Who doesn’t enjoy a tasty snack? A nutritious snack may be just what you need to tide you over between meals or give you an energy boost during a hectic workday. However, not all refreshments are equal. The majority of snack options in the snack aisle of your local supermarket are ultra-processed and contain excessive quantities of calories, fat, sodium, and added sugar.
The primary purpose of a snack is to provide energy and keep us full until our next meal, but it’s also important to find something tasty. Selecting a food that contains a combination of lean protein, fiber, and healthy lipids. These components can help you feel more satisfied for longer.
Snacks that are inherently high in fiber and protein will help you feel full and control your portion sizes, thereby promoting weight loss. While there is no single food or snack that will contribute to weight loss, incorporating these nutrient-dense snacks into a balanced diet along with adequate hydration and an active lifestyle can help promote a healthy weight.
1. Tropical Smoothie Bowl
This fruity smoothie bowl is a rich source of fiber and only contains 180 calories, despite its vivacious flavor. Fiber-rich foods, such as fresh fruit, can help you feel full longer. This bowl’s star ingredient is chilled mango, which provides more than half of your daily vitamin C in just one cup.
Almonds and coconut provide additional fiber and a dose of healthy fats to round out the snack and keep you feeling satiated.
2. Kale “Chips”
Kale is one of the healthiest vegetables because it is low in calories and high in water, vitamins, and minerals. These “chips” are the definitive low-calorie and low-carb snack option, but they are also rich in nutrients and fiber. Consume the chips by themselves or with low-fat buttermilk ranch dressing.
If you are purchasing a product from a store, search for as few ingredients as possible. Similar to potato chips, kale chips should only contain kale, oil, salt, pepper, and seasonings such as garlic powder and onion powder.
3. Spinach & Yogurt Dip
This protein-packed dip is creamy and silky due to the use of Greek yogurt. With only 120 calories per serving, it pairs well with pita crackers or toasted multigrain flatbread.
Choose plain, unsweetened Greek yogurt and examine the ingredient list to ensure that at least five strains of bacteria have been added.
Greek yogurt, one of the finest foods for gut health, contains probiotics that promote the growth of beneficial bacteria in the body and support digestion, immunity, weight management, and more.
4. Avocado Deviled Eggs
Eggs, which are inexpensive and nutrient-dense, can boost your diet because they are commonly regarded as one of the finest sources of protein available. “Regardless of whether you like them hard-boiled or scrambled, eggs are a flexible and excellent snack that provides protein and fats to help regulate your blood sugar.
One large egg provides less than 100 calories and 6 grams of protein. We enjoy hard-boiling them, then filling them with guacamole or pureed avocado and everything bagel seasoning.
5. Steamed Edamame
This is a great option for a filling snack since it has both protein and fiber. One cup of shelled edamame contains only 188 calories and is a complete source of plant-based protein, which provides all the essential amino acids our bodies can only obtain through diet.
In addition, shelling can serve as an enjoyable diversion while eating. As a delicious snack, try topping a cup with a pinch of cayenne pepper and sea salt. Add even more flavor by sprinkling on some coconut aminos and toasted sesame seeds.
6. Raspberry Chia Jam with Yogurt
Chia seeds are rich in alpha-linolenic acid (ALA), a type of omega-3 fatty acid found in plants that has been associated with a reduced risk of cardiovascular disease. You can easily incorporate this incredible source of healthy lipids into your diet by adding them to salads, smoothies, and yogurt.
This delectable chia seed jam contains only four components. It contains only 20 calories per tablespoon but 2 grams of fiber. Add a tablespoon or two to your beloved low-sugar yogurt for an irresistible fiber- and protein-rich snack.
7. Veggie Rolls
These rolls are delectable, straightforward, and refreshing. Plus, they are incredibly simple to prepare and loaded with vegetables to support healthy weight loss. Utilize low-fat cream cheese and relish any of the flavorful recipe variations, from red pepper-basil to tangy pear. In addition, they provide a healthy dose of antioxidants, including vitamin C.
8. Roasted Pumpkin Seeds
It is a tasty and festive nibble that is loaded with plant-based protein. They are nutrient-dense due to the abundance of vitamins, minerals, and antioxidants they contain. Choose raw, unadulterated pepitas whenever possible.
You can roast them to perfection at home using only extra virgin olive oil of the highest quality and a sprinkle of Himalayan sea salt. Add a touch of Pecorino Romano cheese and cracked pepper before roasting them to perfection for additional flavor.
9. Open-Faced Rice Cake Sandwiches
Rice cakes are a low-carb, light, and crunchy foundation for any type of sandwich. As a healthy fat and protein source to keep you satisfied, spread nut butter on toast, and instead of jelly, add fresh berries for a naturally sweet twist.
You can even puree the raspberries into a jam-like consistency before spreading them on top. This delicious combination is also sugar-free, but can still satisfy your sweet tooth.
10. Veggie “Fries” & Hummus
Vegetables are always a safe choice. Since they are a high-volume, fiber- and water-rich food, they can support optimal weight loss. You are not limited to the standard vegetable stalks, such as celery.
Pair hummus with water-rich veggies like carrots, bell peppers or sugar snap peas to satisfy your desire for something crunchy while getting an extra serving of vegetables (and fiber!) in.
11. Zesty Beet Dip
You do not have to sacrifice flavor to achieve your health objectives. This vibrant, organic dip has only 115 calories per serving but is packed with nutrients.
The lead ingredient is beets, which derive their vibrant red color from betalains, which serve as antioxidants and reduce inflammation. Try it as a dip with multigrain pita chips or vegetable spears.
12. Feta Watermelon Sticks
This tasty nibble from the Good Housekeeping Test Kitchen is bite-sized and has an excellent flavor balance. Cut one small seedless watermelon into approximately forty 1-inch segments.
Using toothpicks, secure one (1-pound) block of feta cheese, divided into 1-inch squares (1/4-inch thick), and one cup of basil leaves. Transfer to a serving platter; drizzle with three tablespoons of olive oil and a pinch of salt and pepper.
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