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Health Tip: Healthiest Salty Snacks 🥜

Nuts

Walnuts. Pecans. Almonds. Whatever kind you prefer, a small handful makes a great snack. They’re full of healthy fats, fibre, and protein. They also have minerals like magnesium. Skip the kinds that are dry-roasted or flavoured -- they’re higher in sodium. Instead, add your own dash of flavour with cayenne pepper or cinnamon.

Edamame

These young soybeans have a mild, buttery flavour that’s easy to like. And a three-fourths cup serving has just 7 grams of sodium. Edamame’s also packed with vitamins, minerals, and plant compounds that help protect your heart and lower your risk of some cancers. Look for edamame in the frozen food section. Steam or microwave, then sprinkle with a hint of salt and your favourite seasoning.

String Cheese

You don’t have to be a kid to enjoy this lunch box staple. It’s also high in calcium, which is good for your bones and teeth. The combo of lean protein and fibre-rich carbs help keep you fuelled until your next meal. Look for low- or reduced-sodium options.

Veggies and Dip

You can’t go wrong when you snack on fresh-cut veggies like carrots, celery, and peppers. To make a healthy dip to go along with them, peel, seed, and grate a large cucumber. Drain the extra water. Mix with 1 cup of plain Greek yogurt, juice from half a lemon, 1 teaspoon dried dill, and a minced garlic clove. Chill for 1 hour before serving.

Popcorn

That bucket of movie popcorn can have over 1,000 calories and up to 2,650 milligrams of sodium. Air-pop your own at home for a high-fibre, low-sodium, and low-calorie snack. That’s because you control how it’s prepared. Go easy on the oil and butter. Instead of powdered flavourings or salt, try out different spices and seasonings, from curry powder to a mix of cumin, paprika, and chili powder.

Seeds

Don’t let their small size fool you. Seeds, like pumpkin and sunflower, are loaded with healthy omega-3 fatty acids, fibre, antioxidants, and protein. They’re also a good option if you have an allergy to peanuts or tree nuts. Seeds are high in calories, so stick to a small handful. Choose unsalted or lightly salted versions so you don’t overdo it on the sodium.

Kale Chips

Crispy kale chips are full of vitamins, minerals, and cancer-fighting compounds. To make your own, rinse kale and remove the stems. Tear the leaves into bite-size pieces, and toss with olive oil and salt-free seasonings of your choice. Spread onto a baking sheet, and bake at 300 degrees for 18 minutes or until crisp. Once cooled, store in an air-tight container.

Roasted Chickpeas

Also called garbanzo beans, they’re a crunchy, high-fibre snack. Rinse a can of chickpeas and pat dry with a paper towel. Mix with 1 tablespoon of olive oil and your choice of spices. Try garlic powder, pepper, cumin, chili powder, or whatever savoury mix you like. Spread onto a foil-lined baking sheet and roast at 400 degrees for 20 minutes.

Baked Potato

Potatoes contain almost no sodium, while being high in vitamins B and C, and potassium. They’re also a good source of folate and iron. Microwave a small potato and top with reduced-fat shredded cheese and salsa for a hearty snack.

Hard-Boiled Egg

When you need a fast snack to stave off hunger, a hard-boiled egg may be the way to go. Just one has 6 grams of protein to help fill you up. Eggs are high in nutrients like vitamin D, which is good for bone health. And they also have lutein, which helps protect your eyes. Because eggs are high in cholesterol, try not to eat more than one a day. If you have diabetes or heart disease, aim for no more than two to three eggs each week.

The Health Benefits of Watermelon 🍉💚

It's nearly watermelon season and with that brings a whole lot of exciting watermelon goodness. Didn't know how good watermelons actually are for you? Then read on!

🌟 They're Loaded With Lycopene

The cheery red colour comes from lycopene, an antioxidant. Studies show it may help curb your risk of cancer and diabetes as part of a healthy lifestyle. Watermelon has more of this nutrient than any other fruit or veggie -- even tomatoes. To load up on lycopene, choose a melon with bright red flesh rather than yellow or orange. And the riper, the better. Also, seedless melon tends to have more lycopene than those with seeds.

🌟 Sun Benefit

Some pigments help protect plants from the sun. Oddly enough, just eating them may shield your skin, too -- at least a little. The lycopene in watermelon may make it less likely that you get sunburned. But that’s not for sure, so keep using your broad-spectrum sunscreen with SPF of 30 or higher every day.

🌟 Healthier Heart

Watermelon is rich in an amino acid called citrulline that may help move blood through your body and can lower your blood pressure. Your heart also enjoys the perks of all the lycopene watermelon contains. Studies show that it may lower your risk of heart attacks. Of course, your whole lifestyle affects your heart health. So make sure you also work out, don’t smoke, limit saturated fat, and keep up with your doctor’s advice.

🌟 Protects Your Joints

Watermelon has a natural pigment called beta-cryptoxanthin that may protect your joints from inflammation. Some studies show that over time, it could make you less likely to get rheumatoid arthritis.

🌟 Easy on Your Eyes

Just one medium slice of watermelon gives you contains 9-11% of the vitamin A you need each day. This nutrient is one of the keys to keeping your eyes healthy. Foods are the best ways to get all the vitamins and minerals that your body needs.

🌟 Naturally Sweet Hydration

Juicy watermelon is 92% water, so it’s a simple way to help stay hydrated. Every cell in your body needs water. Even a small shortage can make you feel sluggish. If you get really dehydrated, it can become serious enough that you need to get fluids by IV.

🌟 Soothes Your Skin

Vitamins A, B6, and C in watermelon help your skin stay soft, smooth, and supple. Because it’s loaded with water, melon also makes a great face mask. Mix 1 tablespoon of watermelon juice with the same amount of Greek yogurt. Spread over your face and leave on for 10 minutes to slough off any dry, dull skin. Rinse and pat dry.

🌟 Satisfies Your Sweet Tooth

A cup of ice cream will set you back around 300 calories. You can enjoy the same amount of watermelon for just 45.6 calories. And unlike many other desserts, it’s fat-free, cholesterol free, and has no sodium. Plus, the water in it will help you stay fuller longer. To make an easy sorbet, puree some watermelon in your blender, add a squeeze of lime, and pop in the freezer until it hardens.

🌟 Boosts Your Workout
Watermelon’s high water content, antioxidants, and amino acids may make for a better workout. It’s also high in potassium, a mineral that could cut down on cramps at the gym. You can sip watermelon juice after you sweat, too. Doing so could help prevent muscle soreness, as long as you don’t push yourself too hard.

🌟 Won’t Spike Your Blood Sugar

Trying to keep your blood glucose levels steady? You’re in luck. Watermelon has a glycaemic index (GI) value of 80, about the same as a bowl of cornflakes. But it’s got few carbs. That means its glycaemic load (how quickly it enters your bloodstream and how much glucose it can produce) is a mere 5. Enjoy a slice without guilt!

🌟 Easy to Digest

If you have a digestive condition like Crohn’s or colitis, the list of what not to eat during a flare can be long. You can put watermelon on your “yes” list. Its soft, fleshy fruit is easy for even an inflamed gut to digest. (Just don’t eat the rind or the seeds if you need to limit fibre.)

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