Almonds
- contains more calcium than other nuts
- 30% daily need for wit E
- with their skins provide 40% fiber more than without
Dried Apricots
- from just 8 of them you will get16% your daily need for iron
- 8 of them its just 100 kcal (64 gram)
- tip: please choose those without sulphur dioxide, specially if you have asthma
Strawberries
- they are rich in vitamin C
- you need to ate 330 gram to rich 100 kcal
Sunflower Seeds
- high in potassium, magnesium, iron
- eat with green leaves as fat in seeds improve absorption of carotenoids from leaves
- 1 tbsp = around 100 kcal
Blueberries
- rich in antioxidants (related with memory, heart health, eyesight and blood sugar control)
- 230 gram = around 100 kcal - still juz 1/4 of the maximum sugar per day (23g sugar in 250g)
Cashew Nuts
- 10 nuts = 15 gram = 100 kcal
- 30% of daily need for copper
- please when you are choosing nuts, take those without salt (!)
Raspberries
- 400 gram = 100 kcal
- 66% of your daily vitamin B need
- tip: you can puree them and add 2 tbsp natural yogurt and freeze it as a lolly :)
Weetabix with 100 ml skimmed milk
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| photo from Wikipedia |
- its around 100 kcal
- add vegetable milk to avoid lactose or dairy
- this have less than 1% of daily maximum amount of sugar
- tip: add strawberry to improve intake of iron from cereal
Banana
- 1 banana = 120 gram = 100kcal
- potassium, vitamin B6
I hope it give you some examples of healthy snacks :) I know there is a thousands more. Just make healthy choices :)
I'm waiting for your emails with questions. I still have some to publish ! Please be patient :)
Thank you
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