Snacking between meals is not a bad eating habit in itself, as long as you are not munching on unhealthy foods. However, regular snacking on potato chips, ice cream, doughnuts, or cakes causes weight gain and is detrimental to your health. When you get the urge to eat a quick snack, here are some tasty suggestions that are not too high in calories and unhealthy fats, and are also rich in nutrients: Chocolate: Recent studies have shown that flavonoids in chocolate protect from heart diseases, by acting as anti-oxidants; preventing the oxidation of fats in the blood and reducing clogging of the arteries. Dark or semisweet chocolate is the best because it contains more flavonoids. So, in moderation, a little bit of chocolate a day won't hurt, but it might actually benefit! Look for types that contain 70 percent cocoa and without caramel and extra sweet fillings. Dates are surprisingly rich in iron and contain good amounts of B vitamins, potassium, calcium, and magnesium. They have a sweet taste and eating a few dates may diminish your appetite for other fattening foods. Almonds: Among other nuts, almonds are probably the best for your health. Almonds are rich in protein, vitamin E, some B vitamins, and calcium. Almonds also contain the substance amygdalin (laetrile) that has been reported as a cancer fighting vitamin. Since all nuts are high in fat, you should not eat more than 10 to 15 almonds a day. Fruits: The American Cancer Society recommends eating 5 servings of fruit a day to decrease your risk of developing cancer. So when in doubt, snack on fruits. Fruits are packed with essential vitamins, especially vitamin C, fiber, water, and some minerals, and are low in calories. Regular consumption of fruits can prevent and treat constipation, strengthen immunity, and should be a part of any weight loss program. You're in a hurry and don't have time to peel and cut; grab a banana, apple, pear, tangerine, orange, plum, or grapes. Air popped or low fat microwave pop corn: Pop corn without the added butter is actually a healthy snack because it is high in B vitamins and fiber and very low in calories. Three cups of low fat, light microwave popcorn have only 80 calories! Low fat yogurt: Yogurt is considered the healthiest food of all dairy products. Since it contains the healthy bacteria (lactobacillus acidophilus) it helps to restore the friendly bacteria in the intestines that aid in digestion and absorption of nutrients and manufacture vitamin K and some B vitamins. Yogurt is an excellent source of calcium, and can protect against harmful bacterial infections. Eat your yogurt plain with a spoon, or as a dip with carrots, celery, broccoli, cucumbers, or whole wheat crackers. __
