Top 10 Healthiest Snacks: You Can Just Keep on Eating

By Namita Nayyar WomenFitness editor

1. Bagel

One two - ounce enriched bagel supplies two milligrams of iron - 11 percent of the Daily Value (DV) - along with good doses of the B vitamins- niacin, riboflavin, and thiamin. Instead of topping it with full-fat cream cheese, try cottage cheese or part-skim ricotta. Their heartiness makes them more filling than a croissant, and without any type of topping (i.e. cream cheese, butter, or jelly), they are a reasonable 200 calories.

2. Banana

Widely recognized as a good source of potassium, bananas are also surprisingly rich in vitamin B6. One four-ounce fruit contains about 0.7 milligram of B6, or 35 percent of the Daily Value. A medium-sized banana provides 400 mg of potassium -11% of daily value- and contains 110 calories and 4 grams of fiber. Bananas also contain plenty of carbohydrates which are the body's main source of energy. They are also easy to digest. Convenience and nutritional value of bananas make them a good post-exercise snack.

3. Bran muffin

A tasty way to boost your fiber intake: One 1 1/2 -ounce muffin provides three grams of the nutrient. You also take in 1.8 milligrams of iron, which is about 10 percent of the Daily Value.

4. Broccoli : 

You get over half a full day's supply of vitamin C - 41 milligrams, or 68 percent of the Daily Value - in 1/2 cup of chopped, raw broccoli. This nutrient - rich veggie offers some folate and good amount of vitamin A, too. Broccoli also has as much calcium as milk, and is therefore an important source of nutrition for those with osteoporosis or calcium deficiencies. Eat it with low-fat dip.

5. Cantaloupe

Another stellar vitamin C source: One cup of cubed cantaloupe provides 68milligrams of C, or more than 100 percent of the Daily Value.

6. Carrot

Eat a single medium-size carrot, and you'll more than satisfy your vitamin A needs for an entire day. Just one contains 17,158 international units of A, which is close to 3 1/2 time of DV.

7. Mexican-style beans

A 1/2 - cup serving of this filling, flavorful fare provides an impressive 7 grams of fiber - about 26 percent of the DV. Just be sure that the brand you buy doesn't go overboard on sodium.

8. String cheese

This lower-fat variation on mozzarella cheese supplies 250 milligrams of calcium per 1 1/2 - ounce serving. That's about 25 percent of the DV.

9. Tuna

Three ounces of tuna, canned in water, is an excellent source for your daily requirement for vitamin B 12. You'll get 2 micrograms of the nutrient, or 32 percent of the DV. If you need to add mayonnaise to your tuna, just make sure it's low-fat.

10. Yogurt

Here's another top-notch source of bone-building calcium, with 415 milligrams - about 42 percent of the DV -in every one - cup serving. Be sure to choose nonfat or low-fat varieties. Plain yogurt contains one third of the fat than one piece of apple pie does. Knowing that many fast food choices are loaded with fat and calories, you can still choose wisely and make eating on the run a part of your healthy diet. Plan ahead, and arm yourself with a booklet containing nutrition facts for fast foods or ask the clerk for a pamphlet at the restaurant. You'll be able to choose foods that will meet your nutritional guidelines and enjoy your healthy snack.

Source: WomenFitness