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Thursday, Oct 30, 2014
Health & Fitness

Make your own inexpensive healthy snacks


Published:   |   Updated: August 24, 2013 at 10:42 AM

Preparing healthy foods can be expensive. But before you plunk your change into the vending machine for a cost-effective, yet nutritionally void, quick fix, take note: For the price of a candy bar, and in most cases a bit less, you can have a healthy and filling midday snack.

The key to selecting a satisfying treat is to look for nutrient-dense foods and combine food groups, according to Jim White, a registered dietician.

“A piece of fruit is not enough,” he says. To stay full, you need to incorporate a mix of carbohydrates, protein, and even a little bit of fat. Here are five filling combos that pack a nutritional punch, and won’t leave your pockets empty.

Cantaloupe (about $3.99 each) and Yogurt ($2.59 for 32 ounces)

Nutritional bang for your buck: 100 percent of your daily intake of vitamin C for $1 (5 ounces of cantaloupe), plus 45 percent of your daily calcium intake for about 64 cents (8 ounces of yogurt)

Total per serving: $1.64

Cantaloupe is a fat-free, low-calorie snack, but chock-full of potassium and vitamins A and C. Slice the juicy orb and mix it with low-fat yogurt to add a healthy dose of calcium and an impressive 9 grams of protein to your daily diet. Control costs by buying the whole melon and opting for a 32-ounce tub of yogurt.

Raisins ($2.79 for 15 ounces) and Peanuts ($2.49 for 16 ounces)

Nutritional bang for your buck: 9 percent of your daily intake of dietary fiber for about 69 cents (¼ cup of raisins), plus 7 grams of protein (1 ounce of peanuts) for about 15 cents

Total per serving: 84 cents

Raisins contribute extra fiber and 9 percent of your daily potassium requirement, which could help control blood pressure. Dietician Ruth Frechman, spokesperson for the American Dietetic Association, says the good fat and protein in peanuts make them a heart-healthy snack choice. And the combination of sweet and salty flavors is a satisfying blend.

Garbanzo Beans (89 cents for 15 ounces) and Red Bell Peppers (about $1 each)

Nutritional bang for your buck: 7 grams of dietary fiber for 22 cents (§ cup of garbanzo beans), plus close to 100 percent of your daily intake of vitamin C for 50 cents (75 grams, or roughly half of a medium-size pepper)

Total per serving: 72 cents

Whip up a quick and nutritious salad by adding half of a chopped red pepper to garbanzo beans. The beans will give you a boost of protein and dietary fiber, while the pepper offers lots of vitamins A and C. The colorful veggie also contains luteolin, a compound shown to improve age-related memory deficits.

Tomato (66 cents each) and Low-Fat Shredded Mozzarella Cheese ($9.89 for 32 ounces)

Nutritional bang for your buck: 400 milligrams of potassium for 66 cents (one roma tomato), plus 25 percent of your daily intake of calcium for 31 cents (¼ cup of shredded mozzarella cheese)

Total per serving: 97 cents

This snack will satisfy your craving for a caprese salad and also load you up with nutrients. White cheeses, like mozzarella, tend to be lower in calories and are rich in protein and calcium. And you can’t go wrong with tomatoes — each low-calorie sphere is packed with potassium, vitamin C, fiber, and antioxidants such as lycopene, which may help ward off cancer.

Natural Peanut Butter ($2.19 for 16 ounces) and Whole Wheat Bread ($2.59 a loaf)

Nutritional bang for your buck: 8 grams of protein (2 tablespoons of peanut butter) for about 11 cents, plus 24 percent of the intake of your daily dietary fiber intake (two slices of bread) for 26 cents

Total per serving: 37 cents

The combination of protein and carbohydrates helps build muscles and sets you up with long-lasting energy, and whole grains have been linked to body fat reduction. “When picking out bread, make sure you choose one with 100 percent whole grain,” White says. “Whole wheat flour should be the first ingredient.” Natural peanut butter can be pricey, so choose an in-house brand like 365 Everyday at Whole Foods.

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