Sometimes you are
too busy to prepare or eat healthy foods. Having some healthy
snacks on hand
can be useful when this happens.
We will show you
28 healthy snacks to add to your diet:
1. Mixed Nuts
Walnuts are an
ideal nutritious snack.
They have been
linked to a decreased risk of heart disease and can help prevent certain types
of cancer, depression, and other diseases.
Despite being
relatively high in fat, they satisfy the appetite. Several studies suggest that
eating nuts in moderation can help you lose weight.
Walnuts contain
the perfect balance of healthy fats, protein, and fiber. They contain
approximately 180 calories in a 1 oz (28 grams) serving, on average.
They also taste
great and do not require refrigeration, so they are perfect to take when you go
away from home.
2. Red Pepper with Guacamole
Red peppers are
extremely healthy.
Although all
peppers are nutritious, red peppers are the highest in antioxidants such as
beta carotene, capsanthin, and quercetin.
They are also
rich in vitamin C. In fact, 1 large red pepper contains more than 300% of the
RDI of vitamin C.
1 large red
pepper with 3 ounces (85 grams) of guacamole adds healthy fat and fiber while
keeping the calorie count of this snack at less than 200.
3. Greek yogurt and mixed berries
Greek yogurt and
berries are a delicious and nutritious snack.
In addition to
being a great source of calcium and potassium, Greek yogurt is also rich in
protein.
Berries are one
of the best sources of antioxidants. You will get a good variety of
antioxidants if you consume a mixture of berries of different colors.
The combination
of 3.5 ounces (100 grams) of whole Greek yogurt with half a cup of mixed
berries provide about 10 grams of protein and less than 150 calories.
4. Apple slices with peanut butter
Apples and peanut
butter taste fantastic together.
Apples are rich
in fiber and polyphenol antioxidants that improve intestinal health and reduce
the risk of heart disease.
Peanut butter may
have additional benefits for heart health. It has been shown to increase HDL
cholesterol and reduce LDL cholesterol and triglycerides.
That said, peanut
butter is quite high in calories. Although it has generally not been related to
weight gain, it is better to consume it in moderation.
A medium apple
with 1 tablespoon of natural peanut butter provides a pleasant balance of sweet
taste with crunchy and creamy textures below 200 calories.
5. Cottage cheese with flaxseed and cinnamon
Cottage cheese,
flaxseed seeds, and cinnamon have impressive health benefits by themselves.
Together, they are a super healthy snack.
Cottage cheese is
a protein-rich food that is very abundant and full-fat varieties contain
conjugated linoleic acid, which can help reduce body fat.
Flaxseed seeds
are beneficial for weight loss, blood sugar control, and can also reduce the
risk of breast cancer.
Cinnamon helps
lower blood sugar and can improve intestinal health.
Here is an easy recipe that combines all three ingredients to provide about 15 grams of protein
with less than 150 calories:
Cinnamon and
flaxseed pudding
Ingredients:
1/2 cup cottage cheese
1 tablespoon of flaxseed
1/2 teaspoon of cinnamon
Stevia or other sweeteners, if desired.
Instructions:
Mix all the
ingredients in a small bowl.
6. Celery sticks with cream cheese
Celery sticks
with cream cheese is a low carb classic.
Celery contains
luteolin, an antioxidant that reduces inflammation and can also help prevent
cancer.
Adding cream
cheese turns celery sticks into a delicious and satisfying snack.
Five small celery
sticks with 2 ounces (60 grams) of cream cheese contain less than 200 calories.
7. Kale chips
The kale is
incredibly healthy. It is full of fiber and antioxidants such as quercetin and
kaempferol. These compounds lower blood pressure and may reduce the risk of
colon cancer.
1-cup serving kale provides more than 100% of the RDI of vitamins A, C, and K.
This easy recipe
for kale chips provides about 150 calories:
Kale chips
Ingredients:
1 cup kale-sized kale leaves
1 tablespoon olive oil
1/2 teaspoon salt.
Instructions:
Mix all the
ingredients in a bowl. Place the kale pieces on a baking sheet lined with
parchment and bake at 350 ° F (175 ° C) for 10 to 15 minutes.
8. Dark chocolate and almonds
Dark chocolate and almonds are a rich snack, satisfying, and easy to carry.
Dark chocolate
contains flavanols that can reduce blood pressure and reduce the risk of heart
disease, as long as the chocolate contains at least 70% cocoa solids.
Almonds are rich
in heart-healthy monounsaturated fats and have beneficial effects on blood
sugar control. Studies also show that they can reduce appetite and help lose weight.
Both dark
chocolate and almonds are rich in magnesium. An ounce of each provides about
300 calories in total, depending on the cocoa content.
Cucumber slices
with Hummus
Cucumber and
hummus is nutritious and goes well together.
Cucumbers contain
cucurbitacin E, a compound that can have anti-cancer effects.
Hummus is made
from chickpeas, olive oil, and garlic, which reduce inflammation and can improve
heart health.
A cup of sliced cucumbers dipped in 3.5 ounces (100 grams) of hummus has about 180 calories.
9. A piece of fruit
Healthy snacks do
not need to be complicated. Only one piece of fruit can be incredibly
satisfying.
Some examples of
fruits that are easy to carry and can be eaten almost without preparation
include bananas, apples, pears, grapes, grapefruit, and oranges.
Also Read: Fitness Expert Reveals The Secret To Weight Loss!
10. Cherry tomatoes with Mozzarella
Tomatoes and
mozzarella cheese is a match of flavor made in heaven, and they are healthy
too.
Tomatoes are rich
in vitamin C, potassium, and lycopene, an antioxidant that can reduce the risk
of cancer and heart disease.
Mozzarella cheese
is rich in protein, calcium, and vitamin B12. It can also decrease the risk of
heart disease by raising beneficial HDL cholesterol levels.
One cup of cherry
tomatoes combined with 2 ounces (60 grams) of mozzarella cheese has less than
200 calories.
11. Chia Seed Pudding
Chia seeds are
high in fiber and can be included in all types of diets, including vegan and
ketogenic diets.
They are also
very rich in antioxidants that help reduce inflammation and improve heart
health.
Although they
don't have much flavor, they have a fun consistency similar to gelatin when
soaked in liquid. Chia seed pudding is a great example, and it is a satisfying
snack with less than 200 calories:
Chia Seed Pudding
Ingredients:
1 tablespoon chia seeds
1/3 cup of water
1 tablespoon cocoa powder
1 tablespoon peanut butter
Stevia or other sweeteners, if desired.
Instructions:
Combine chia
seeds and water in a small bowl. Cover and refrigerate for at least 30 minutes.
Add cocoa powder, peanut butter, and sweetener.
12. Hard-boiled eggs
Eggs are one of
the healthiest foods and that most favor the weight loss that can be eaten.
They contain
protein, vitamin K2 and B12, to name a few.
Eggs are
incredibly abundant and can reduce the number of calories consumed for many
hours, which will help you lose weight.
Although their
high cholesterol content gave them a bad reputation for years, new studies show
that eggs have no effect on the risk of heart disease.
Two large,
hard-boiled eggs contain about 140 calories and 13 grams of protein.
13. Carrots with blue cheese dressing
Carrots are among the best sources of carotenoids, including beta carotene, which the body can convert into vitamin A.
Carotenoids found
in carrots can reduce the risk of cancer, heart disease, and cataracts.
It is a good idea
to combine carrots with a creamy salad dressing or a dip because fat increases
the absorption of carotenoids.
A 3.5 oz (100
grams) serving of carrots with 2 tablespoons of blue cheese dressing provides
about 200 calories.
14. A piece of cheese
Cheese is a delicious meal that fills enough to be a snack on its own.
Although cheese
is high in saturated fat, new studies show that saturated fat does not increase
the risk of heart disease.
In addition,
studies have shown that up to 2 servings of cheese per day do not increase LDL
cholesterol levels, even in people with high cholesterol.
A 2-ounce (60
grams) serving of cheese contains approximately 14 grams of protein and 200
calories.
15. Healthy beef steak or meat sticks
Beef or beef
sticks make large snacks easy to carry and high in protein. But make sure you
choose the right type.
Some jerkies are
loaded with sugar and preservatives. Meat sticks generally do not contain
sugar, but many are not made of high-quality meat and may contain other
questionable ingredients.
Look for chunks
of beef and beef made with beef marinated with grass and salt, with the least
possible number of ingredients. Beef enriched with grass contains healthier
omega-3 fatty acids than beef enriched with grains.
Most jerkies and
chopsticks contain about 7 grams of protein per ounce (28 grams).
16. Whey protein shake
A whey protein shake is a good snack when something substantial is needed until the next meal.
Studies show that
whey protein can help you gain muscle and lose fat, as well as improve body
composition.
There are many
whey protein supplements recognized in the market. Look for types without added
sugar.
Here is a recipe
for a whey protein shake that contains about 150 to 200 calories and 20 to 25
grams of protein, depending on the type of protein powder used.
Whey Protein
Shake
Ingredients:
8 ounces (225 grams) unsweetened almond
milk.
1 tablespoon of whey powder.
Stevia or other healthy sweeteners, if
desired.
1/2 cup crushed ice
Instructions:
Combine all
ingredients in a blender and process until smooth.
17. Canned salmon or sardines
Canned fish is a fantastic healthy snack that does not require refrigeration.
Salmon and
sardines are extremely high in omega-3 fatty acids that decrease the risk of
heart disease and other health problems.
Fish is also a
great source of protein, potassium, and vitamin B12 that promotes loss. Many
types of fish are also high in magnesium.
A 3.5 oz (100
grams) serving of salmon or sardines contains between 17 and 23 grams of
protein and 130 to 180 calories.
18. Edamame
Edamame is a dish
prepared from soybeans without ripening to steam.
It is a great
snack for vegetarians or anyone who enjoys its unique taste and texture.
Edamame is rich
in the antioxidant kaempferol, which in animal studies has been shown to favor
weight loss and decreased blood sugar.
It is also high
in folate and various minerals, including iron, magnesium, and manganese.
One cup of
edamame has about 17 grams of protein and 180 calories.
19. Marinated Artichoke Hearts
Marinated artichoke hearts are delicious and have a high nutrient content.
Artichoke hearts
contain fiber and are a good source of vitamin K and folate.
Studies have
shown that artichokes help protect cells that line the arteries and contain
prebiotic fibers that nourish beneficial bacteria in the intestine.
A 3.5-ounce (100
grams) serving of artichoke hearts marinated in olive oil contain about 190
calories.
Also Read: Top 15 Powerful Fat-Burning Foods
20. Pear slices with Ricotta cheese
Pear slices and
ricotta cheese makes a satisfying bite with a sweet taste and a creamy texture.
Pears, especially
peels contain polyphenol antioxidants that have strong anti-inflammatory
properties.
Ricotta cheese is
rich in protein and calcium. In one study, older adults who consumed 7 oz (210
grams) of ricotta cheese daily for 12 weeks had improvements in muscle mass and
strength.
A 3.5-ounce (100
grams) serving of ricotta cheese with 1 small chopped pear provides
approximately 12 grams of protein and 250 calories.
21. Unsweetened dry coconut
Dry coconut is tasty, abundant, and easy to carry.
It is high in
fat, including medium-chain fats that can increase metabolism, promote weight loss, and improve brain function in people with memory impairment.
Be sure to
purchase the unsweetened type, since many packaging options contain sugar.
Unsweetened dried coconut contains approximately 185 calories in 1 ounce (28
grams).
22. Turkey Rolls
Turkey rolls are
delicious and nutritious.
Turkey contains
high-quality proteins that help you feel full, preserve muscle mass, and burn
more calories during digestion than fat or carbohydrates.
These huge ones
are also easy to make. The recipe below contains approximately 20 grams of
protein and 180 calories:
Turkey Rolls
Ingredients:
4 slices of turkey breast.
4 teaspoons cream cheese.
4 pickles or cucumber strips.
Instructions:
Place the turkey
breast slices on a large plate. Spread 1 teaspoon of cream cheese on each
slice. Place a brine or cucumber strip on each turkey slice and roll.
23. Olives
Olives are one of the most nutritious staples of the Mediterranean diet. They are very rich in heart-healthy monounsaturated fats and contain powerful antioxidants such as oleuropein.
Vegetable
compounds in olives can fight inflammation, reduce insulin resistance, and may
even help decrease cancer risk.
Depending on
their size, 25 green, or black olives contains about 100-175 calories.
24. Spicy Avocado
Avocados are
among the most nutritious and satisfying foods on the planet.
Studies show that
they can help lower LDL cholesterol, improve arthritis symptoms, and protect
the skin from sun damage, among other benefits.
In addition,
avocados are rich in fiber, potassium, magnesium, and monounsaturated fats.
Sprinkle half of
half avocado with salt and a pinch of cayenne pepper for a salty snack, it will
fill you and only with about 130 calories.
25. Ricotta Cheese with Cocoa Powder
Ricotta cheese is
as versatile as it is healthy.
It can be
combined with vegetables, fruits, or baked in a casserole or cheesecake. It
also works great on its own, with just a touch of added flavor.
Here is a quick
recipe for a satisfying snack with 14 grams of protein and about 200 calories.
Ricotta cheese
with cocoa
Ingredients:
1/2 cup of total fat ricotta cheese.
1 teaspoon unsweetened cocoa powder
Stevia or other sweeteners, if desired.
Instructions:
Strain the
ricotta cheese into a small bowl. Sprinkle with cocoa powder and stevia.
26. Sun-dried tomatoes
Sun-dried
tomatoes contain more lycopene than normal tomatoes.
In addition, they
are usually packed in olive oil, which helps the body absorb more of lycopene.
A 3.5 oz (100 grams) serving of sun-dried tomatoes packed in oil provides 170% of the RDI for vitamin C and contains just over 200 calories.
A 3.5 oz (100 grams) serving of sun-dried tomatoes packed in oil provides 170% of the RDI for vitamin C and contains just over 200 calories.
27. Cantaloupe Melon Slices Wrapped in Prosciutto
Melon is a
nutritious and tasty fruit. It contains powerful antioxidants that fight
inflammation, keeps eyes healthy, and can reduce the risk of disease.
Melon is also
very rich in vitamins A and C and is a good source of potassium.
The combination
of melon with prosciutto (dry ham) creates a balanced snack with a sweet and
savory taste for less than 200 calories.
Instructions:
Cut 3.5 ounces (100 grams) of melon into wedges. Wrap each wedge with 1 slice of prosciutto.
Cut 3.5 ounces (100 grams) of melon into wedges. Wrap each wedge with 1 slice of prosciutto.
28. Leftovers from last night
If you have
leftovers from healthy foods from the day before, you can eat some of those
leftovers as a snack.
Just be sure to
always store leftovers in the refrigerator to prevent them from spoiling
quickly.
Bring the message
home
Sometimes you
just need a snack.
Having some
healthy and nutritious options nearby can help you avoid unhealthily and
fattening alternatives.
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