2019-05-01 Woman's Day

Health / NUTRITION

106 MAY 2019 / WOMANSDAY.COM

Feel-Good Snacks

Delicious, healthy noshes that will help your

body thrive, stay strong, and glow.

Joy Bauer, M.S., R.D.N., is NBC’s TODAY show nutrition expert, a best-selling author, and the founder of Nourish Snacks.

NOURISH YOUR SKIN

AND GET MORE ENERGY!

To promote production of skin-firming collagen,

look for snacks high in vitamin C, like bell peppers.

And nibble on edamame—it provides lasting

energy (helpful on those hectic days!) and folate,

a B vitamin that plays a role in mood regulation.

GUARD YOUR BONES AND BRAIN!

Eating plenty of calcium and vitamin D will help keep your skeleton

sturdy. These two nutrients are a bone-building dream team because

vitamin D, found in foods like fortified milk and salmon, helps increase

absorption of bone-strengthening calcium, found in foods like

cheese. Also load up on berries, which are filled with compounds

called anthocyanins that help protect nerve cells from damage.

LOVE YOUR

TICKER!

One of the best ways to live

longer and prevent disease is

to maintain healthy cholesterol

and blood pressure levels. That

becomes even more important

after menopause, when you

lose most of the heart-protective

effects of hormones. Choose

foods your heart likes, such as

walnuts, which provide healthy

omega-3 fats. Also, season

your food with delicious herbs

and spices like rosemary

when you can (and use that

saltshaker in moderation) to

help keep your blood pressure

levels steady.

SNACK ON: Edamame Hummus

In a food processor, puree 2 cups frozen shelled

edamame (thawed); 1 clove garlic (pressed);

3 Tbsp rice vinegar; 2 Tbsp each tahini, extra virgin

olive oil, and water; ½ tsp salt; and ¼ tsp pepper

until smooth, adding an additional 1 Tbsp of water

at a time if the mixture is too thick. Serve with sliced

bell peppers for dipping. Serves 4

SNACK ON: Berry Ricotta Cream

In a bowl, combine ½ cup part-skim ricotta cheese, 2 tsp

low-fat milk, and 1 tsp confectioners’ sugar. In a separate

bowl, toss 1 cup mixed berries with ½ tsp pure vanilla

extract. Serve with ricotta. Serves 1

SNACK ON: Rosemary-

Spiced Walnuts

Heat oven to 400°F. In a bowl,

toss 1 cup walnuts with 2 tsp

olive oil, then toss with 1 tsp

finely chopped fresh rosemary

and ¼ tsp each salt and pepper.

Arrange in a single layer on a

rimmed baking sheet and bake

until they smell lightly toasted,

6 to 8 minutes. Serves 2

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