Snacking is a vital component of a healthy daily diet. Recent literature recommends eating five to six small meals a day, rather than three large meals. This allows the body to maintain a continuous flow of the necessary vitamins and minerals needed to maintain adequate levels of energy and other mood boosting neurotransmitters, or nutrients. With the proper balance of healthy foods, planning these snacks, or mini meals, is quite easy.
How to Plan Healthy Snacks into a Daily Diet
The first step to incorporating energy and mood boosting foods into a daily diet routine is to have a solid understanding of the vital nutrients, qualities and vitamins that foster good health.
Knowing which foods contain the essentials will help you to create a variety of choices that will not only taste delicious but provide you with the nutrients needed to feel good all day!
Healthy Snack and Mini Meal Suggestions
Turkey and Cheese Roll Ups - To make this quick and healthy snack, simple lay a slice of lean turkey on a cutting board. Next, place a leafy green, such as spinach or romaine lettuce and lastly, place your favorite cheese on top or spread with a low fat cream cheese (cream cheese works nicely as it binds the roll up together). Roll and cut into bite sized pieces.
Tuna Salad and Whole Grain Crackers - Prepare the tuna salad as desired. Opting to use a low fat, no fat or olive oil based mayonnaise makes the salad more healthful than using a full fat spread. Add vegetables such as celery, red peppers and carrots to increase the health value. Spread on a hearty whole grain cracker, or simply dip the cracker to make this, a great office or school snack.
Sliced Red Bell Peppers and Hummus - Red bell peppers are rich in vitamin B6 and the garbanzo beans, which constitute the hummus, are high in fiber, protein, B6 and magnesium. Wrap the red peppers and hummus in a whole grain pita and enjoy as a mini meal.
Yogurt with bran, granola, or fresh blueberries mixed in; yogurt is high in protein. The bran is high in fiber and magnesium, granola high in fiber and protein and the blueberries rich in antioxidants.
Armed with the knowledge of what foods are “super foods,” creating a healthy meal and snacking menu is an easy task. These foods are tasty, inexpensive and most are easy to eat on the go or in the office. Modifying your diet to include these foods while eliminating foods that are high in unhealthy fats, refined sugars and free from overall processing will allow your body to process the healthful vitamins and nutrients that boost mood and energy levels.
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