11 Rejuvenating Superfoods

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6 Sensible Snacks

Sesame Sticks and Baby Carrots

One ounce of sesame sticks has 3 grams of protein. Eating them along with a handful of baby carrots will add significant amounts of beta carotene (more than 250 percent of the RDA), vitamin A (more than 40 percent of the RDA), vitamin C, folate, vitamin B6, iron, potassium, copper, and fiber.

Some studies show that diets high in beta carotene protect against some chronic illnesses like heart disease, and some cancers. We need vitamin A for healthy skin, for better night vision, and to fight infection and respiratory ailments. Folate (vitamin B9) is essential to human life, helping to form red blood cells and break down proteins, and playing a key role in cell growth and division.

Recommended Serving Size:

1 oz. sesame sticks, 153 calories. 1/2 cup carrots, about 25 calories.

Dried Soybeans or Soy Crisps

Both are a great choice for protein and dietary fiber. Soybeans also give you almost 40 percent of the RDA of iron and double the potassium that you'd get from a banana, but without as many carbs.

Soy crisps come in all sorts of flavors and also provide lots of vitamin C. Iron is necessary for healthy blood and muscle and for the transport of oxygen in the body. Vitamin C helps heal wounds, and protects against cancer and heart disease.

Recommended Serving Size:

2 tablespoons dried roasted soybeans, about 93 calories. 1 small (18g) bag of soy crisps, 70 calories.

Low-Fat Peanut Butter, with Wheat Bread or Celery

Peanut butter on some whole grain crackers is an excellent source of protein, iron, niacin, plus the complex carbohydrates from the crackers (which adds fiber). But peanut butter on celery would be a great snack too!

Celery is rich in dietary fiber and too many vitamins and minerals to mention!

Recommended Serving Size:

1 tablespoon of low-fat peanut butter, 83 calories. 6 whole wheat crackers, about 106 calories. 2 stalks of celery, about 18 calories.

Low-Fat String Cheese

String cheese is a good quick source of protein and calcium. They come in easy-to-carry individual servings and you can add a piece of fresh fruit for extra fiber.

Recommended Serving Size:

1 oz. stick, 72 calories.

Sharon Saka is a Registered Dietitian, a Certified Dietitian Nutritionist, and a Member of the American Dietetic Association and the American Association of Diabetes Educators.

The author, Linda Kallman, is a health and family writer and the mother of two grown sons. She lives in Upper Nyack, New York.


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