Snack your­self healthy

LE­GIT REA­SONS TO SNEAK A BITE BE­TWEEN MEALS!

Shape (Singapore) - - Eat Right News -

GRAB AN AV­O­CADO

Snack breaks are usu­ally rife with high-calo­rie foods full of sat­u­rated fat. How­ever, you’re bet­ter off with an av­o­cado in­stead, shares re­search pub­lished in the Jour­nal of the

Amer­i­can Heart As­so­ci­a­tion. By re­plac­ing the un­healthy sat­u­rated fat with un­sat­u­rated fatty acids from the av­o­cado, you could im­prove bad choles­terol lev­els as well as re­duce the risk of heart dis­ease. An av­o­cado is as creamy and sa­ti­at­ing as any snack, plus its phy­tonu­tri­ents of­fer your body a bounty of ben­e­fits, and you can use it in a va­ri­ety of ways. Put it on toast with some zatar, mix it with some salad, or make a tasty gua­camole.

GO FOR CO­COA

You don’t need an ex­cuse to eat some choco­late, but we’re giv­ing you one any­way. Ac­cord­ing to a study by Kingston Univer­sity, the fla­vanols in dark choco­late help pro­duce ni­tric ox­ide in the body, di­lat­ing blood ves­sels and re­duc­ing oxy­gen con­sump­tion, fac­tors which sup­pos­edly im­prove ath­letic en­durance. Beet­root juice has the same ef­fect, but dark choco­late some­how seems in­fin­itely more en­joy­able.

EAT YOUR FRUITS

Chow­ing down on fresh fruits have been linked to lower risk of di­a­betes, heart at­tack and stroke, and you don’t even need much to en­joy its ben­e­fits. A joint study by Ox­ford Univer­sity and the Chi­nese Academy of Med­i­cal Sciences re­vealed that just 100g (around ⅔ of an ap­ple or orange) is enough to re­duce car­dio­vas­cu­lar mor­tal­ity by a third. If you find it a drag to wash and cut fruits, wash a whole bag and store the fruits in a clean con­tainer in the fridge so you can en­joy them any­time.

PICK FILL­ING SNACKS

Ba­nanas, nuts and legumes con­tain a re­sis­tant starch that acts like fi­bre to help with blood sugar con­trol, sati­ety and di­ges­tive health. The starch is “re­sis­tant” be­cause it can’t be di­gested by our small in­tes­tine, and sci­en­tists be­lieve there are still more ben­e­fits to be dis­cov­ered.

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