You may think about whether it's conceivable to get in shape while not surrendering snacks.
On the off chance that you pick sound, entire food choices with a great deal of protein and supplements, tidbits can be fundamental to weight reduction. Some can even assistance keep you full for the duration of the day and cut off your yearnings for healthy food.
10 easy healthy snack to add to your diet
Walnuts are an ideal nutritious snack.
They are linked to a lower risk of heart disease and can help prevent certain types of cancer, depression, and other illnesses (1Trusted Source, 2Trusted Source).
Despite being relatively high in fat, they are very abundant. Several studies suggest that eating nuts in moderation may help you lose weight (3Trusted Source, 4Trusted Source, 5Trusted Source).
Walnuts provide the perfect balance of healthy fats, proteins, and fiber. Contain 180 calories (28-gram) serving.
Because they do not require refrigeration, they are perfect for carrying on the go.
Red bell pepper with guacamole
Red peppers are extremely healthy.
Although all peppers are nutritious, the red varieties are particularly rich in antioxidants such as beta-carotene, capsanthin, and quercetin (6Trusted Source).
They are also rich in vitamin C. In fact, 1 large red pepper contains more than 300% of the daily value (DV) for this nutrient (7).
Combining 1 large red pepper with 3 ounces (85 grams) of guacamole adds healthy fat and fiber while keeping this snack's calorie count below 200.
Greek yogurt and mixed berries
Natural Greek yogurt and berries are a delicious, nutrient-rich snack.
In addition to being a great source of calcium and potassium, Greek yogurt is also high in protein (8).
Berries are one of the best sources of antioxidants. Eat a mix of different colored berries for a variety of these powerful compounds (9Trusted Source).
The combination of 3.5 ounces (100 grams) of full-fat plain Greek yogurt and 1/2 cup (50 grams) of mixed berries provides approximately 10 grams of protein and less than 150 calories.
Apple slices with peanut butter
Apples and peanut butter taste great together.
Apples are rich in fiber antioxidants and polyphenols that improve intestinal health and reduce the risk of heart disease (10Trusted Source, 11Trusted Source).
Peanut butter may have additional heart health benefits. It has been shown to increase HDL (good) cholesterol and lower LDL (bad) cholesterol and triglycerides (12Trusted Source).
With that said, peanut butter is quite high in calories. Although it has not generally been linked to weight gain, it is best to consume it in moderation.
A medium apple with 1 tablespoon (15 grams) of natural peanut butter provides a good balance of sweet taste with crisp, creamy textures less than 200 calories.
Cottage cheese with flax seeds and cinnamon
Cottage cheese, flaxseeds, and cinnamon have impressive health benefits. Together, they are incredibly healthy.
Cottage cheese is high in protein and abundant, and the full-fat varieties feature conjugated linoleic acid (CLA), a fatty acid linked to health benefits (13Trusted Source, 14Trusted Source).
Flaxseeds are beneficial for weight loss and blood sugar control. They can also reduce the risk of breast cancer (15Trusted Source, 16Trusted Source).
Cinnamon helps lower blood sugar and can improve intestinal health (17Trusted Source, 18Trusted Source).
Here is an easy recipe that provides around 15 grams of protein with less than 150 calories:
Cinnamon flax seed pudding
For this recipe, mix the following ingredients in a small bowl:
- 1/2 cup (80 grams) cottage cheese
- 1 tablespoon (15 grams) ground flax seed
- 1/2 teaspoon (5 grams) of cinnamon
- Pinch of stevia or another sweetener, if desired
Celery sticks with cream cheese
Celery sticks with cream cheese are a classic low-carb filling snack.
Celery contains luteolin, an antioxidant that reduces inflammation and can help prevent cancer (19Trusted Source).
Five small celery sticks with 2 ounces (60 grams) of cream cheese hold less than 200 calories.
Kale is incredibly healthy as it is loaded with fiber and antioxidants like quercetin and kaempferol.
These compounds lower blood pressure and may reduce the risk of colon cancer (20Trusted Source, 21Trusted Source, 22Trusted Source).
A 1 cup (67 gram) serving of raw cabbage provides more than 100% of the DV for vitamins A, C, and K (23).
This easy recipe for kale chips provides around 150 calories:
- 1 cup (67 grams) bite-size kale leaves
- 1 tablespoon (15 ml) of olive oil
- 1/4 teaspoons (1.5 grams) of salt
Dark chocolate and almonds
Dark chocolate and almonds are a rich, satisfying, and portable snack.
Dark chocolate is loaded with flavanols that can lower blood pressure and reduce the risk of heart disease, provided that the chocolate contains at least 70% cocoa solids (24).
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 you lose weight (4Trusted Source, 25Trusted Source, 26Trusted Source).
Both dark chocolate and almonds are rich in magnesium. One ounce (30 grams) each provides around 300 calories in total, depending on the cocoa content.
Cucumber slices with hummus
Cucumber and hummus go well together.
Cucumbers contain cucurbitacin E, a compound that can have anticancer effects (27Trusted Source).
Hummus is made from chickpeas, olive oil, and garlic, which reduce inflammation and can improve heart health (28Trusted Source, 29Trusted Source, 30Trusted Source).
One cup (52 grams) of sliced cucumbers dipped in 3.5 ounces (100 grams) of hummus has about 180 calories.
A piece of fruit
Healthy snacks don't need to be complicated. A single piece of fruit can be incredibly satisfying.
Portable and easy-to-eat fruits include bananas, apples, pears, grapes, grapefruit, and oranges.
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