Though it can get a bad rap, when sustainably sourced and eaten in moderation, red meat is a healthy source of zinc, iron, and vitamin B12. “They are savory and salty, satisfying hunger without spiking blood sugar,” she adds. Plus, they can serve as a vessel for protein-packed nut butter, hummus, or tuna salad. These are especially beneficial for people with celiac or other grain or gluten sensitivities. Here are a few favorites and their benefits: Brazil nuts are rich in the thyroid-supporting selenium; walnuts have been shown to improve gut and heart health; pistachios are considered a complete protein (one of the few plant-based sources); and almonds may lower cardiovascular disease risk. Bonus: Combine the nuts and seeds for extra nutrients. “Salted pumpkin seed and cashew mix is a great midday snack idea,” women’s health dietitian Valerie Agyeman, R.D., says. “Packed with heart-healthy fats and magnesium for a mood boost, they are a great nutritious combo worth having.” Whether you’re eating them bone-in or bone-out, “you’re getting a good amount of protein, vitamin D, and anti-inflammatory omega-3 fatty acids,”" Cording once said. Research has also suggested that eating two cans of sardines per week may lower diabetes risk. Season it with a bit of salt and eat it with veggies, or pair it with grain-free tortilla chips, like these from Siete Family Foods. Here: 10 of the healthiest cheeses, which you can pair with grain-free crackers, pretzels, or nuts. Now that you know what you’re snacking on, follow these tips for maintaining a well-stocked snack shelf, and browse these sustainable snacking markets to load up.
