Healthy Snacks

When hunger strikes, men often reach for healthy snacks that do little to fuel their bodies and instead, do a lot to enlarge the size of their guts. Guys in the 20 to 39 age group consume 32 percent of their daily calories in the form of between-meal treats-the highest snack intake of any demographic.

What Snacks Go For?

Sugary and alcoholic drinks, chips, crackers, candy, cake and pastries. But snacking doesn't necessarily have to be a bad thing. You can use healthy snacks in-between meals to deliver nutrients to your body that you might otherwise not be receiving.

Healthy Snack Nutrients Such As:

CALCIUM

Calcium is the ultimate bone builder and is essential to the chemical reaction that helps your muscles move. Calcium also helps muscles relax better during recovery, which can prevent cramps," says Jim White, R.D., a sports dietitian based in Virginia Beach, Virginia. Plus, Calcium aids in the release of hormones that play an important role in digestion and fat metabolism.

CALCIUM RICH SNACK OPTIONS:

• Chocolate-Berry smoothie
• Fig-Almond parfait
• Apricot-Ricotta pita
• White-Bean and Mozzarella toss

MAGNESIUM

An Iranian study found that Magnesium can increase snooze-inducing Melatonin. And British researchers discovered that the mineral can lower blood pressure. Almost half of Americans consume less than the RDA. And being stressed will only compound the problem.

MAGNESIUM RICH SNACK OPTIONS

• Collard snack wraps.
• Creamy green smoothie.
• Sesame edamame toss.
• Almond butter and sliced Bananas on toast.
• Pumpkin seed trek-mix.

VITAMIN-D

Vitamin D protects your bones, maintains your immune system and builds stronger muscles.Vitamin D is thought to influence gene receptors that determine muscle strength, size, and endurance," says dietitian Kim Larson, R.D.N., C.D., C.S.S.D. Insufficient vitamin D may be linked to erectile dysfunction. Research in the Archives of Internal Medicine found that three out of four teens and adults are deficient.

VITAMIN-D RICH SNACK OPTIONS

• Egg, Avocado and smoked Salmon wrap.
• Creamy Blueberry-Almond smoothie.
• Tuna and feta cheese salad.
• Spicy tuna and chips.