By Jayson Kroner
 

Remember that old adage, “You are what you eat”? Well, it couldn’t be any more on-the-money. The body doesn’t just use the food that enters it for energy and satiety - it uses the compounds you provide it, literally, as the building blocks needed to reconstruct itself. Though we rarely take time to think about it, our bodies are in a constant state of regeneration - shedding dead cells and creating new ones. If you constantly fuel yourself with pastry and grease and saturated fat, the body has no other option but to use these low-grade supplies in rebuilding the cells that physically define you.

 

Now, if you’re like most hard working Americans, you probably find yourself fighting off those occasional bouts of hunger throughout the day. Sadly, today’s vending machines rarely stock snacks and goodies conducive to a healthy lifestyle. That said, you don’t have many options; either eat junk and suffer the consequences, or bring your own snacks with you. Obviously, the latter is a much better alternative.

 

What to bring, specifically, can be confusing. A concerning percentage of today’s commercial snacks are misleadingly marketed as healthy, when in fact, they are loaded with artificial sweeteners, colors, and preservatives. So to help simplify the selection, I’ve put together a list of ten healthy snacks that are guaranteed to keep the hunger pangs at bay, while providing the vital nutrients you need every day.       

 

Almonds

Almonds are the king of the nut family and the only non-acid forming nut. They contain more dietary fiber and calcium than any other member of their family, and are an excellent source of vitamin E and unsaturated fatty acids. In fact, Almonds (and several other members of the nut family) are among the few foods that carry qualified health claims (for lowering cholesterol and heart health) approved by the Food and Drug Administration.  

 

Coconut, shredded

The naturally-occurring oil in coconut is loaded with an array of metabolic and immune system-supporting compounds. Among them, you will find some of the most beneficial fatty acids, including myristic acid, caprylic acid, capric acid, oleic acid , linoleic acid, and lauric acid. Lauric acid is believed to posses many the immune-boosting benefits associated with coconuts.

 

Macadamia Nuts

Native to lush, subtropical inland regions, Macadamia Nuts are widely considered to be among the world's most recognizable and sought-after culinary delicacies. Since first being cultivated in the mid-1800s, Macadamia Nuts have been cherished for their distinct flavor, exquisite texture, and generous nutrient profile. And, they are an outstanding source of nutrition. Their protein and dietary fiber content, coupled with a rich source of monounsaturated fats, make them one of our planet's most perfect food sources. Finally, Macadamia Nuts contain impressive amounts of monounsaturated fatty acids, and are one of the few known sources of palmitoleic acid - a beneficial omega-9 fatty acid. 

 

Pineapple

Pineapple isn’t just one of the tastiest fruits on the planet; it’s also one of the healthiest. This cherished citrus is loaded with two nutrients that far too many adults regularly deprive themselves of—vitamin C and digestive enzymes. Vitamin C is an antioxidant that the body needs everyday, despite our inability to synthesize it. Equally important, digestive enzymes help encourage healthy digestion by assisting in the breakdown of solid foods. Pineapple is one of the best known sources of bromelain—a group of proteolytic enzymes that helps digest protein and dead cells. It also has been shown to possess strong anti-inflammatory properties.  

 

Ginger Slices

Fresh ginger slices are perfect for curbing a sweet tooth and have a long list of health benefits, as well. For starters, ginger is well known as a natural and effective digestive aid. More recent research has taught us that ginger root contains a number of naturally-occurring compounds that help counter oxidation and free radicals throughout the body. Finally, many loyal ginger fans swear by its ability to help calm an upset stomach, based on its ability to ease the body’s digestive workload.

 

Walnuts

Walnuts are bursting with nutrients, especially magnesium, fiber, protein and omega-3 essential fatty acids. Unfortunately, far many people shy away from them because of their high fat content. But make no mistake; the fat content in walnuts can be misleading, as they contain generous amounts of the “good” fat needed to metabolize fat and stay energized. All in all, walnuts are some of the best things you can snack on throughout the day. Plus, they’re delicious! 

 

Trail Mix

Trail mix is unquestionably the most versatile of all healthy snacks, and there is literally no shortage to how creative you can be when preparing a homemade trail mix. Here are a few ingredient ideas to help get the wheels turning: Raisins, cashews, roasted peanuts, grain cereals, granola, walnuts, sunflower seeds, mini marshmallows, pretzel sticks, flavored croutons, dried fruits (such as a banana chips, cranberry, apple, pineapple, papaya), kashi. Get creative, use your imagination, and have fun!

 

Sunflower Seeds

Roasted, salted, hulled, plain – no matter how you like them, Sunflower Seeds are a tasty treat that can be enjoyed anywhere, anytime. They perfect in many baking applications, can be sprinkled on salads, and even added to your favorite homemade breads. Hulled sunflower seeds are also extremely nutritious, providing a wealth of important nutrients. They are an excellent source of vitamin E, magnesium, copper and unsaturated fatty acids. Best of all, sunflower seeds contain next to no saturated fat and serve as a great source of dietary fiber.

 

Cashews

Cashews are a favorite to many, and with good reason. These tasty members of the nut family have a distinct taste and texture that makes them a real pleasure to munch on. Plus, they contain a generous nutrient profile that includes monounsaturated fatty acids (the good fat), as well as fiber, iron, magnesium and zinc. They’re perfect for keeping your energy levels up, while providing the antioxidants you need to stay healthy.

 

Pumpkin Seeds

Pumpkin Seeds are a healthy snack that can be enjoyed all year long. This wonderful source of nutrients is naturally rich in essential fatty acids, magnesium, iron, zinc, protein, and fiber. Raw pumpkin seeds are so healthy in fact, the precious oil inside is pressed and used as a nutritional oil as well. Each ¼ cup serving of pumpkin seeds contains an impressive 9 grams of protein, 3 grams of fiber, and only 180 calories.