Good Snack 2: Oatmeal continued...
Oatmeal is high in carbs -- the good kind.
“The soluble fiber in oats helps absorb cholesterol and blood glucose," Grotto says. "Fiberless carbs in a food like pretzels, for example, can send blood glucose and insulin levels spiraling upwards."
Don't favor the sugar-added instant oatmeal varieties. Make your toppings things like a spoonful of nuts, not syrup or honey.
Nutrition info: For one cup of cooked oats, you'll get about 88 calories, 1.9 grams fat, and 25 grams carbohydrates.
Good Snack 3: Nonfat Greek yogurt
It's rich in protein, which helps you feel full longer. “Depending on your choice of Greek yogurt, a serving (one small container, which is typically 5.3 ounces) can contain between 12 and 24 grams of protein,” Culbertson says. Plus, low-fat dairy products are a staple in the DASH diet, making this a smart option if you have high blood pressure.
Nutrition info: For one small container (5.3 ounces), you'll get about 80 calories, 0 grams fat, and 6 grams carbohydrates.
Good Snack 4: Low-fat string cheese stick and fresh fruit
Short on time? Then grab this easy go-to snack. It's a good source of calcium and vitamin C, and it gives you 8 grams of protein and 4 grams of fiber, Culbertson says.
Nutrition info: For one low-fat cheese stick and 1 cup of fresh fruit (like strawberries), you'll get about 110 calories, 5 grams fat, and 12.7 grams carbohydrates.
Good Snack 5: Pistachios
Pistachios are one of Grotto’s favorites, because they’re low in carbohydrates and rich in monounsaturated fatty acids, which can lower bad cholesterol levels.
Buy the nuts that are still in their shells. People eat fewer calories when they choose in-shell pistachios over the shelled ones. It’s the effort of cracking open the shell, besides having the visual reminder of the shells in front of you, that helps keep you from overdoing it, Grotto says. For a single serving, stick to 1 ounce or one handful.
Nutrition info: For 1 ounce or a handful (about 49 pistachios), you'll get about 160 calories, 13.1 grams fat, and 7.9 grams carbohydrates.