•                                      Benefits of healthy snacks


  • Fresh fruits and vegetables:
  •  Fruit and vegetables are a good source of vitamins and minerals, including folate, vitamin C and potassium. They're an excellent source of dietary fibre, which can help to maintain a healthy gut and prevent constipation and other digestion problems. A diet high in fibre can also reduce your risk of bowel cancer.
  • Frozen fruit:

  • As nutritious as fresh. Frozen fruit and vegetables are almost like-for-like in terms of nutritional value when compared with fresh. A healthy way to preserve fresh produce. Valuable way to access nutrients out of season. Healthy fast food. Accessible to more people.

  • Fruits canned in water or their own juice:
                       Due to calorie count and overall nutrition value, water-packed canned fruit is the healthiest choice. The heavy and light syrups are of little nutritional value other than calories and are very high in sugar. The fruit packed in juice contains significantly less added sugar than syrup-packed canned fruit.





  • Whole grain bread, crackers and cereals:

Fiber is a critical nutrient for digestive health—and not just to help you go to the bathroom regularly. Consuming plenty of fiber through whole grain foods paves the way for healthy gut bacteria to thrive. This so-called “pre-biotic” effect has been found to boost colonic health and fortify the immune system.

Whole grains have long been touted for heart health, for good reason. A landmark 2016 study in the British Medical Journal revealed that eating more whole grains was associated with significantly reduced risk of cardiovascular disease and coronary heart disease.

The same BMJ study that linked eating whole grains to a healthier heart also connected them to a lower risk of stroke. And that's not all! The study even showed that death by any cause fell with an increase in whole grain consumption.

Research also has good news for those at risk of developing type 2 diabetes. A 2018 review in the journal Nutrients concluded that studies have “consistently demonstrated” that a higher intake whole grain foods is associated with lower risk of type 2 diabetes.



Despite bread’s reputation of adding to your waistline, choosing whole wheat may have the opposite effect. A review that compiled data from 38 epidemiological studies revealed that eating whole wheat bread did not cause weight gain and might even be beneficial for weight management.

Lower fat yogurt:

                           Yogurts can be high in protein, calcium, vitamins, and live culture, or probiotics, which can enhance the gut microbiota. These can offer protection for bones and teeth and help prevent digestive problems. Low-fat yogurt can be a useful source of protein on a weight-loss diet. Probiotics may boost the immune system.


  • Lower fat cheese:


  •                             Statistics show that people who eat more cheese have lower blood pressure, despite some cheeses being rich in fat and sodium. Share on Pinterest Cottage cheese has a mild taste and a low fat content. Calcium can help reduce blood pressure. Low-fat, low-sodium cheeses are recommended.


  • Unsalted nuts and seeds and their butters:
                           
                                  Nuts and seeds are good sources of protein, healthy fats, fibres, vitamins, and minerals.Nuts and seeds regulate body weight as their fats are not fully absorbed, they regulate food intake, and help burn energy.Nuts and seeds contain unsaturated fats and other nutrients that provide protective effects against heart disease.The Australian Dietary Guidelines recommend a nut intake of 30 grams on most days of the week as part of a healthy diet for adults.


  • Hummus:

                Hummus is a great source of plant-based protein, providing 7.9 grams per serving.This makes it an excellent option for people on a vegetarian or vegan diet. Consuming enough protein is essential for optimal growth, recovery and immune function.In addition, hummus includes iron, folate, phosphorus and B vitamins, all of which are important for vegetarians and vegans, as they may not get enough from their diet.