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Healthy Snack Options for Women

Men and women have many of the same needs when it comes to the regular maintenance and care of their bodies. However, women are different from men and therefore they sometimes need different things for their bodies to function at the highest level possible. Certain types of food, for example, are more necessary and beneficial for women than they are for men.

Here are some great healthy snack ideas that can be extremely beneficial to women:

  • Vitamin C Rich Foods
    Vitamin C rich foods and other antioxidants have recently been linked to the decrease risk of coronary heart disease. Foods that are rich in vitamin C include: strawberries, green and red peppers, collard and mustard greens, broccoli, tomatoes, potatoes, guava, spinach, and kiwis.
  • Iron-Rich Foods
    Premenopausal women need more iron in their bodies because of their monthly cycles. Women actually need 12 to 15 milligrams of iron a day, unlike men who only need 10 to 12.  Here are a couple of foods that contain good sources of iron: swiss chard, tofu, garbanzo beans, and lean beef.
  • Nuts
    Nuts are a great source of protein, phosphorus, copper, folate, vitamin E, calcium, zinc, selenium, and vitamin A. Nuts can help lower cholesterol levels and polyunsaturated fats.

Of course now the hard part is actually eating the things that are good for you. If you have gotten tired of eating things like plain nuts, why not try mixing it up. You can still get the nutrients you need and stay healthy while getting a taste you like. For example the following is a great roasted nut recipe that has been modified to make it healthier while still being tasty:

Original recipe from: http://allrecipes.com/Recipe/Cinnamon-Roasted-Almonds/

Agave Nectar Roasted Nuts

  • 1 egg white
  • 1 teaspoon cold water
  • 4 cups whole almonds (You can use a variety of nut types)
  • 1/2 cup white sugar (replace with Agave Nectar, a natural sweetener)
  • 1/4 teaspoon salt
  • 1/2 teaspoon ground cinnamon


  1. Preheat oven to 250 degrees F and lightly grease a 10×15 inch jellyroll pan. (Instead of using butter or oil, you can use coconut oil as a more healthy option for greasing the pan.)
  2. Lightly beat the egg white; add water, and beat until frothy but not stiff. Add the nuts, and stir until well coated.
  3. Mix the sugar (Agave Nectar), salt, and cinnamon, and sprinkle over the nuts. Toss to coat, and spread evenly on the prepared pan.
  4. Bake for 1 hour in the preheated oven, stirring occasionally, until golden.
  5. Allow nuts to cool then store nuts in airtight containers.

Madison Resare is a content creator who enjoys writing about women’s health, easy recipes, and Agave Nectar.