9 Snacks your Body Needs


Practically everything in the universe requires some form of balance to remain optimum. The proverbial Jack has to balance work with play so as to keep fit. And so it is with our nutritional health. You might have grown up with the snacking-does-not-help-me mentality, but that`s not true. Truth be told: snacking is not entirely wrong, except when done unregulated or even out of boredom. When we pounce on a snack out of intense hunger, our bodies have no choice but to nod in agreement. You`re at work, at that long meeting; when you’re far from the kitchen or an eatery, that snack is right there to solve your problems. And so, we’re here to talk about the beneficial snacks— the rich, nutritious and important ones your body needs. Shall we?

What Are Snacks, Really?

Snacks are an essential part of our lives. People have different definitions of the word ‘snack’.  In fact, what may be a snack to you may not be for another; but for the purpose of keeping it simple, we`ll define snacks as any small amount of food taken between regular meals.  Now, the problem is: we have limited the scope of snacks to chips and cookies whereas snacks, on the whole, include nuts, dairy products, and vegetables.

How Often Should I Snack?

As much as snacks are important to your nutritional health, it is key to note that snacking is not compulsory. However, if you are the busy type, it is highly recommended that you snack when you’re really hungry and there`s no food within your reach.

Snacks have been shown to be of great benefit in various areas.

Think about shedding those kilograms that give you sleepless nights.

Think about dealing your blood sugar level a massive blow.

These and many more are substantial benefits you stand to gain from healthy snacking.

Here are 9 Amazing Snacks to Keep you Going…


They`re wonderful, nutritious snacks. For your accurate balance of fiber, protein and fat, nuts are just cool for you. What’s more? Nuts can help you give that disease—be it cancer, heart issues, or other diseases—a nasty kick and get you done with them once and for all.

You may wonder: from where, then, would I get the energy needed to sail through my rigorous schedule? Think no further because a 1 oz.(28 grams) serving contains about 180 calories, which is enough energy to keep you going.

However, it is necessary to note that however good nuts may be, only a handful is what you need. A 1 oz. serving is just fine for you (about 21-23 almonds) because nuts have a relatively high amount of fats in them. So, it is just fine for you to limit the amount to just what suits your nutritional health.

What’s more? Nuts don`t need to be refrigerated, which makes them highly portable and just suitable for you!

Apple Slices with Peanut Butter

apple with peanut butterEver heard that an apple a day keeps the doctor away? Yes, that is true. However, when mixed with peanut butter, it not only keeps the doctor away, it gives the crisp, creamy mixture that gives you a refreshing taste. Trust me, it’s yummy.

Apples are high in fruit fiber and contain certain antioxidants that keep your gut healthy and helps you reduce the risk of heart problems. Peanut butter, on the other hand, is just the helpmate your heart needs—and maybe not your spouse. *wink* Peanut butter has been shown to reduce cholesterol levels and as such, is a wonderful thing to complement apples.

Celery Sticks with Cheese

Celery Sticks

Looking for a wonderful low-carbohydrate snack? The answer isn’t far away. A serving of celery sticks with cream cheese is a delicious, nutritious snack which can help you prevent cancer as a result of the antioxidant luteolin, which is present in celery.

Cream cheese, on the other hand, is added to the celery sticks to leave you enjoying a delicious taste. Taking about four to five celery sticks with about 60 grams of cream cheese is an exciting energy pack of just under 200 calories per serving. Nutrition, energy, and taste. What more can you ask for?

Pitted Avocado with Cottage Cheese

For that rich, creamy and nutritious snack you have craved for long, here is the answer. This snack not only gives you energy, it leaves you bursting with vitality!

To prepare this lovely, enjoyable snack, here are a few steps to take:

  • Divide your avocado into equal halves longitudinally
  • Take off the seed, leaving a pit
  • Pour in 1-2 ounces of cottage cheese

A serving of this sumptuous delicacy provides about 9grams of protein and 7 grams of fruit fiber.

Dark Chocolate Almonds

dark chocolate almondThis is a snack that comprises a wonderful matrimony of nuts and dark, rich chocolates. Dark chocolate almonds are prepared using dark, sweet chocolates with roasted almonds.

Dark chocolate contains flavonol which helps to drastically lower blood pressure as well as significantly reducing the risk of you getting a heart attack. Almonds, on the other hand, help you control your sugar level. This snack can provide up to 300 calories of energy per 1 ounce serving.

 Kale Chips

kale chipsKale chips are suitable for your late-afternoon snacking. The nutritious snack contains a fine blend of vitamins A, K, and C which leaves you with better vision and prevents you from losing blood unnecessarily; it also helps you grow and repair tissues in certain parts of your body.

Follow these steps to prepare a crispy serving of kale chips:

  • Take the stems off a bunch of kale leaves and place on a cookie sheet
  • Sprinkle a pinch of salt and about one teaspoonful of olive oil
  • Heat to crispiness for about 10-15 minutes

Your nutritious, crunchy snack is ready!


popcorn Air-popped popcorns contain polyphenol antioxidants which can help you reduce inflammations greatly. These polyphenol antioxidants also help in fighting cancer by inhibiting the enzymes that cancerous cells need to grow. These antioxidants can also help you reduce the risk of getting cardiovascular diseases. Popcorns taste great and add value to your diet, if well prepared. A serving of air-popped popcorns can add about 30 calories to your energy bank! So, it’s about keeping off the bad diseases and keeping you going all day long.

Yogurt with Berries

berriesYogurts (especially the Greek one) together with berries is a perfect combination that gives you a tasty, nutrient-filled treat.

Greek yogurt is a high-protein source of calcium and potassium which your body needs for optimum performance. A mixture of berries, on the other hand, is a superb source of antioxidants which can help you prevent cancer as well as fight cardiovascular diseases.

A 3.5 oz. serving of Greek yogurt with about one cup of mixed berries leaves your body enjoying about 10 grams of protein and a little under 160 calories.


watermelonFruits generally are your richest source of nutrients aside regular meals. From bananas to grapes to apples, fruits are a portable source of nutrients for you and basically require no form of preparation before eating.

Final Words…

You can keep yourself healthy with the right blend of nutritious snacks. A snack a day will leave you bursting with freshness, healthiness, vitality, ultimately keeping the doctor away for as long as possible. So, in your office, your house, at meetings, at sports centers, the right quantity of nutritious snacks should keep you going!


[1] www.dairygoodness.ca

[2] www.woteat.com