Walnuts
Nuts are high in protein, fiber, and
unsaturated fat, which means they're not only nutritious but slowly digested,
too.
Whole-Grain Crackers
The fiber in whole-grain crackers slows
digestion and leads to a steadier release of blood sugar. And your crackers
will have even more staying power if you smear them with some heart-healthy
peanut butter.
Bran Muffins
Bran muffins is an ideal snack for in
between meals. Make yours healthier by adding
banana, avocado, raisins, dates etc.
Lower the fat by substituting half of the oil with apple sauce.
Hummus
Legumes are high in soluble fibre, have
a low glycemic index, is digested slower and therefore keeps you satiated for
longer. Don't relega
Walnuts
Nuts are high in protein, fiber, and
unsaturated fat, which means they're not only nutritious but slowly digested,
too.
Whole-Grain Crackers
The fiber in whole-grain crackers slows
digestion and leads to a steadier release of blood sugar. And your crackers
will have even more staying power if you smear them with some heart-healthy
peanut butter.
Bran Muffins
Bran muffins is an ideal snack for in
b
Is there a beneficial difference? Yes! The truth is that we get so much
more from whole fruit! And isn’t that what we want from life? To get more!!!
Although fruit juice provides some vitamins, minerals and anti-oxidants,
whole fruit provides the most intact collection of these nutrients, and more. Many
of these nutrients are found in the skin and pulp which is removed during the
juicing process.
The skin of the
fruit
The edible skin of the fruit has the most contact with sunlight during
growth. This light helps create a variety of pigments including flavonoids and
carotenoids. These nutrients have been researched thoroughly and have shown to
protect health as well as prevent many conditions such as cancer and heart
disease.
The skin also provides a very important nutrient called fiber. This type
of fiber is specifically known as insoluble fiber. Insoluble fiber is the part
of the plant that cannot be broken down in the stomach as it does not dissolve
in water. This means it passes through the system undigested resulting in a
laxative effect. It adds bulk to the diet and thus helps with blockages and
constipation.
Unfortunately, when we juice most fruits, we usually remove the skin and
thus lose majority of these nutrients.
etween meals. Make yours healthier by adding
banana, avocado, raisins, dates etc.
Lower the fat by substituting half of the oil with apple sauce.
Hummus
Legumes are high in soluble fibre, have
a low glycemic index, is digested slower and therefore keeps you satiated for
longer. Don't relegate your beans to mealtimes only, but turn them into snacks
with this creamy veggie dip or cracker spread:
Avocado with Balsamic
When you're in the mood for a luscious
snack, slice an avocado in half, remove the pit, and drizzle with balsamic
vinegar. Spoon each bite right out of the skin and enjoy. Avocados are also
loaded with potassium, a mineral that aids nerve function.
Sweet Potato/Beetroot Fries
Not the deep-fried kind. But baked
sweet potato/beetroot fries are a super-healthy choice Sweet potatoes have a
lower glycemic index than other spuds, which helps soften their impact on your
blood sugar.
Fruit slices or vegetable sticks
Juicy, crunchy, fresh, low-calorie
fruit (e.g apple/pear) or vegetable sticks (e.g. carrot, celery, snap peas,
broccoli) is always a smart choice for the health-conscious nibbler. Thanks to
the fiber, they'll fill you up without sending your blood sugar soaring.
Yogurt
The protein, calcium and vitamin D
combo in yogurt may help prevent insulin resistance. For a snack, eat a low- or
no-fat unsweetened yogurt in between meals or use in place of sour cream in
veggie dips.
Popcorn
Low-fat microwave popcorn is fast to
prepare, and it's packed with slowly digested whole-grain fiber as well as
disease-thwarting antioxidants, making it a perfect snack. And because popcorn
is so light and fluffy, you fill up on fewer calories than you would with more
energy-dense snacks like potato chips.
Smoothies
Make smoothies for breakfast or for in
between meals, to take to work or the gym by blending low-fat milk, banana,
strawberries, berries, papaya (or any of your favourite fruit) and oat bran,
honey or peanut butter together.
Fruit Bars or homemade crunchies
Make your own crunchies by combining;
¾ cup of margarine and 30 ml honey, 1
tsp bicarbonate of soda (dissolved in 30 ml orange juice + peel), 1 cup flour,
1 cup rolled oats, 1 cup desiccated coconut, 1 tbsp chopped dates, 1 tbsp
chopped nuts, 1 tbsp chopped apricots, ½ cup brown sugar.
Mix well and press into a 20 X 30 cm
baking tray and bake at 160˚C for 30-35 minutes until golden. Cut into squares.
te your beans to mealtimes only, but turn them into snacks
with this creamy veggie dip or cracker spread:
Avocado with Balsamic
When you're in the mood for a luscious
snack, slice an avocado in half, remove the pit, and drizzle with balsamic
vinegar. Spoon each b
Walnuts
Nuts are high in protein, fiber, and
unsaturated fat, which means they're not only nutritious but slowly digested,
too.
Whole-Grain Crackers
The fiber in whole-grain crackers slows
digestion and leads to a steadier release of blood sugar. And your crackers
will have even more staying power if you smear them with some heart-healthy
peanut butter.
Bran Muffins
Bran muffins is an ideal snack for in
between meals. Make yours healthier by adding
banana, avocado, raisins, dates etc.
Lower the fat by substituting half of the oil with apple sauce.
Hummus
Legumes are high in soluble fibre, have
a low glycemic index, is digested slower and therefore keeps you satiated for
longer. Don't relegate your beans to mealtimes only, but turn them into snacks
with this creamy veggie dip or cracker spread:
Avocado with Balsamic
When you're in the mood for a luscious
snack, slice an avocado in half, remove the pit, and drizzle with balsamic
vinegar. Spoon each bite right out of the skin and enjoy. Avocados are also
loaded with potassium, a mineral that aids nerve function.
Sweet Potato/Beetroot Fries
Not the deep-fried kind. But baked
sweet potato/beetroot fries are a super-healthy choice Sweet potatoes have a
lower glycemic index than other spuds, which helps soften their impact on your
blood sugar.
Fruit slices or vegetable sticks
Juicy, crunchy, fresh, low-calorie
fruit (e.g apple/pear) or vegetable sticks (e.g. carrot, celery, snap peas,
broccoli) is always a smart choice for the health-conscious nibbler. Thanks to
the fiber, they'll fill you up without sending your blood sugar soaring.
Yogurt
The protein, calcium and vitamin D
combo in yogurt may help prevent insulin resistance. For a snack, eat a low- or
no-fat unsweetened yogurt in between meals or use in place of sour cream in
veggie dips.
Popcorn
Low-fat microwave popcorn is fast to
prepare, and it's packed with slowly digested whole-grain fiber as well as
disease-thwarting antioxidants, making it a perfect snack. And because popcorn
is so light and fluffy, you fill up on fewer calories than you would with more
energy-dense snacks like potato chips.
Smoothies
Make smoothies for breakfast or for in
between meals, to take to work or the gym by blending low-fat milk, banana,
strawberries, berries, papaya (or any of your favourite fruit) and oat bran,
honey or peanut butter together.
Fruit Bars or homemade crunchies
Make your own crunchies by combining;
¾ cup of margarine and 30 ml honey, 1
tsp bicarbonate of soda (dissolved in 30 ml orange juice + peel), 1 cup flour,
1 cup rolled oats, 1 cup desiccated coconut, 1 tbsp chopped dates, 1 tbsp
chopped nuts, 1 tbsp chopped apricots, ½ cup brown sugar.
Mix well and press into a 20 X 30 cm
baking tray and bake at 160˚C for 30-35 minutes until golden. Cut into squares.
ite right out of the skin and enjoy. Avocados are also
loaded with potassium, a mineral that aids nerve function.
Sweet Potato/Beetroot Fries
Not the deep-fried kind. But baked
sweet potato/beetroot fries are a super-healthy choice Sweet potatoes have a
lower glycemic index than other spuds, which helps soften their impact on your
blood sugar.
Fruit slices or vegetable sticks
Juicy, crunchy, fresh, low-calorie
fruit (e.g apple/pear) or vegetable sticks (e.g. carrot, celery, snap peas,
broccoli) is always a smart choice for the health-conscious nibbler. Thanks to
the fiber, they'll fill you up without sending your blood sugar soaring.
Yogurt
The protein, calcium and vitamin D
combo in yogurt may help prevent insulin resistance. For a snack, eat a low- or
no-fat unsweetened yogurt in between meals or use in place of sour cream in
veggie dips.
Popcorn
Low-fat microwave popcorn is fast to
prepare, and it's packed with slowly digested whole-grain fiber as well as
disease-thwarting antioxidants, making it a perfect snack. And because popcorn
is so light and fluffy, you fill up on fewer calories than you would with more
energy-dense snacks like potato chips.
Smoothies
Make smoothies for breakfast or for in
between meals, to take to work or the gym by blending low-fat milk, banana,
strawberries, berries, papaya (or any of your favourite fruit) and oat bran,
honey or peanut butter together.
Fruit Bars or homemade crunchies
Make your own crunchies by combining;
¾ cup of margarine and 30 ml honey, 1
tsp bicarbonate of soda (dissolved in 30 ml orange juice + peel), 1 cup flour,
1 cup rolled oats, 1 cup desiccated coconut, 1 tbsp chopped dates, 1 tbsp
chopped nuts, 1 tbsp chopped apricots, ½ cup brown sugar.
Mix well and press into a 20 X 30 cm
baking tray and bake at 160˚C for 30-35 minutes until golden. Cut into squares.
Article written by Sandra Pretorius ((RD) SA - Dieticians at work
