1. Yogurt with stewed prunes—This cool, smooth treat provides a nice hit of protein and calcium, with no need for any additional sweetener. In addition to fighting constipation, fiber- and nutrient-rich prunes may also boost bone strength—good news for anyone concerned about weakened bones.
2. Baked apple with cinnamon and almond butter—A medium unpeeled apple contains 4 grams of fiber, making it another good constipation-fighter. Plus, apples contain quercetin, a plant chemical that fights cell damage from free radicals. Drizzle almond butter on top for some healthy monounsaturated fat, vitamin E (an antioxidant) and a host of minerals.
3. Lean turkey roll-ups with guacamole—Get freshly roasted turkey breast (avoid processed turkey, which can be high in sodium) at the deli counter and spread a slice with guacamole. Roll up and enjoy. What could be an easier source of protein and healthy monounsaturated fat?
4. Hummus with baked blue corn chips—Baked blue corn chips have more protein and less starch than the yellow variety, plus they contain anthocyanins, a plant compound that protects cells and DNA from damage. Hummus, made from chickpeas, sesame paste and olive oil, supplies protein, healthy fats and immune-boosters, iron and vitamin B6.