1) Clementines
They’re seedless, easy to peel, easy to transport
and a great source of vitamin C. This petite seedless citrus fruit is an
adorable and healthful snack option. One clementine contains
approximately 35 calories and delivers 60 percent of the recommended
dietary allowance of vitamin C. They are easy to toss in a bag or store
in a desk drawer, and the peel is easily removed — making them a great
snack idea for kids. Although they are perfect eaten on their own, you
can also use them to add zing to your evening meal: Add chopped
clementines, green olives, toasted almonds and fresh mint leaves to a
bowl of just-cooked couscous, and drizzle with a little olive oil.
2) Greek Yogurt
At the Cleveland Clinic, we are major proponents of
adopting the Mediterranean diet — which relies on whole grains, fruits,
vegetables, nuts, seeds and legumes as its mainstays and a smattering
of dairy, poultry, fish, eggs and olive oil for lean protein and healthy
fats — for its ability to promote overall health and reduce risk of
several major chronic conditions, including obesity, heart disease,
cancer and diabetes. But no diet is helpful if you can’t adapt it to
your busy lifestyle. A simple and filling breakfast of low- or non-fat
Greek yogurt, toasted nuts and a little bit of honey paired with one or
two in-season fruits is easy to prepare and eat on the run. And it can
be customized to every season. To gain the most benefit, take 15 minutes
to sit down and savor the taste of the food as you eat.
3) Chia Seeds
What’s cute and mildly flavored and offers more
omega-3s than flaxseeds? The petite chia seed, an ancient grain from
Mexico that also delivers high levels of heart-friendly fiber. Chia
seeds are also less likely to go rancid than flaxseeds and have a mild
taste, making them more appealing to those who think flax is too gritty.
To add their nutritional benefits to your regular diet, sprinkle one to
two tablespoons on your morning yogurt or oatmeal, or add them to
smoothies and salads.
4) Chickpeas
It is possible to have a satisfyingly crunchy and
salty snack without reaching for a bag of chips. Make your own spiced,
roasted chickpeas: Rinse, drain and pat dry two cans of chickpeas. Place
them on a rimmed baking sheet, and drizzle them with olive oil. Roast
in a hot oven until dark and crunchy, 30 to 40 minutes. Sprinkle with
salt and paprika to taste, and roast a few minutes more. Chickpeas and
olive oil are staples of the Mediterranean diet; the beans are rich in
fiber, and olive oil delivers heart-healthy monounsaturated fat. (And
even your favorite picky eater will love them.)
5) Quinoa
Add more protein to your diet, meatlessly. Quinoa
(keen-WAH), an ancient grain that looks like couscous, supplies eight
grams of protein per serving. This seed, used by the Incas for strength
and energy, supplies all nine essential amino acids (the building blocks
of protein), which your body needs to maintain healthy muscles, organs
and glands. One cup of the whole grain, which looks and tastes like
couscous, supplies a whopping eight grams of protein — more than what
you get in an extra-large egg. Give it a Tex-Mex flair by tossing with
chopped tomatoes, black beans, olive oil, lime juice, garlic, cilantro
and cumin. Add salt and pepper to taste.
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