Not by much, but it’s true! According to the United States Department of Agriculture, 1 ounce (28 grams) of popcorn contains 0.9 mg of iron, while 1 cup of raw spinach (30 grams) has 0.8 mg. These numbers seem small, but adult men only need 8 mg of iron in their diet each day. Adult women, on the other hand, need 18 mg per day (because of the blood they lose during menstruation). Almost 10 percent of women are iron deficient, according to the Centers for Disease Control and Prevention. So get your fill of iron however you can. Now that you know all about the health benefits of popcorn, check out these other white foods that are healthier than you thought.
My afternoon snack is often a small handful of nuts and a piece of fruit. It’s delicious, satisfying and nutritious. Try raspberries and walnuts, banana and pecans, cashew and blueberries, almond and banana or any other combination you can think of. You can also spread peanut butter over sliced banana or almond butter over sliced apple. Try sprinkling it with cinnamon for extra flavour and it’s blood sugar stabilizing benefits!
You can put way more on popcorn than just butter and salt. Add cinnamon or apple pie spice for a sweet treat, or go spicy with hot sauce, wasabi, or curry. You can also give your snack an Italian flair with grated Parmesan and a dash of olive oil. Basically, anything in your spice rack can add more flavor without very many calories when you’re eating popcorn. Need more inspiration? Try Kernel Season’s Popcorn Seasoning Mini Jars Savory Variety Pack.
Although there are a ton of store-bought healthy snacks out there, nothing beats a quick and fresh D.I.Y. snack from your own kitchen. Since most of us don't have time to stress over what's healthy and what won't wind up tasting like a child's science experiment, having a handful of go-to snacks can be life-changing. Your confidence in your grocery shopping can increase, your nutrition intake can get a boost, and you can waistline shrink when you avoid overeating by munching on low-calories snacks in between meals. Pair your latest drink from Zero Belly Smoothies with these healthy snack ideas that are approachable, affordable, and tasty!

Veggies and Dip – Veggies and dip is a quick snack that you can take on the go.  We love cucumbers, green or red peppers, and broccoli dipped in ranch dressing.  Be sure to avoid “low-fat” dressings, as they usually have more carbohydrates than full-fat dressing.  Be sure to have a few small, travel-safe containers on hand so that you can bring dressing or dip on-the-go.
Try not to over blend it or it will start to blend from the heat of the blender. It’s better if it’s ultra-thick and a little chunky. Once it’s blended, scoop it into a bowl and enjoy. You can make this with any frozen fruit but I’d recommend at least a small chunk of frozen banana for the perfect creaminess. Frozen mango and peaches are some of my favourites. Of course you can make it with chocolate protein powder too.

This is SO helpful, because each time I’ve tried going vegan, it’s BETWEEN meals I’ve been stumped. OK, I made a healthy vegan breakfast. OK, I have a delicious vegan dinner planned. But …. now what?! And it’s funny, because it’s not like I snack on hard-boiled eggs or cheese, I just — I guess I couldn’t think of ANYTHING healthy to eat, not just something vegan! :-) (Except for plain straight veggies. And I just have way too much of a sweet tooth to feel called to snack on them by themselves.)
Vegan adults know what restrictions they're signing up for, but it can seem a little more difficult for parents of vegan children to find meals and snacks that will satisfy. Good news: it's probably not as difficult as you think! Below are some favorite snacks that kids, vegan or not, will love. Some take longer to prepare–like soft pretzels and bread–while some are whipped together in just minutes.
One cup sliced cucumbers and 10 large olives makes for a great keto-friendly snack, with added benefits: “This is a great snack to help people in ketosis supplement their sodium levels." says Desiree Nielsen, RD, author of Un-Junk Your Diet. When you're in ketosis, your body needs more sodium, and “without adequate sodium, people are at risk for dehydration, constipation, and more dangerous electrolyte imbalances," she adds.

Slabbing a piece of fiber rich Ezekiel toast, with protein-packed Greek yogurt makes this snack of the day so much better. We like to add high-fiber berries, to take the toasts nutrition to the next level. Did you know? 1 cup of raspberries contains a whopping 8 grams of fiber. That combined with antioxidant rich blueberries, and blood-sugar stabilizing chia seeds this epic combo is sure to keep those afternoon tummy rumbles at ease.
Oatmeal is a complex carb, meaning it helps fill you up without spiking your blood sugar. Plus, it's a good source of fiber and eating more fiber helps people lose weight and keep it off. While we think of it typically as breakfast, a small bowl of oats makes a hearty, filling and delicious snack. To make this snack more convenient-keep a packet or two of unsweetened instant oatmeal at your desk or make overnight oats in a mason jar.

Tips for Success: Read your labels. Watch out for hidden carbs; to calculate the grams of carbs that impact your blood sugar, subtract the number of grams of dietary fiber from the total number of carb grams. Also double-check serving sizes on labels; some foods and drinks are actually two or more servings, so you need to add in those extra carbs and calories.


The gummy fruit snack making process is simple–just 3 ingredients and less than 10 minutes of active time. Whisk the sweetener and agar agar into the juice. Let it rest for 5 minutes. Simmer and whisk for 2 minutes. Pour into a container/molds. Chill. For the jam version, you will just blend the juice + jam + agar (to avoid jammy chunks) and then boil/whisk/chill it the same way.
On a Low Carbohydrate Diet, traditional snack foods like chips, pretzels, and popcorn are a no-go. But that doesn’t mean there isn’t a tremendous selection of delicious and healthy Low Carb snacks to choose from.  We’ve put together the most comprehensive list on the Internet of Low Carb diet snack ideas, including nutritional information about calories and net carbohydrates.  Pro Tip: You can even sort the list by number of calories, number of grams of net carbohydrates, or even alphabetically.  From sweet to savory, and everything in between, you’re guaranteed to find the perfect Low Carb snack below!
Seriously, this is a thing, guys. “Avocados are a great source of heart-healthy monounsaturated fat, as well as fiber,” says Northbryhn. Cut prep time by picking up pre-made guac; some grocery stores also have breakfast hot bars where you can buy bacon slices, too. Just break two bacon slices into bite-sized pieces and dip into ¼ cup guac, she recommends.

There may come a time during your watermelon-eating phase each summer when you’re running low on ideas of how to use up extra watermelon, and this recipe helps fill that void: Instead of making a watermelon-flavored drink, you can make refreshing tea, and simply add a bit of fresh watermelon and basil to the tea for a subtle but beautifully balanced beverage.

Try not to over blend it or it will start to blend from the heat of the blender. It’s better if it’s ultra-thick and a little chunky. Once it’s blended, scoop it into a bowl and enjoy. You can make this with any frozen fruit but I’d recommend at least a small chunk of frozen banana for the perfect creaminess. Frozen mango and peaches are some of my favourites. Of course you can make it with chocolate protein powder too.
The health food stores always only have the flakes and I do no know why!?! It’s so annoying, and I have no clue how you get it to work with those because I have tried multiple times. I think you have to use A LOT more with the flakes, but the powder is just easier I’ve found. I researched after your comment on the chewy “gummy”-ness on FB, and I don’t think it’s possible with only using fruit juice because it’s the corn syrup in normal gummies that gives them that texture. With just juice they are more like jello in texture. Maybe brown rice syrup or some healthier sweetener that still has that viscosity could work? I don’t know, something to experiment with!
“You might assume that you can’t eat pulses like chickpeas, beans, and lentils on the keto diet. But you totally can, especially in smaller portions," says Amy Gorin, RDN, owner of Amy Gorin Nutrition in the New York City area. "Pulses are a good source of satiating protein and an excellent source of filling fiber—and research shows that eating them daily can help your overall health and can even help you lose weight." Roast chickpeas and toss with oil (for added fat) and spices (to amp the flavor).
Your meal plan will tell you how many servings of carbohydrates, protein or fats you should have for your snack. The best meal plan snacks usually combine lean proteins or healthy fats with 15 to 30 grams of high-fiber carbohydrates such as fruit, vegetables, and whole grains. This combination of nutrients slows digestion and causes a more gradual rise and fall in blood sugar.
Slabbing a piece of fiber rich Ezekiel toast, with protein-packed Greek yogurt makes this snack of the day so much better. We like to add high-fiber berries, to take the toasts nutrition to the next level. Did you know? 1 cup of raspberries contains a whopping 8 grams of fiber. That combined with antioxidant rich blueberries, and blood-sugar stabilizing chia seeds this epic combo is sure to keep those afternoon tummy rumbles at ease.
If eating a popsicle at breakfast seems out of the ordinary, know that this one hides several healthy breakfast ingredients: yogurt, fruit, and granola. Make a batch on the weekend, and pop one out each day for a tasty healthy snack to eat as you’re getting dressed. Make a “cup” at the base of the pop with a piece of aluminum foil large enough to catch up wayward drips.
This is one of my favourite quick snacks, that is if you bake the acorn squash ahead of time. I like to include one or two baked acorn squash in my weekly food prep so they’re ready for snacks and meals during the week. My favourite fillings are peanut butter, yogurt and granola but you can also fill them with savoury ingredients like hummus, guacamole, quinoa, black beans, any mixture of those or anything else you can think of.
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