15 Healthy Snacks- Healthy and Helps you Lose Weightcontact@nuturemite.info
You may wonder if it’s possible to lose weight while not giving up snacks. If you choose healthy, whole-food options with a lot of protein and nutrients, snacks can be integral to weight loss. Some can even help keep you full throughout the day and limit your cravings for unhealthy foods. Today we will discuss healthy snacks!
Can snacking be a part of a healthy diet? Of course! When you choose a healthy snack, choose one with protein, fat and/or fiber. All of these nutrients take longer to digest, so they fill you up. Snacks are also a great way to add extra nutrition to your day. Think of snacks like carrots and hummus, an apple with almond butter, or whole-grain crackers with cheese.
What about evening snacking? The biggest problem with night-time snacks is most of us reach for ice cream and chips-not fruit and yogurt. That’s not to say you can’t have a treat after dinner. Some of your favorite evening snacks may even be on this list (chocolate! popcorn!). One thing to note, if you’re always hungry after dinner, make sure your meal is made up of filling and healthy foods and you’re getting enough food. If all you’re nibbling on is a lackluster salad you may legitimately be hungry and need an evening healthy snacks. If you love an evening snack after dinner, serve yourself a healthy portion onto a plate or bowl so you’re not scooping straight from the container.
Nuts are a great healthy snack. And even though they’re high in fat, you don’t need to avoid them if you’re trying to lose weight. One study found that people who chewed almonds thoroughly (up to 40 chews) felt full longer than those who chewed the same number of nuts fewer times. Plus, almonds deliver filling fiber, protein and healthy fats.
A serving of almonds, one ounce or 23 almonds, has 164 calories, 4 grams of fiber and 6 grams of protein.
You don’t need to go on a grapefruit diet to reap the health benefits of this ruby fruit. A whole grapefruit has about 100 calories and 4 grams of fiber. Not to mention, it delivers 100 percent of women’s vitamin C needs for the day. That’s a lot of nutrition packed into this tart citrus fruit.
One study found that when people simply ate grapefruit with each meal, they lost up to 3 1/2 pounds over three months. Grapefruit may help manage appetite by lowering insulin levels, say researchers.
3. KALAMATA OLIVES WITH GRAPE TOMATOES AND SEA SALT
The Mediterranean diet isn’t just one of the healthiest in the world, it’s also one of the most delicious. Plus, you can’t beat eating a handful of olives for less than 100 calories. This snack is packed with good-for-your fats from both the olives and the olive oil that will help keep you satisfied. Plus, tomatoes offer fiber, as well as cancer-fighting lycopene. Slice the tomatoes in half, drizzle with olive oil, and sprinkle with sea salt.
4. OATMEAL WITH ALMOND BUTTER
This whole-grain staple isn’t just for breakfast. Oats are a good source of filling fiber, and the almond butter offers mono- and poly-unsaturated fats that are satiating and heart-healthy. But instead of using flavoured oatmeal, go with a packet of unsweetened instant oatmeal. Many flavoured oatmeal contain a lot of added sugar. If you want to add a bit of sweetness, you can sprinkle on some cinnamon or unsweetened cocoa powder. Then stir in a tablespoon of almond butter.
5. Cottage cheese with flax seeds and cinnamon
Cottage cheese, flax seeds, and cinnamon each have impressive health benefits. Together, they’re incredibly healthy. Cottage cheese is high in protein and very filling, and full-fat varieties boast conjugated linoleic acid (CLA), a fatty acid linked to health benefits. Flax seeds are beneficial for weight loss and blood sugar control. They may also reduce breast cancer risk. Cinnamon helps lower blood sugar and may improve gut health.
Here’s an easy recipe that provides about 15 grams of protein with fewer than 150 calories:
Cinnamon flax seed pudding
For this recipe, mix the following ingredients in a small bowl:
- 1/2 cup (80 grams) of cottage cheese
- 1 tablespoon (15 grams) of ground flax seeds
- 1/2 teaspoon (5 grams) of cinnamon
- A dash of stevia or another sweetener, if desired
6. Cucumber slices with hummus
Cucumber and hummus go well together. Cucumbers contain cucurbitacin E, a compound that may have anticancer effects. Hummus is made from chickpeas, olive oil, and garlic, which reduce inflammation and may improve heart health.
One cup (52 grams) of sliced cucumbers dipped in 3.5 ounces (100 grams) of hummus has about 180 calories.
7. Cherry tomatoes with mozzarella
Tomatoes and mozzarella cheese are a flavour match made in heaven — and they’re healthy, too. Tomatoes are rich in vitamin C, potassium, and lycopene, an antioxidant that may reduce your risk of cancer and heart disease. Mozzarella is high in protein, calcium and vitamin B12. It may also decrease heart disease risk by raising your levels of HDL (good) cholesterol.
One cup (149 grams) of cherry tomatoes paired with 2 ounces (60 grams) of mozzarella cheese has under 200 calories
8. Chia pudding
Chia seeds are loaded with fiber and can be included in all types of diets, including vegan and ketogenic diets.
They’re also high in antioxidants that help reduce inflammation and improve heart health. Although they don’t have much flavour, chia seeds do take on an interesting, jelly-like consistency when soaked in liquid. This snack has fewer than 200 calories:
Chia seed pudding
- 1 tablespoon (15 grams) of chia seeds
- 1/3 cup (80 ml) of water
- 1 tablespoon (15 grams) of cocoa powder
- 1 tablespoon (15 grams) of peanut butter
- A pinch of stevia or another sweetener, if desired
Combine chia seeds and water in a small bowl. Cover and refrigerate for at least 30 minutes. Stir in cocoa powder, peanut butter, and sweetener
9. Hard-boiled eggs
Eggs are one of the healthiest and most weight loss friendly foods you can eat. They pack plenty of protein, as well as vitamins K2 and B12. Eggs are incredibly filling and may reduce the number of calories you eat for many hours, which should help you lose weight. Although their high cholesterol content gave them a bad reputation for years, more recent studies suggest that moderate egg intake doesn’t have any effect on your risk of heart disease.
Two large, hard-boiled eggs contain about 140 calories and 13 grams of protein.
10. Whey protein shake
A whey protein shake is a good snack when you need something substantial until your next meal. Studies show that whey protein can help you gain muscle, lose fat, and improve body composition. Many great whey protein supplements are available. Look for types without added sugar.
Here’s a recipe for a shake that contains about 150–200 calories and 20–25 grams of protein, depending on the type of protein powder used.
Whey protein shake
- 8 ounces (225 ml) of unsweetened almond milk
- 1 scoop (30 grams) of whey powder
- A pinch of stevia or another healthy sweetener, if desired
- 1/2 cup (140 grams) of crushed ice
- For this recipe, combine all ingredients in a blender and process until smooth.
11. Dried unsweetened coconut
Dried coconut is tasty, filling, and portable.
It’s high in fat, including medium-chain fats that may increase metabolism, promote weight loss, and improve brain function in people with impaired memory. Make sure to get the unsweetened type, since many packaged options harbors sugar. Unsweetened dried coconut packs about 185 calories in 1 ounce (28 grams). A wide variety of dried, unsweetened coconut is available every place of the world.
12. Spicy avocado
Avocados are among the most nutritious and satisfying foods on the planet.
Studies show that they can help lower LDL (bad) cholesterol, improve symptoms of arthritis, and protect your skin from sun damage. What’s more, avocados are high in fiber, potassium, magnesium, and monounsaturated fat. Sprinkle half a medium avocado with salt and a dash of cayenne pepper for a savoury, filling snack with around 130 calories.
13. Ricotta cheese with cocoa powder
Ricotta cheese is as versatile as it is healthy. It can be combined with vegetables and fruits or baked into a casserole or cheesecake. It also works great on its own, with just a touch of added flavor. Here’s a quick recipe for a satisfying snack with 14 grams of protein and about 200 calories:
Ricotta cheese with cocoa
- 1/2 cup (125 grams) of full-fat ricotta cheese.
- 1 teaspoon (5 grams) of unsweetened cocoa powder.
- A pinch of stevia or another sweetener, if desired.
Place ricotta cheese in a small bowl. Sprinkle with cocoa powder and stevia.
Losing weight doesn’t mean giving up the foods you love. Believe it or not, giving yourself little treats may be the secret to losing weight-for good. Aiming to be “too good” sets you up to fail and doesn’t allow you to fully enjoy your foods. If you like a glass of wine with dinner, make room for it. Prefer dessert? Skip the drink and go for a small chocolate treat instead. Remember, if you have both-that’s OK too. Don’t beat yourself up. Just enjoy a healthy breakfast tomorrow.
Popcorn is high in fiber and even delivers a little protein. A 1-ounce serving (about 3 cups) of air-popped popcorn has 4 grams of fiber, almost 4 grams of protein and clocks in at 110 calories. This combination makes it a snack with staying power. Popcorn is actually a whole grain and 3 cups is a huge serving-especially when you compare it to other crunchy, salty snacks like chips. Many companies are making bagged popcorn.
Bonus tasty snack: Yogurt.
Yogurt with fruit delivers calcium and fiber, plus protein and gut-healthy probiotics. Choose plain yogurt and add your own fruit for natural sweetness and fiber. Flavoured yogurt often delivers lots of added sugar and extra calories. Whole milk and low-fat plain yogurt are healthy choices too. Newer research on dairy has debunked the myth that fat free is healthiest.
If you’re looking for even more of a protein boost in your yogurt snack, Greek Yogurt has almost double the protein compared to regular.
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