healthy, unsaturated fats from healthy oils. Since it is higher in calories, just make sure not to eat it by the cupful. A little goes a long way. Spread it on pita bread or whole-grain crackers and dip vegetables into it. Carrots dipped in hummus are amazing!

Legumes such as chickpeas from which hummus is made, are a great source for both complex carbohydrates and protein. Tahini, the second most important ingredient, is rich in minerals, fatty acids like Omega-3, and amino acids.

Homemade Hummus Recipe

Ingredients

• 1 1/2 cups (275g) cooked garbanzo beans
• 4 ounces (115g) silken tofu, well-drained
• 1/4 cup (10g) parsley, chopped
• 5 Tbsp (75mL) lemon juice
• 1 Tbsp (15mL) lime juice
• 1–2 cloves fresh garlic
• 1 Tbsp (15mL) olive oil
• 1/3 cup (80g) sesame tahini
• 1 1/2 tsp (9g) sea salt*
• Cumin and paprika to taste

Directions

Blend all ingredients in a food processor until desired consistency is achieved. Garnish with a dash of paprika on top. Serve warm or chilled.

Calories: 180
Total Fat: 14g
Saturated Fat: 2g
Cholesterol: 0mg
Sodium: 710mg
Total Carbs: 12g
Dietary Fiber: 4g
Sugars: 1g
Protein: 7g

(analyzed for 5 servings)

source : shapefit

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Cherry Tomatoes

Cherry tomatoes are a great snack choice because they are small, tasty and provide important nutrients. Tomatoes are low in Sodium, and very low in Saturated Fat and Cholesterol. They're also a good source of Vitamin E (Alpha Tocopherol), Thiamin, Niacin, Vitamin B6, Folate, Magnesium, Phosphorus and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Potassium and Manganese.

Selection
Good-quality cherry tomatoes will be firm, smooth-skinned and be at least pink in color. Tomatoes that are partially green will ripen if left at room temperature.

Avoid
Avoid product that is too soft, wrinkled or that has broken skin. Tomatoes with a green blush will ripen, but avoid product with blotchy green or brown areas

Cherry tomatoes are perfect for dipping. However, make sure to choose healthy dipping sauces that are low in fat, sugar and calories. My favorite dipping sauces are made by Walden Farms. They are made from the world’s finest aged vinegars, dozens of fresh ground herbs and spices, natural flavors and ice cold, triple filtered water. They are all calorie free, sugar free and fat free!

Serving: 1 tomato (0.6 oz)
Calories: 5
Fat: 0g
Carbs: 1g
Protein: 0g

source : shapefit

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Nonfat Yogurt

Nonfat yogurt is a quick, easy and nutritious snack that is available year-round. Yogurt is a dairy product produced by bacterial fermentation of milk. Fermentation of the milk sugar (lactose) produces lactic acid, which acts on milk protein to give yogurt its texture and its characteristic tang.

We all know yogurt can be healthy. Like all dairy products, it is a good source of protein and calcium, and choosing nonfat, or at least low-fat yogurt provides all the benefits without the artery-clogging animal fat (it does come from a cow). Just 1 cup has about 1/3 of the daily calcium requirement and roughly 10 grams of protein (15-20 percent of daily requirements). And many people who are lactose intolerant can eat some yogurt because much of the milk sugar is gone in yogurt and converted to lactic acid.

Benefits of Yogurt:

Yogurt has nutritional benefits beyond those of milk: people who are lactose-intolerant can enjoy yogurt without ill effects, because the lactose in the milk precursor is converted to lactic acid by the bacterial culture. The absence of lactose bypasses the affected individuals need to process the milk sugar themselves.

Yogurt also has medical uses, in particular for a variety of gastrointestinal conditions, and in preventing antibiotic-associated diarrhea. One study suggests that eating yogurt containing L. acidophilus helps prevent vulvovaginal candidiasis, though the evidence is not conclusive.

Your body needs to have a healthy amount of ''good'' bacteria in the digestive tract, and many yogurts are made using active, good bacteria. One of the words you’ll be hearing more of in relation to yogurt is ''probiotics.'' Probiotic, which literally means ''for life,'' refers to living organisms that can result in a health benefit when eaten in adequate amounts.

Yogurt is a very good source of iodine, calcium, phosphorous, and vitamin B2. It is also a good source of protein, vitamin B12, potassium, molybdenum, zinc and pantothenic acid.

What Type of Yogurt Is Best?

• Contains Active Cultures: Yogurt labeled with this phrase contains the live and active bacteria thought to provide yogurt with its many desirable healthful properties. Look for the National Yogurt Association's (NYA) Live & Active Cultures seal to ensure that the yogurt you buy contains a significant amount of live and active cultures.
  
  
• Avoid Extra Calories: Fruit at the bottom and especially granola mixed in with the yogurt (parfait) should be avoided due to high amount of sugar, fat and calories.
  
  
• Organic Plain Yogurt: The healthiest choice it to buy plain organic yogurt and add real fresh fruit to it. Cut up some berries, peaches or pineapple and add it to a bowl of chilled yogurt.

Serving: 1 cup Calories: 107 Fat: 0g Carbs: 21g Protein: 7g source : shapefit

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Peanut Butter

Although calorically dense, peanut butter is a very nutritious and versatile snack to include in your nutritional plan. The key is finding the right type of peanut butter and limiting the amount to smaller portions. Look for all natural peanut butter that does not contain added sugar. Look on the ingredients list and make sure it only contains peanuts and salt. Anything more than 2 or 3 ingredients and you know you have the wrong kind.

A few great choices for all natural peanut butter are:

• Laura Scudder's Old Fashioned Natural Peanut Butter
• Smucker's Natural Peanut Butter

Benefits of Peanut Butter

Whole peanuts are a very important human food. Peanuts are very high in protein (25 grams per 100gram serving) of good quality. They are a very good source of energy, with 50 grams of fats and 16 grams of carbohydrates per 100 gram serving. About half their fat content is monounsaturated fats, about a third are polyunsaturated, and the remaining about fifth are saturated. Of the polyunsaturates, only a passing small amount is omega 3.

Peanuts are a very good source of niacin (B3), with a healthy 112 mg/100 gram serving. Niacin, also called nicotinic acid, is the most effective medication for raising HDL "good" cholesterol, leading to increases of 20 percent to 35 percent.

Peanuts also contain vitamin E (8mg/100gms). Nuts in general, and peanuts in particular, are high in the bioflavonoid 'resveratrol'. This bioflavonoid is also found in red wine and is believed to help prevent the formation of arterial plaques. Peanuts have more resveratrol than grapes. Studies adding even small amounts of 'peanut products' to the diet have recorded a 14% reduction in the 'bad' LDL cholesterol. One ounce, or one small handful of peanuts contains 2 big grams of fiber. This is 9% of the fiber you need each day!

Peanut Butter Snack Ideas

• Peanut butter on celery sticks
• Peanut butter on sliced apples
• Peanut butter on whole grain crackers
• Peanut butter on whole grain toast

Peanut Butter (smooth style)

Serving: 1 tablespoon
Calories: 94
Fat: 8g
Carbs: 3.5g
Protein: 3.8g

Peanut Butter (chunky style)

Serving: 1 tablespoon
Calories: 94
Fat: 8g
Carbs: 3.5g
Protein: 3.8g

source : shapefit

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Frozen Mangos

As with frozen grapes, frozen mangos are also on the top of my list for healthy sweet snacks. Look in the freezer section of your local grocery store for bags of frozen mangos. These make for the best bite sized snacks since they are cut up in little chunks. Just throw the bag in your freezer overnight and you will have a great frozen treat in the morning!

Beyond being delicious and rich in vitamins, minerals and antioxidants, mangos contain an enzyme with stomach soothing properties similar to papain found in papayas. These comforting enzymes act as a digestive aid and can be held partially responsible for that feeling of contentment we experience during and after the mango feast.

Mangos are high in many carotenoids, especially Beta-carotene. Beta-Carotene has a protective affect against the harmful rays of the sun. Research indicates that even in older people, sun tolerance is increased when Beta-Carotene intake is increased.

Mangos contain Vitamin A (of which Beta-Carotene is a precursor and more usable), Vitamins C & E and Selenium. Mangos also contain B-complex (anti-stress) vitamins, magnesium, potassium, phosphorus, selenium, Folic acid (folate), and zinc.

Mangos are very low in Saturated Fat, Cholesterol and Sodium. Plus are a good source of dietary fiber. They also contain some protein and amino acids, about 2% of your daily recommended amount.

Mangos also have a fascinating history. Cultivation of mangos is deeply embedded in Indian History. Mangos are mentioned in early Arialkrit literature and Alexander the Great spotted his first mango in 326BC when he traveled with his army to India.

Serving: 1 cup
Calories: 107
Fat: 0.5g
Carbs: 28.1g
Protein: 0.8g

source : shapefit

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Frozen Yogurt

Frozen yogurt is the best snack choice to pick over ice cream. You will save hundreds of calories when choosing this healthier snack over its calorie packed alternative. A great choice is the sugar free, fat free frozen yogurt at TCBY. They usually have a few soft serve flavors available for you to try.

Choose frozen yogurt that is fat free and lowest in sugar. Although many frozen yogurt products are fat free, make sure to watch out for the sugar content. Frozen yogurt is best eaten as small snacks of a cup or less. Don't think since its lowfat, you can eat a half gallon of it! It still has calories and many of them are coming from sugar, so make sure to limit your consumption to smaller portions.

If you're at your local frozen yogurt shop, make sure to always ask for your yogurt in a plain cup. The calorie killers are the sugar cones, waffle cones and any other calorie packed treat that goes along with the yogurt. This means avoiding the "add ons" like chocolate sprinkles, gummy bears and any other sugar loaded topping. Simply get your frozen yogurt in a small cup and enjoy your nice little treat without having to worry about burning off the extra 1,000 calories of toppings you slapped on it!

Frozen Yogurt (TCBY Fat-Free)

Serving: 1/2 cup
Calories: 110
Fat: 0g
Carbs: 23g
Protein: 4g

Frozen Yogurt (TCBY Low-Fat:)

Serving: 1/2 cup
Calories: 140
Fat: 3g
Carbs: 23g
Protein: 4g

source : shapefit

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Fruit Smoothies

Fruit smoothies are an excellent choice for anyone who wants a quick, nutrient packed snack. You can mix all types of fruits like raspberries, blueberries and bananas for a delicious fruit smoothie. You can either choose to make your own fruit smoothies at home or pick one up at your local smoothie store. The benefit of making your own smoothies is that you know exactly what has gone into them, and you can save yourself a small fortune too!

If you're out and about and need to pick up a quick snack, try a local smoothie shop in your area. Some of the most popular are:

• Jamba Juice
• Planet Smoothie
• Smoothie King

Add Some Protein Powder
For building muscle and burning fat, its always important to include lean protein at each meal. This includes adding protein to your smoothies. Many of the major smoothie chains now offer protein packed smoothie choices or they have protein powder "add ons" which you can add to your smoothie. Whey protein is the top choice for providing quick release protein to your muscles. If they don't carry whey protein, then ask for either egg or soy protein as an addition to your smoothie.

What To Watch Out For
One of the main things to watch out for when buying a smoothie at your local store is the base liquid used to make the smoothie. Always choose either water, nonfat milk or real fruit juice as your base liquid. I once heard about how amazing the smoothies were at a local store. Everyone raved about how much they loved them. Well, it turned out the reason they tasted so good was that they were using ice cream milk as their base for all the smoothies! They were adding tons of fat and calories to every smoothie, while their customers thought they were drinking a healthy, low calorie snack!

Another thing to watch out for is the fruit. Make sure to ask if the fruit they are adding is whole fruit or fruit juice. If they use fruit juice, make sure its not sweetened with additional sugar.

Protein Packed Fruit Smoothie Recipe

Ingredients:

• 2 scoops of whey protein (Jay Robb Whey Protein)
• 1 cup of fresh strawberries
• 1 cup of fresh bananas
• 1 cup of nonfat milk
• 1 cup of water
• 3 cups of ice cubes

Directions:

Add all ingredients into a blender and blend at medium to high speed for 30-45 seconds. Enjoy!

Nutritional Facts:

Serving: 1 smoothie Calories: 493 Fat: 1.4g Carbs: 60.9g Protein: 61.1g

Additional Fruit Smoothie Facts:

Fruit Smoothies (Jamba Juice, Fruit only)	Serving: 1 small Calories: 218 Fat: 0.5g Carbs: 54.2g Protein: 1.6g
Fruit Smoothies (Jamba Juice, Fruit with NonFat Frozen Yogurt)	Serving: 1 small Calories: 276 Fat: 0.3g Carbs: 64.8g Protein: 4.3g
Fruit Smoothies (Jamba Juice, Fruit with Low Calorie Dairy Base)	Serving: 1 small Calories: 175 Fat: 0.5g Carbs: 39.3g Protein: 4.8g

source : shapefit

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Walnuts

Walnuts are a tasty and highly nutrient dense food to snack on and can add flavor and crunch to a meal. They are an excellent source of omega-3 essential fatty acids and are also rich in vitamins and minerals that help us to stay healthy. Walnuts are high in poly and monounsaturated fats and especially linoleic and alpha-linolenic acid. Those two acids cannot be synthesized by our body and must be provided daily. They are called essential fatty acids. They are involved in the manufacture of certain hormones, part of the cell's membrane and they regulate the cholesterol. 5 walnuts (28 g) supply our daily needs in those acids.

Health Benefits
Walnuts contain an antioxidant compound called ellagic acid that supports the immune system and appears to have several anticancer properties. Alpha-linolenic acid is an omega-3 fatty acids. This family of acids has an anti-inflammatory action. Walnuts are therefore useful in the treatment of rheumatoid arthritis and itchy skin conditions. (Dry skin is usually the first sign of an essential fatty acid deficiency).

Heart Healthy
The high amount of unsaturated fats in the walnut helps us keep our blood cholesterol down. Walnuts lower blood cholesterol with a rise in HDL (called "good" cholesterol) and a drop in LDL (called "bad" cholesterol). Therefore, walnuts may reduce heart disease risks. Studies suggest that people who eat walnuts are less likely to develop coronary heart diseases and heart attacks.

Nutrient Dense
Walnuts are also a good source of protein. They contain 15.23 grams of protein per 100 grams, which is equivalent to 100 grams of chicken. Walnuts are rich in calories. They can help people with small appetites, such as elderly and convalescents, to meet their daily calories requirements. Walnuts are also a very good source of the manganese and a good source of copper. In addition, walnuts contain the antioxidant phytochemical, ellagic acid.

Serving: 7 nuts (1 ounce)
Calories: 183
Fat: 18.3g
Carbs: 3.8g
Protein: 4.3g

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Sunflower Seeds

Sunflower seeds make for a great crunchy snack that keeps you cracking for hours! Sunflower seeds are the best whole-food source of Vitamin E. They provide an ideal heart healthy profile, are high in protein, and naturally low in carbohydrate.

Sunflower seeds are an excellent snack by themselves or as an ingredient, offering a wealth of nutrients, many of which are hard-to-get. Full of healthy unsaturated fats, protein, fiber, minerals, vitamins and phytochemicals, nutrition scientists are realizing that we should pay better attention to this power packed whole food.

In the United States, obesity as well as diabetes and heart disease are on the rise. The 2005 U.S. Dietary Guidelines recommends an intake of 20- 35% of calories from fat, mostly coming from healthy polyunsaturated and monounsaturated sources. Consumption of these kinds of good fats has been shown to improve heart disease risk. The United States Department of Agriculture (USDA) encourages choosing sunflower seeds, which can boost these fats.

Sunflower seeds are also recognized by the US Dietary Guidelines for their nutrient density. They are specifically noted to be the best whole food source of vitamin E, providing 84% of the daily value in just one ounce. A lower risk of death from stroke has been associated with vitamin E-rich foods; and since studies have shown that only 5% of men and 4% of women meet the RDA for vitamin E, choosing sunflower seeds to increase vitamin E intake is a wise and easy solution.

Sunflower Seeds (no salt added)

Serving: 1/4 cup (1 ounce)
Calories: 165
Fat: 14.1g
Carbs: 6.8g
Protein: 5.5g

Sunflower Seeds (salt added)

Serving: 1/4 cup (1 ounce)
Calories: 165
Fat: 14.1g
Carbs: 6.8g
Protein: 5.5g

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Soy Chips

Soy chips with all natural salsa is one my favorite healthy snacks. I recommend GenieSoy soy crisps because they taste great, high in protein and are available in multiple flavors. The ranch and BBQ are my all time favorites.

Genisoy Soy Crisps are richly seasoned, low-fat baked alternative to traditional high-fat chips. Each serving contains a unique blend of soy and rice offering 7 grams of soy protein and a surprisingly low 3 grams of fat.

Soybeans are a high-protein legume, or bean, grown as food for both humans and livestock. The word soy is derived from the Japanese word shoyu (soy sauce/soya sauce). The soy plant has the highest-quality protein of any plant food, and its high level of protein content is considered equivalent to animal foods. Soy is considered to be a complete protein, like meats, meaning that it provides all the essential amino acids your body needs but doesn’t produce on its own.

Serving: 17 chips (1 ounce)
Calories: 110
Fat: 3g
Carbs: 14g
Protein: 7g

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Bean Salad

Beans are great protein packed snack for anyone who wants a quick, healthy choice to fuel their bodies. Beans are a rich source of soluble fiber, are both low in fat & cholesterol and are packed with vitamins and minerals. As the richest source of vegetable protein, beans will keep insulin levels in your body low, causing you to feel full for hours and preventing you from overeating later in the day.

In addition to their high fiber and protein content, a new study finds that beans, particularly black ones, are a rich but overlooked source of antioxidants (considered important fighters against aging) and may provide health benefits similar to some common fruits, including grapes, apples and cranberries.

Like other legumes, black beans contain folate, magnesium, alpha-linolenic acid, vitamin B6, and fiber. Throw a bowl of black beans into the microwave along with a few ounces of tuna and you have a serious protein packed meal. Beans are also great on salads and in soups.

Marinated Bean Salad Recipe

This is a healthy, fresh tasting bean salad that will give you an easy way to enjoy the many nutritional benefits of beans with little effort. The fresh herbs make it very flavorful, and it will keep in your refrigerator up to for 3-4 days. In fact, it actually gets better as it marinates. The lima beans and fresh herbs add a nice twist to the more traditional version.

Prep and Cook Time: 25 minutes

Ingredients:

• 2 cups fresh green beans cut into 1inch lengths
  
• 1 15 oz can lima beans, drained and rinsed
  
• 1 15oz can kidney beans, drained and rinsed
  
• 2 TBS minced onion
  
• 3 medium cloves garlic, pressed
  
• 1 large ripe fresh tomato, seeds and excess pulp removed, diced
  
• 2 TBS chopped fresh basil
  
• 1 TBS chopped fresh oregano
  
• 1 TBS chopped fresh parsley
  
• 3 TBS fresh lemon juice
  
• 2-3 TBS extra virgin olive oil
  
• salt and cracked black pepper to taste
  

Directions:

1. Bring lightly salted water to a boil. Cut green beans by cutting ends off a handful at once. This saves time. Cook green beans in lightly salted boiling water for just about 3-5 minutes, or until tender. Drain well in colander. Dry with paper towels so they don't dilute flavor with excess water.
   
   
2. Drain and rinse canned beans. Let beans sit in colander for another couple of minutes to drain excess water.
   
   
3. Mix all ingredients together. If you have the time, let it marinate for at least 15 minutes. It can keep in the refrigerator for a few days. Keep on hand for a quick meal.

Serving: 1 cup
Calories: 162
Fat: 8g
Carbs: 20g
Protein: 4g

source : shapefit

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