Tag Archives: nutrition

Health Reasons to Head to the Cafe More!

Hot beverages are enjoying the ‘good health’ spotlight more than ever lately, thanks to new research suggesting more pros than cons when it comes to the following drinks. According to studies conducted by Harvard University Medical School, both routine coffee and tea drinkers (minus added cream and sugar) are at lower risk for certain diseases such as diabetes and cardiovascular disease. The benefits don’t stop there, let’s take a peep at some more pros a café may have to offer you:

Coffee: More Friend Than Foe?

So, what’s the real deal with coffee? For decades it was dubbed a health no-no, but various recent studies seem to debunk older ones, nudging coffee further toward the healthy food isle. More recent (and reliable) studies illustrate more benefits from drinking coffee than downfalls. While you should moderate caffeine intake, a cup of joe a day may be beneficial for many. Aside from containing disease-fighting flavonoids, coffee also contains potassium and manganese. It has been linked to lowering risk of developing certain conditions such as type 2 diabetes, gall stones and Parkinson’s disease. Check out our article on coffee and asthma to see how it may even help those with chronic respiratory issues.

The Benefits of Green and Black Tea

Tea of all kinds are quite rich in polyphenols, phytochemicals found in natural plant-based food sources that have disease-fighting antioxidant properties. Teas are shown to have anti-inflammatory properties as well. Studies have illustrated that regular tea drinking (in combination with a healthy overall lifestyle) may help with weight loss and cholesterol control. Tea in moderation doesn’t appear to have any ill health effects (except perhaps the jitters in those sensitive to caffeine), and fits into a healthy diet nicely. Green tea in particular has shown promise in reducing the risk of certain cancers such as bladder, breast, lung and stomach.

Benefits of Herbal Teas

Though research on herbal teas has been limited and generally inconclusive, certain herbal teas have shown promise when it comes to aiding health, for example:

  • Oolong tea has linked to reducing cholesterol levels.
  • Research suggests chamomile tea may help lower risk of developing certain types of cancer, as well as vision and kidney problems.
  • Peppermint tea has anti-inflammatory effects and can help calm the intestinal tract, easing symptoms such as bloating and nausea (except for those who have GERD, peppermint can exacerbate that disorder).
  • Ginger tea also helps calm a bad stomach.

Hot Cocoa? Yes Please!

Cocoa is a nutritional powerhouse. It is rich in flavonoids, magnesium, manganese, calcium and zinc. Cocoa can help aid cramps, lower the risk of heart disease, among many other health benefits. Notice we said “hot cocoa” and not “hot chocolate”, as many store-bought hot chocolates contain unhealthful ingredients that counteract the health benefits of cocoa. To really get the best health effects of this yummy beverage, use real cocoa, your favorite kind of milk and stevia to sweeten.
There you have it! Some good reasons to keep sipping your favorite hot beverages! Though, it is important to note that drinking tea or coffee alone won’t make you immune to developing the aforementioned diseases, however, combining these drinks with a healthy diet that is rich in produce and low in processed and red meat will definitely help lower your risk of developing disease. Thanks for visiting DocChat!

Foods To Add to Your Weekly Menu

We recently listed off our favorite 15 healthiest foods to eat daily, but we had a few honorable mentions left over that almost made the cut. So, let’s take a look at some foods you should try to add to your plate several times weekly:

Spice Up Your Meals!

There are countless spices that can contribute to good health by helping control things like inflammation, skin problems, disease risk and so on. There are too many great ones to name, but you can read more about some of our favorite choices in our article on healthy seasonings.

Make Breakfast Egg-celent! (I know, I know, we’re terrible…)

Eggs are only recently recovering from an unfairly garnered bad rap. For decades, articles, nutritionists and the media were discouraging people from eating eggs because of their high cholesterol content (nearly 190mg). However, luckily in recent years, medical research has chalked this advice up to overzealous caution. While eggs may raise blood cholesterol levels slightly, the body compensates by releasing less of its own. Furthermore, according to Harvard University medical researchers the folate, vitamin D, protein and riboflavin in eggs make their heart-healthy benefits win over the potential for a slight increase in cholesterol. So, eggs 3-4 times a week should be perfectly healthy for anyone!

Hey, What About Fish?

We can’t forget this nutritional goldmine. We wholeheartedly give fish an honorable mention for best foods to eat plenty of. As we illustrated in a previous post, fish are one of the healthiest foods you can eat (especially for your heart), but some of them contain mercury and aren’t meant for excess human consumption. However, it is recommended that you try to eat fatty fish like salmon 2-3 times weekly to gather the many healthful benefits they have to offer.

Cranberry Juice

Cranberries are very high in antioxidants, vitamins and nutrients, but they can be pretty hard to eat in their natural form as they are quite bitter. So, many have turned to cranberry juice to gain the benefits (100% pure is best to mix with water in order to get the full effects). Medical studies have illustrated a link between consuming cranberries and a lowered risk of heart disease. Moreover, as many of us have already heard, cranberries appear to have a hand in preventing urinary tract infections as well (although empirical research is still a little shaky on this).

A Few Last Words

Really, any fruits and veggies will benefit your health. It is always better to try for food in its most natural form as opposed to highly processed foods. Try to avoid red meat as much as possible, substituting it with leaner meats or fish instead. Also, teas are also great to drink if you want a break from water. Thanks for visiting DocChat! Stay tuned for more wellness information!

15 of the Best Foods to Eat Daily (Part 2)

Last time we looked at the first 7 of our top 15 best foods to consume daily, and now let’s  check out the last 8:

  1. Celery – if you think celery is just a low-calorie, water based food with little to offer aside from being a good weight-loss snack food, you’ve been misled. Celery is rich in various antioxidants, as well as polysaccharides which can help with inflammation. Celery also contains its fair share of vitamin C and K as well as folate. So how’s that for incentive to add celery to a daily veggie platter?
  2. Bell Peppers – A serving of these versatile veggies contains well over 100% of the recommended daily intake of vitamin C, as well as many other vitamins, nutrients and phytochemicals. All kinds of peppers also contain capsaicin , which appears to help reduce the risk of prostate cancer and also has natural analgesic properties which can benefit chronic pain sufferers.
  • Citrus fruit – Citrus fruits are excellent sources of potassium, calcium, thiamin, B and C vitamins, potassium and fiber. They also contain less sugar than some other fruit choices, however, choices like grapefruits can interact with certain heart medications so it is important to check with your doctor first if you take daily medications.
  • Carrots – The old adage that a rabbit’s favorite food is good for your eyesight is true. This is largely due to their high beta carotene levels. Beta carotene converts vitamin A into retinol, a key ingredient in maintaining good eye health (as well as aiding the immune system and bones). Carrots are also high in multiple vitamins and antioxidants, as well as iron and manganese.
  1. Blueberries these berries have been gaining some serious good-health spotlight in the last few years, and there are plenty of reasons for that. They are one of the richest sources of antioxidants around, high in fiber, as well as many other vitamins and nutrients and are lower in sugar than most other fruit – not to mention delicious! So, take any chance you get to chow down on these vibrant berries.
  2. Tomatoes – Tomatoes are nutritional powerhouses; they contain an abundance of vitamins and minerals, antioxidants and carotenoids. Research also suggests they aid the immune system and may help lower the risk of certain cancers such as pancreatic.
  3. Coffee – Coffee?! Yes, you heard us correctly. Believe it or not, despite the somewhat tarnished reputation coffee has earned over the years, a morning cup of joe may actually improve your health. According to the Harvard School of Public Health, coffee may play a role in reducing the risk of developing type 2 diabetes, gallstones, Parkinson’s and may even have some cardiovascular benefits. It has also shown promise in helping asthma.
  4. Dark chocolate –This list just keeps getting better! Quality 70% (or higher) dark chocolate offers up a bouquet of healthful substances including: iron, zinc, fiber, magnesium, potassium, selenium and flavonoids. Research suggests dark chocolate consumption may help with lowering blood pressure, easing PMS symptoms, easing an overactive digestive tract, and more.

That concludes our 15 favorite healthy foods to eat daily, but stay tuned for some honorable mentions that you should also add to the menu frequently in a future post. Thanks for visiting DocChat! We hope you’ll start making some of these nutritious winners part of your daily diet.



15 Of The Best Foods To Eat Daily (Part 1)

Diet has such a bearing on our overall health and well-being. Making the right food choices could help prevent the development of major illness such as cardiovascular disease or type 2 diabetes. For this reason, we wanted to share our top 15 favorite nutritious food choices to introduce to your daily menu. The first 7 are:

  1. Dark greens – Spinach, kale or broccoli are great daily food choices. Dark green veggies are among the best foods you can consume, and you can’t overdo it because they are rich in fiber, vitamins and minerals like calcium and iron, carotenoids and antioxidants. So try some raw broccoli for a snack, or cooked greens any chance you can get (you can sneak these veggies into all kinds of recipes).
  2. Beans and lentils – Rich in fiber and protein (even acting as a good stand-in for meat), beans and lentils enjoy a great reputation for good reason. They are low in calories and high in vitamins and nutrients. Some studies have even illustrated a link between eating plenty of lentils and a lower risk for certain types of cancer.
  3. Oats – Not only are they versatile and delicious, but oats are also a good heart-healthy food choice, as they have been linked with helping control blood pressure and LDL cholesterol levels. So add them to your breakfast (or baking) menu today to reap the benefits.
  4. Nuts – We’re sure you’re wise to the perks of eating nuts: they are high in protein, fiber, omega-3 fatty acids, antioxidants and other nutrients, so don’t forget them when it comes time for a snack. You should be especially inclined to munch on macadamias, brazil nuts, walnuts and almonds. Just be sure to utilize strict portion control as many nuts are high in calories and fat, so stick to a handful a day.
  5. Seeds – Many seeds (like flaxseed) contain high levels of fiber and protein. They are also known to be good for the skin, brain, bones and immune system. They also contain thiamin which helps stabilize and control the heart.
  6. Cherries – These little red fruits have been used to help control conditions like gouty arthritis for centuries because of their natural anti-inflammatory properties. So anyone who suffers from inflammation (or simply wants to keep it at bay) should start routinely adding cherries to your dessert menu. However, you may want to stick to just 10-12 cherries daily if you are concerned about too many additional calories.
  7. Greek yogurt – This may be one of the healthiest dairy choices around. It contains less lactose than most other yogurts, double the protein as well as a plethora of vitamins and nutrients. So the next time you’re craving a creamy dairy-based treat, try some low-fat Greek yogurt and some fruit!

Thanks for visiting DocChat! Stay tuned for the next 8 of our 15 best daily foods next time!


Fiber – Are You Getting Too Much of a Good Thing?

We all know fiber is an essential player in the good health game, but too much of a good thing can be a trouble. As with anything, moderation is key (as it turns out, the body just loves moderation!).

Signs You May Be Overdoing Fiber

The recommended daily intake of fiber is approximately 25-35 grams daily (mostly insoluble) but many of us are only taking in around half that amount daily. So the problem lies when people start increasing their fiber intake on doctor’s orders but go a little fiber-mad and introduce too much too quickly. The body acclimatizes to changes best when they are slow and steady, not when you go from 0 to 60 before the light even turns green. To much fiber can result in the following discomforts:

  1. Diarrhea – While soluble fiber can help ease diarrhea by absorbing some of the excess fluid in the intestinal tract, insoluble fiber helps fast-tract bowel movements, making diarrhea worse. So stick with foods like bananas, applesauce, white rice or oatmeal when you have diarrhea and avoid foods like broccoli, corn, tomatoes and whole wheat which are high in insoluble fiber.
  2. Constipation – people who struggle with constipation should try to get a fair balance of both types of fiber (but too much soluble fiber can make constipation worse because it slows digestion down). Try slowly upping your intake of leafy greens and other high-fiber veggies to see if it helps move things along.
  3. Temporary Weight Gain – If you are getting too much soluble fiber, it can lead to bloating and subsequent weight gain in some people. In some cases, the body is dehydrated because the person isn’t consuming a proportionate amount of water along with all the fiber. It is also important to increase your water intake along with your fiber intake.
  4. Gas and Bloatingtaking in more fiber than called for can lead to a noisy tribute. Try to taper your fiber intake a little if you are exceeding 35 grams daily.
  5. Mineral malabsorption – sometimes when you are ingesting a surplus of fiber, it can cause important minerals and nutrients to pass through the body too quickly, prohibiting your body from absorbing them. If you are eating a lot of fiber, you may want to talk to your doctor about vitamin supplementation if necessary, or decrease your dose to the recommended amount.

Do You Need a Brief Hiatus from Fiber?

Those who have certain stomach disorders such as irritable bowel syndrome (IBS) are sometimes medically advised to cut down their insoluble fiber to give their overactive digestive tracts a break (talk to a doctor before doing so). Aside from those with conditions, if you are experiencing any of the above symptoms it may be time to re-examine your fiber intake to see if that could be the problem. Start increasing it slowly, by a couple grams a day instead of large, quick increments.

The Bottom Line

The benefits of fiber well outweigh some of the mild potential issues it may cause when ingested in excess, so be sure to aim for the recommended 25-35 grams of mixed fiber daily (primarily insoluble fiber). Remember to increase your intake gradually if you currently aren’t meeting the ideal mark. However, if you have intestinal issues or are experiencing some of the fiber-related problems we discussed, you may be consuming too much and should talk to your doctor (or one of our highly qualified physicians) for further advice on your individual case. Thanks for visiting DocChat!


Add These Antioxidant-Rich Foods To Your Plate!

Antioxidants are substances that work to inhibit the oxidation process by neutralizing free radicals, chemicals that overpopulate and damage healthy cells and DNA. Antioxidants also undergo many other beneficial processes in the body including: protecting DNA against toxic metals, protecting the kidneys, producing energy for cells, aiding the immune system, heart and brain, as well as stimulating gene production. These goodies have countless important jobs to keep on top of within the body.

Do Antioxidants Help Fight Cancer?

This one is tricky to definitively answer. Because of their oxidation-restricting abilities, many people believe antioxidants directly fight cancer. However, according to the National Cancer Institute, studies show mixed results on whether or not antioxidants can stop cancer. While there have been promising studies that suggest antioxidants may help prevent, or positively influence certain types of cancer at certain stages, more empirical evidence is needed before antioxidant supplements are recommended to cancer patients.

Other Conditions Antioxidants May Help Prevent

While more research is needed to unequivocally correlate antioxidants with disease prevention, various studies suggest antioxidants can help reduce your risk of developing such conditions as:

  • Eye diseases (like macular degeneration)
  • Atherosclerosis
  • Heart disease
  • Senility (specifically Alzheimer’s disease)
  • Skin aging

Different Types of Antioxidants

There are many varieties of antioxidants, but the science gets a little tricky when looking into the chemical makeups, subcategories, forms and duties of all these different types. Some of the more common types of helpful antioxidants we should strive to consume include: anthocyanins, lutein, beta carotene, manganese, selenium, vitamins E and C, resveratrol, zinc and flavonoids.

Dietary Sources of Antioxidants

It would benefit everyone to increase intake of antioxidant-rich foods, as they have many proven health benefits and are integral to a healthy body. Some key sources of antioxidants are:

  • Green veggies such as spinach and broccoli
  • Orange foods like oranges and carrots are high in beta carotene
  • Spices such as garlic, parsley, thyme and oregano
  • Berries (especially blueberries and cranberries, these are very rich sources of antioxidants)
  • Fruit such as grapes, tomatoes and watermelon
  • Teas such as matcha and green tea (coffee also contains antioxidants)
  • Seeds and nuts (especially brazil nuts)
  • Many types of seafood contain zinc and manganese
  • Whole grains contain selenium and zinc
  • Lentils such as soybeans, split peas and lentils are rich in antioxidants

Thus concludes today’s look at antioxidants, but we will examine the topic further in future posts. Thanks for visiting DocChat! We hope you’ll swing by again soon.



Heart Matters – A Ticker-Friendly Diet

According to the Centers for Disease Control and Prevention (CDC), over 735,000 Americans have heart attacks annually. Moreover, there are a whopping 610,000 cardiac-related fatalities in the Unites States every year. Because of these alarming stats, we decided to start a Heart Matters feature. For our second edition of Heart Matters we will be looking at a more heart-friendly diet for those who have heart disease or are concerned about their risk of developing it.

Dispelling Old “Heart Diet” Myths

The heart-friendly diet of yesteryear centered around avoiding anything containing cholesterol (without taking into account LDL versus HDL) as well as indiscriminately steering clear of fats. Fortunately, we’ve since realized that the focus should be more about choosing well rounded, nutritious foods that contain heart healthy nutrients and good fats as opposed to empty calories and saturated fats. We’ve also since reintroduced the poor, long-forsaken egg back into the picture. While eggs do contain cholesterol, a fine body of research now shows that the benefits eggs offer the heart such as folate, protein, B and D vitamins and riboflavin well outweigh the minimal effect a few eggs a week may have on cholesterol levels.

Reframing Fats

Since medical science is finally starting to refurbish the reputation of ‘good fats’ like omega-3 fatty acids, these dietetic heroes have become the star attractions of today’s heart healthy diet. Anyone looking to strengthen the old ticker should be reaching for a handful of nuts or preparing a serving of fatty fish several times weekly. You can read more about the many benefits of omega-3 fatty acids here.

Try These Heart Healthy Diet Tips

Whether you’ve been battling heart disease for most of your life, were recently diagnosed, or are simply concerned about your neutralizing your risk of developing it, there are lifestyle and dietary changes you can make to better your heart. Some key dietary changes include:

  • Up your produce game – routinely ensuring veggies cover half your plate and fruit is on the menu for dessert will help your heart (and your waistline) in the long run.
  • Opt for whole grains – choices like brown rice, quinoa and oats are great because of their low glycemic indexes.
  • Beans, beans, the magical fruit – beans and legumes are packed with protein and can effectively replace some of your meat intake. Red meat in particular can be quite hard on the heart when eaten in excess.
  • Go for calories that pack a punch – cut down on junk foods that provide only empty calories. Instead, focus on nutritious foods that make your body work to metabolize them instead of just storing them as excess fat.
  • Don’t forget those mega omegas – we mentioned it already, but don’t underestimate the value of foods like nuts, seeds (especially flaxseed) and fish for a healthy heart!
  • Go red instead – if you’re in the mood for a drink, reach for a glass of red wine! While the research remains a little divided, much of it suggests the antioxidants and flavonoids red wine contains may aid cardiovascular health.

Well that’s all for our heart healthy diet tips, to read more about tailoring your diet to suit your heart, you can visit the American Heart Association. Thanks for visiting DocChat, check back for more Heart Matters posts in the future!


Should You Cut Down on Your Meat Intake?


Recent research suggests most Americans double the daily recommended intake of meat. Should we be eating less? There has been an ongoing debate within the medical and holistic wellness communities on the benefits verses the downfalls of eliminating (or at least drastically reducing) meat intake. On one hand, organizations like the American Heart Association says that getting your share (less than 6oz daily) of fish and lean meat can help maintain proper nutrition, while others argue meat only increases the risk of diseases and unhealthful effects. More specifically, there have been significant links established between positive health effects and drastically reducing red meat consumption. Some of these benefits include weight loss, disease prevention and a longer lifespan.

Health Risks of Eating Red Meat

The Physicians Committee for Responsible Medicine asserts that cutting down on, or eliminating meat from your diet can significantly reduce your risks of developing such serious conditions as high blood pressure, heart disease, kidney complications, cancer, diabetes and osteoporosis. That alone seems like enough to give it a try, but there is more. There’s also been research conducted establishing the connection between too much meat ingestion and excess iron levels in the brain which can contribute to Alzheimer’s Disease. Red meat is the primary culprit for these issues and many others, including triggering asthma attacks in some people.

Antibiotic Resistance

Another benefit to eating less meat is a decreased risk of contracting an antimicrobial-resistant infection. Animals bred for consumption are often pumped full of antibiotics to encourage growth and cut down on infections caused by unsanitary living conditions. Unfortunately, this leads to antibiotic resistant cells to grow in the animals that can then be passed to humans who later eat the animals. This leads to the growing and scary problem of antibiotic-resistant infection.

Nix Meat To Lose Weight

Another sought-after benefit of keeping meat to a minimum is the increased potential for weight-loss. Nutritional specialist and medical writer L.Bellows asserts that vegetarians tend to have lower caloric consumption, less fat (as most meats and dairy products are high in fat), and lower overall Body Mass Indexes (BMIs). He says that people who shy away from red meat also have lower cholesterol levels and a higher chance of living longer, healthier lives. As long as people who give up eating meat don’t replace those forsaken calories with other fatty foods, they should see weight-loss results.

Making the Tricky Transition

Laura Barton, vegetarian and writer for the Guardian has several tips on how to help ease the lifestyle transition for prospective meat-shunners. She advises people who wish to decrease their meat consumption to do so gradually, as giving up something immediately often doesn’t stick. Laura also advises people not to think of their new diet staples as substitutes for meat, but just as new foods, “If someone replaced my tofu with some tofu-flavoured chicken, I too would be upset. So likewise, it’s best not to try directly replacing a meat you love with a vegetarian alternative – a craving for pork chops will never be met by a slab of tempeh, and vice versa.”

(Non-Carnivorous) Food for Thought

We aren’t saying you should go full-on vegetarian, but there are some sure-fire health benefits to cutting down on your meat intake, specifically red meat. There are many health benefits associated with eating fish, so that is not a food group you should cut out (unless you are a vegetarian for ethical reasons). Similarly, lean white meats can also provide many health benefits, but as with everything, moderation is the key. It is worth a try to cut back on red meat at least, hey? Thanks for visiting DocChat!



Get Fishy For Your Health!

Fish is one of the healthiest foods you can consume and the benefits don’t stop with omega-3 fatty acids. Many people are aware of the heart health benefits of eating fatty fish, but research is mounting that suggests chowing down on fish regularly may help lessen or prevent other conditions as well.

What Types of Fish Are Most Healthful?

Not all fish are equally as beneficial for your health. Some of the more healthful fish to focus on include:

  • Salmon contains many helpful B vitamins, your whole suggested daily intake of both vitamin D and omega-3 fatty acids, as well as many other goodies. It also has a very low risk for mercury contamination compared to some other types of fish.
  • Tuna is pretty amazing. It is not only one of the richest sources of omega-3 fatty acids, but it also contains cancer-fighting selenium, niacin, magnesium, protein and vitamin A, while also being low in calories and fat. What a fishy-powerhouse! There is a suggested limit on tuna, however, because of its mercury contaminant risk, but it is a pretty liberal limit (12 oz weekly), so tuna shouldn’t cause any problems unless you are pregnant or breastfeeding.
  • Pacific halibut is rich in vitamin D, potassium and omega-3 fatty acids.
  • Rainbow trout is a great choice because it contains plenty of vitamin B12 in addition to vitamin D and good fats like other types of fish.
  • Anchovies are high in iron, calcium and magnesium as well as a host of other beneficial components.

How Should Fish be Prepared?

In order to reap the many health pros of fatty fish without adding unhealthy grease (which can counteract the cardiovascular benefits), you should avoid deep frying. Baking or boiling fish are the healthiest cooking methods.

Research-Backed Benefits of Eating Fish

Some of the health benefits that have been linked to consuming fish on a weekly basis include:

  • Lower risk of cardiovascular disease – most of the research conducted on the benefits of fish center around its contribution to heart health. Studies upon studies show parallels between consuming fatty fish weekly and having lower risk of dying of heart disease.
  • Lower risk of Alzheimer’s – fish oil has shown promise in improving cognitive functioning and helping lessen or prevent types of cognitive decline.
  • Hair and skin benefits – the hair and skin need healthy fats to really thrive, so routine consumption of the omega-3 fatty acids in fish provide that strengthening boost for shiny hair and healthy skin.
  • May aid in male fertilitypreliminary studies show a link between routine ingestion of fatty fish and stronger, healthier sperm in males.
  • Benefits for arthritis sufferers – because arthritic diseases mainly center around inflammation of the joints, the good fats in fish can help tackle systemic inflammation, potentially lessening the symptoms of the disease over time.
  • Immune system benefits – routine fish consumption has also been linked to helping reduce symptoms of autoimmune diseases because they are also rooted in inflammation. The plethora of vitamins and nutrients in fish also work to help strengthen the immune system.
  • Easing symptoms of depression – fish oil helps improve brain function and may help lesson mild depression in some cases, more research is currently underway.


Does Eating Fish Come With Dangers?

There has been concern among medical professionals and researchers that eating too much of certain types of fish can lead to excess mercury in the body. Fish tend to ingest mercury-containing substances and the potentially harmful element stays in their bodies, so when we consume fish, we are ingesting low levels of mercury as well. However, this is primarily a concern for pregnant or breastfeeding women or small children who are most at risk for experiencing adverse reactions to mercury. Most healthy adults will not be adversely effected by levels of mercury in fish unless they consume a disproportionate amount.

Thanks for visiting DocChat! We hope we’ve convinced you to ‘get fishy for your health’!




10 Quick and Nutritious Snack Ideas

It can be hard to know what to get for snacks for your children or yourself, especially when it comes to saving time and keeping things healthy. We’ve compiled a list of healthy, quick snack ideas that are perfect for summer (or any other time of year).

  1. Homemade trail mix – using separate and fresh ingredients will circumvent some of the high-sodium, added sugar and highly processed ones in many store-bought varieties of trail mix. You can make the trail mix more to your taste if you make it from scratch too. Throw in some oats, flaxseed, fresh or home-dried fruit, nuts or seeds – the sky is the limit!
  2. Spicy yogurt hummus dipThis fun recipe combines two of the healthiest things out there: chickpeas and Greek yogurt! Add in a hearty heap of spice and some veggies on the side and you have a delicious, nutritious snack.
  3. Chocolate-Banana soymilk smoothie – This simple but delicious smoothie takes under a minute and only requires a few ingredients. Just blend a banana, 4-5 ice cubes, a cup of chocolate soymilk and you can even add in a teaspoon of flaxseed to make it extra nutritious!
  4. Homemade sweet potato chips and tzatziki dip – sweet potatoes are among the healthiest foods you can eat. They are packed with vitamin A, C, calcium, potassium and iron. Baking them is a healthy way to get a delicious, crunchy new snack food. Tzatziki sauce is a nice cucumber flavored yogurt-based side for health dipping as well as healthy crunching.
  5. Brown rice cake with peanut butter and berries – you can’t get much healthier than brown rice cakes (you can buy them in the specialty section of your local grocery store), berries of your choice (packed with antioxidants) and peanut or other nut butter! Yumm.
  6. Cherry tomatoes with goat cheesethis combination sounds simple, but it is delightful and very nutritious.
  1. Popcorn BallsThese yummy little treats are a perfect healthy snack for kids (or just for yourself). They contain popcorn, cereal and peanuts with mini marshmallows for taste (you can modify it to make it even healthier).
  2. Orange Hazelnut Muffins – with hazelnut flour, low-fat milk and fresh oranges, these little guys are about as healthy as you can get when it comes to muffins. So whip them up and enjoy a guilt-free muffin today!
  1. Blueberry-peach ice pops – first, puree a few handfuls of blueberries, and pick up some low-fat peach flavored yogurt. Pour a layer of blended blueberries into a popsicle mould, then add a tablespoon of peach yogurt and another layer of blueberries and freeze for a delicious, refreshing and very nutritious popsicle treat this summer!
  1. Homemade triple berry granola barsno sugar added, low sodium and packed with nature’s goodies, these granola bars are quick and nutritious. They would make the perfect energy-boosting snack for yourself or the little ones!


Thanks for visiting DocChat! We hope you’re having a healthy, happy summer!