1st Place Volleyball April 2010 : Page 20
healthy snack options Avocados Avocados are an excellent source of potassium, folic acid and vitamin C. They have very little sugar or starch, yet contain more protein than any other fruit. Their high oil content is 70% monounsaturated, much like olive oil, which means it’s good for you. Avocados also contain signifi cant quantities of the antioxidant lutein, which research shows to be benefi cial for eye health. Blueberries Blueberries, both wild and domestic, are increasingly recognized for their health benefi ts, particularly their high antioxidant content. Because of their small size, wild blueberries have more skin and therefore more antioxidants per pound than domesticated varieties. Carrots Carrots are loaded with vitamin A. Look for red or purple colored varieties, which are packed with anthocyanins. Carrots are also rich in dietary fi ber, antioxidants and minerals. Yogurt Yogurt contains benefi cial bacterial cultures that aid digestion of the product itself and promote healthy intestinal fl ora. It is nutritionally rich in protein, calcium, amin B12. Granola The benefi ts of granola come from its ingredients. The rolled oats provide whole grains, which are an excellent source of fi ber. The dried fruit is a good energy source, and the nuts provide protein. It is fi lling, and the energy the body receives from granola will usually last longer through the day than the energy received from other breakfast cereals, which are often made of simple carbohydrates andare processed by the body more quickly. Peanut Butter Peanut butter may protect against a high risk of cardiovascular disease due to high levels of monounsaturated fats and resveratrol; butter prepared with the skin of the peanuts has a greater level of resveratrol and other health-aiding agents. Peanut butter (and peanuts) provide protein, vitamins B3 and E, magnesium, folate, dietary fi ber, arginine and high levels of the antioxidant p-coumaric acid. 20 Phenom | April 2010
On The Go Snacks …
Avocados
Avocados are an excellent source of potassium, folic acid and vitamin C. They have very little sugar or starch, yet contain more protein than any other fruit.
Their high oil content is 70% monounsaturated, much like olive oil, which means it’s good for you.
Avocados also contain signifi cant quantities of the antioxidant lutein, which research shows to be benefi cial for eye health.
Carrots
Carrots are loaded with vitamin A. Look for red or purple colored varieties, which are packed with anthocyanins. Carrots are also rich in dietary fi ber, antioxidants and minerals.
Granola
The benefi ts of granola come from its ingredients. The rolled oats provide whole grains, which are an excellent source of fi ber.
The dried fruit is a good energy source, and the nuts provide protein. It is fi lling, and the energy the body receives from granola will usually last longer through the day than the energy received from other breakfast cereals, which are often made of simple carbohydrates and are processed by the body more quickly.
Blueberries
Blueberries, both wild and domestic, are increasingly recognized for their health benefi ts, particularly their high antioxidant content.
Because of their small size, wild blueberries have more skin and therefore more antioxidants per pound than domesticated varieties.
Yogurt
Yogurt contains benefi cial bacterial cultures that aid digestion of the product itself and promote healthy intestinal fl ora.
It is nutritionally rich in protein, calcium, ribofl avin, vitamin B6 and vitamin B12.
Peanut Butter
Peanut butter may protect against a high risk of cardiovascular disease due to high levels of monounsaturated fats and resveratrol; butter prepared with the skin of the peanuts has a greater level of resveratrol and other health-aiding agents. Peanut butter (and peanuts) provide protein, vitamins B3 and E, magnesium, folate, dietary fi ber, arginine and high levels of the antioxidant p-coumaric acid.
Bananas
Bananas are good for your heart and nerves. Bananas contain a high dose of potassium - an essential ingredient to keep your heart and nervous system in good shape. Potassium is essential for proper muscle contraction and hence plays an important role in muscle-infl uenced activities including: the normal rhythmic pumping of the heart, digestion, muscular movements, etc. Because of the high level of potassium, bananas also aid in the health of the kidneys and bones.
Applesauce
Applesauce is the perfect snack for when you need a boost of nutrients and something sweet and delicious. Applesauce contains many phytonutrients that act as antioxidants, such as catechin, phloridzin and chlorogenic acid. These fi ght free radicals and protect your DNA and cells from oxidative damage. Applesauce is a great source of fi ber and is full of many helpful fl avonoids, as well. Some of these help reduce infl ammation in the blood vessels and joints, which helps relieve pain from arthritis and also promote healthy blood fl ow.
String Cheese
String cheese is a quick and handy snack to toss in a lunch box or tide you over during a long afternoon. What’s more, string cheese is a healthful addition to your diet. High in protein and calcium, string cheese also delivers nutrients such as zinc, ribofl avin and Vitamin B12. Most varieties have 60 to 100 calories and two to seven grams of fat. The convenience of prepackaged string cheese can also help you avoid overindulging.
Milk
Health benefi ts of milk include good bone health, robust skin, good immune system, prevention of illnesses such as hypertension, dental decay, hydration, respiratory problems, obesity, osteoporosis and even some forms of cancer. The benefi cial health nutrients obtained from milk are mandatory for human body and for prevention of chronic ailments.
Be sure to stick with low-fat milk – 2% or less – as whole milk packs a lot of fat and calories.
Salsa
Salsa is made from tomatoes, a vegetable rich in heart healthy lycopenes.
These carotenoids are being studied for their role in preventing various types of cancer, particularly prostate cancer, as well as heart disease prevention.
Cooked, processed tomatoes are the best source of lycopenes since the heat makes the carotenoids more available for absorption. Most commercial salsas purchased in the United States have been cooked, while true Mexican salsas are often served raw.
Whole Grain
A whole grain is a grain that still has its outer covering, which is nutritionally rich in vitamins, minerals and fi ber. Try high fi ber cracker varieties, such as whole rye crackers, whole grain fl atbead, or some of the new multi-grain crackers.
Make sure to read the label to make sure you are choosing a low-fat variety.
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