4 Nutrition-Boosting Snacks

Do you sometimes find yourself rummaging through your pantry for bags of cookies or chips, baked goods, or other unhealthy foods to snack on? Before you reach for the junk food, ask yourself how satisfying this kind of snack is really going to be. If you want to lead a healthy lifestyle, your body needs vitamins, minerals, antioxidants, and other nutrients to sustain it, and making poor snack choices is not going to help. But choosing nutritious snacks will! The right snacks can contribute to better health, help you lose weight (or maintain an optimal weight), and keep cravings for sugary and starchy carbs at bay. Dr. Arthur Agatston, creator of the South Beach Diet and author of The South Beach Diet Supercharged and The South Beach Diet Wake-Up Call, recommends eating at least two protein- and fiber-rich snacks daily to help push hunger away.

Recent studies about the vitamin D in mushrooms have helped this food gain superstar status. Mushrooms are the only fruit or vegetable source of vitamin D (the ergosterol in mushrooms converts to vitamin D when exposed to real or artificial sunlight). Moreover, mushrooms are an excellent source of potassium, a mineral that helps lower blood pressure. We’re big fans of the vitamin D-filled fungi, so it’s no surprise that one of our favorite mid-afternoon snacks — when you have some free time to prepare and enjoy it right then — is Lemony Stuffed Mushrooms. We make these citrusy morsels with marinated white stuffer mushrooms and a tangy filling of chickpeas, Parmesan cheese, lemon juice, and lemon zest.

Broccoli and other cruciferous vegetables are known as antioxidant powerhouses because they’re packed with nutrients that can help lower blood pressure and cholesterol and reduce age-related memory loss, among other health benefits. In addition, these Broccoli, Pepper, and Cheese Bites might just momentarily transport you to the Italian countryside when you put one in your mouth — Mamma mia! These delicious bite-sized frittatas are made with eggs and egg whites, part-skim ricotta cheese, fat-free milk, chickpea flour, roasted red peppers, reduced-fat sharp Cheddar cheese, and the cruciferous superstar, broccoli. The bites can be served warm or at room temperature.

Nuts and seeds are excellent sources of energizing high-quality protein, heart-healthy monounsaturated and polyunsaturated fats, and fiber. Nut and seed mixes make a convenient healthy snack option because they’re easy to prepare and simple to pack up and take with you. This vibrant Southwest Pepita and Pecan Mix combines pecan halves with pumpkin seeds, sunflower seeds, and savory seasonings such as chili powder, cumin, and cayenne. The nuts, seeds, and spices are combined with a whisked egg white, and then baked. Keep in mind that nuts and seeds are calorie-dense, so a quarter-cup serving of this mix is just right for a quick mid-morning or mid-afternoon pick-me-up.

While the ideal choices for healthy snacks are whole foods, sometimes our schedules are just too busy and we don't have time to prepare something at home. On those crazy days, our South Beach Diet 100-Calorie Snack Bars, which contain 6 grams of protein and 6 grams of fiber are a convenient on-the-go option. The protein in each bar helps keep you feeling satisfied and energized and the fiber helps control the swings in blood sugar that can cause cravings. Try one in Whipped Peanut Butter or Whipped Chocolate Almond.