The Western Pattern Diet: Four Great Snacks

The Western Pattern Diet is otherwise known as the “American” diet, and is typically composed of foods that are rich in fat and sugar. Also, there are several important vitamins and minerals that are essential for good health, but are not typically included in the Western Pattern Diet. Below are some great snack ideas that can be incorporated into the Western Pattern Diet. By adding these items as snacks, you’ll consume the vitamins and minerals that may otherwise have been missed. Try them out today to help keep you feeling full between meal times!


Apples are a great source of dietary fiber, meaning that they are slow digesting and therefore take a long time to move from the stomach to the intestine. In addition, apples contain high levels of vitamins, minerals, and antioxidants that have been found to be effective in the treatment and prevention of cardiovascular disease, stroke, Alzheimer’s disease, and some cancers. Be aware that in order to obtain optimal results when eating apples, it is essential that you eat the skin as well as the “meat” of the apple. Recent research has found that the skin may contain more antioxidants than the rest of the entire fruit. Finally, the wide range in types and flavors of apples available to consumers today means that you are more likely than ever to find a variety of apple that suits your fancy.

Cottage Cheese

Cottage cheese is a great snack option for individuals on the Western Pattern diet. Cottage cheese contains high amounts of healthy protein, making is a great alternative to vegetarian dieters. In addition, cottage cheese contains calcium, which is essential for healthy teeth and strong bones. Finally,when choosing cottage cheese, be sure to look for a variety that is in its most natural form–this means free from added salt or preservatives.


Granola is another great option as a snack. Not only is it highly healthy, but it is also an extremely versatile food. Granola can be eaten by itself or with yogurt and fruit as a snack, or combined with milk for breakfast. Granola typically contains whole grains, which are slow digesting, and, as was discussed earlier, take a long time to leave your stomach. In addition, research has found that whole grains are extremely beneficial in the treatment and prevention of colon cancer due to their ability to “bind” toxins in the colon.


Finally, sardines are also a great snack. Loaded with omega-3 fatty acids, these tiny treats are some of the healthiest fish available on the market. Omega-3 fatty acids are “healthy” fats, which are great for treating and preventing a wide variety of chronic diseases. When choosing sardines, try to look for varieties that are lowest in added sodium or other preservatives. Added salt will not only lead to the development of high blood pressure and cardiovascular disease, but it can also make you feel extremely bloated.


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