Snacking can be an integral part of a healthy diet. Men tend to be creatures of habit that eat the same snacks over and over. They are more apt than women to eat fatty meats, processed carbohydrates, fast food and snacks high in fat, sodium and calories.

Many men snack while on the go. It’s easy for them to grab snacks that are convenient, but also high in carbohydrates and fat and low in protein. Yet for most men, with some nutritional information and planning, snacking can be tasty, as well as healthy.

Scientists now believe that around one-third of all cancer cases could be prevented by eating a plant-based diet (rich in vegetables, fruits, whole grains and beans), maintaining a healthy body weight and keeping physically active every day. With this in mind, we advise men to approach snacking with more emphasis on plant-based options, while avoiding processed meats.

Also, snacking that includes a variety of vegetables and fruits is most effective for general good health and cancer protection because the different phytochemicals in these foods work together to protect health.

Some healthy snacking options for men include:

Natural Peanut Butter. Rich in monounsaturated fat (it’s heart-healthy) and full of protein, peanut butter can satisfy the male appetite without clogging arteries. Choose natural peanut butter without any added sugars and fats. It’s a good snack on a brown rice cake, apple, banana or piece of celery. To keep calories in check, exercise portion control by using only one or two tablespoons of peanut butter.

Nuts. Full of good fats, fiber and antioxidants, nuts are a good snack choice for men. Brazil nuts contain the prostate cancer-fighting ingredient selenium. Just three nuts supply the safe daily maximum requirement. With selenium, supplements are not as beneficial as selenium from food. Portion control is important since nuts can be high in calories. Three tablespoons (about one-fourth of cup) or a small, tightly cupped handful is best.

Hummus. Hummus provides a flavorful, low-fat snack, served with a whole grain bagel and tomato or with Triscuits, tomato and cucumber. Garbanzo beans are the main ingredient in hummus. Ranking low on the glycemic index, the beans release their energy slowly, keeping blood sugar levels stable. Fiber-rich legumes supply both complex carbohydrates and protein.

Dips. Dips offer several healthy snacking options when ingredients and dippers are chosen with care. Low-fat Greek yogurt and low-sodium taco seasoning make a tasty dip served with cut-up vegetables. Vegetarian “refried” beans (fat free) and salsa are a healthy snacking option when served with baked corn chips. Guacamole is rich and flavorful when made with mashed avocado and fat-free yogurt and served with baked chips or whole grain crackers.

Fruit Snack Kebobs. Especially during the summer when so much fresh fruit is available, fruit kebobs on skewers with low-fat vanilla yogurt for dripping are easy to make. They’re refreshing and healthy.

Another approach to snacks is to make healthy substitutions when preparing snacks that men already like. For example, substitute ground soy crumbles, a good low-fat source of protein, for ground meat in nachos. Soy – a member of the legume or bean family – has shown cancer-fighting promise in some studies. Researchers theorize that some plant compounds in soy (known as isoflavones) may offer prostate cancer protection. There is also evidence that consuming soy may offer heart protective benefits, as well. The ground soy crumbles taste great and are easy to prepare, as well as economical.

Using ground soy crumbles, black beans, low-fat cheese and baked chips can make the traditional nacho recipe much healthier. By topping the dish with avocado, yellow or red bell pepper strips, cilantro and salsa, nachos remain flavorful, but are filled with cancer-fighting ingredients and make for a better snacking option.

The tomatoes in nachos are a health benefit, too. The majority of studies on foods that contain the antioxidant lycopene – including tomatoes and tomato products – suggest that they probably protect against prostate cancer. Lycopene is also found in fruits such as red or pink grapefruit, red peppers, watermelon and guava. (Lycopene supplements don’t necessarily provide the same health protection benefits as lycopene from food.) Tomatoes appear to help prevent and slow the growth of the cancer, especially when they are processed into products such as sauce, stewed tomatoes and tomato soup.

Barbra Swanson, N.D., R.D., L.D., is a registered dietitian and naturopathic doctor. She counsels patients at Cancer Care Centers of South Texas. For more information about healthy snacking for men, visit us online at www.cccst.com.