Right before summer, if you want to lose weight, then changes in lifestyle and diet are imperative. This practically means replacing high-calorie snacks, such as potato chips, with healthy ones, such as fresh fruits and vegetables.
Unfortunately, many snacks are processed, have a high caloric value and low nutritional value. These snacks can make you feel sluggish and lead to weight gain.
On the other hand, a healthy, balanced snack can boost energy and provide your body with the necessary nutrients. So, the basic rules for healthy snacks are the following:
- They should be high in nutrients, which means that they contain a nice mix of vitamins and minerals.
- They should be in a controlled portion, such as a single apple or orange.
- They should be balanced, which means that they ideally contain protein and complex carbohydrates, which help with satiety.
- They should have about 150-250 calories.
10 ideas for the healthiest snacks suggested by dietitians
- An apple and a tablespoon of peanut butter. A medium-sized apple has 95 calories and a tablespoon of peanut butter also has 95 calories. Protein-containing snacks help you feel fuller for longer, which can reduce food overconsumption and consequent weight gain.
- Cottage cheese and pineapple. Half a cup of 2% cottage cheese has 90 calories and half a cup of pineapple 41 calories. The total calories are just 131. In addition to the protein that helps you stay full, cottage cheese is also packed with calcium which helps in good bone health.
- Fruit with yogurt. A cup of strawberries, for example, has just 53 calories. In combination with a cup of yogurt the total calories reach 153. Just pay attention to the choice of yogurt as it may seem like a healthy choice, but many have aromatic varieties and added sugar. This can easily lead to excessive sugar consumption associated with obesity.
- Hummus and carrots. Two tablespoons of hummus have 60 calories and a cup of raw carrots 50 calories. The total calories are 110. The benefits of this snack are twofold: First, hummus is a good source of protein and fiber, which help you feel full. And secondly, carrots contain beta-carotene, which is converted to vitamin A by the body. Vitamin A, in turn, can benefit eyesight, the immune system and cholesterol levels.
- A banana and almonds. A medium-sized banana has 105 calories and a 1/4 cup of almonds has 207 calories. The total calories are 312. This snack combines carbohydrates from bananas and fiber and protein from almonds. So, it is a well-balanced snack.
- Wholemeal toast with peanut butter. A slice of wholemeal bread has 110 calories while a tablespoon of peanut butter has 95 calories. The total calories are 205. Bread is often neglected in weight loss diets such as keto, due to its high carbohydrate content. But if you eat the right kind of bread, you can enjoy a slice once in a while.
- A protein bar. Usually a protein bar has 190 calories and is an easy snack option, especially if you spend most of the day at the office. However, be sure to read the label and make sure it has no added sugars.
- A mixture of nuts. 1/4 cup of nuts has about 160 calories. This may include almonds, cashews, pecans, dark chocolate chips, raisins, dried cranberries. Since the mix usually contains a lot, here the key is the measure.
- Half a muffin with avocado. Half a whole grain muffin has 65 calories and 1/4 of an avocado has 81 calories. The total calories are 146. Avocados are rich in healthy mono- and polyunsaturated fats and also have many nutrients that are good for heart, eye and skin health. In addition, fiber from whole grains provides satiety and promotes good gut health.
- Fruit smoothie with protein powder. The total number of calories varies depending on the ingredients you choose for your smoothie. In general, choose a mixture of fruits and vegetables such as:
1 medium-sized banana (105 calories) and a bunch of baby spinach (27 calories): About 132 calories
1 medium apple (65 calories) and a handful of celery (20 calories): About 85 calories
One thing to note about smoothies is that they contain less fiber than if you ate these fruits whole. This can increase your blood sugar. To slow down digestion and prevent a sudden rise in blood sugar, add a tablespoon of protein powder to your smoothie.
These healthy options will hopefully keep you full and slim!