These Are Joy Bauer's Favorite Snacks for a Healthy Life

Healthy snacks don't have to be gross. In fact, there are many ways turn your afternoon nosh into something that is filling, beneficial, and delicious. Nutritionist Joy Bauer shared her easy snack recipes and snack-building tips that meet all those requirements and more. Which one of these healthy snack ideas will become your new fave? Take a taste and find out.

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.

Heat oven to 400°F. In a bowl, toss 1 cup of 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, six to eight minutes.

Serves 2

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.

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

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.

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