29 Healthy Snack Ideas for a Healthy Diet
1. Mixed nuts
2. Red pepper with guacamole
3. Greek yogurt and mixed berries
4. Peanut Butter Apple Slices
5. Cottage cheese with flax seeds and cinnamon
6.Cinnamon Flax Seed Pudding
7. Kale chips
8. Dark chocolate and almonds
9. Cucumber slices with hummus
10. A piece of fruit
11. Cherry tomatoes with mozzarella
12. Chia pudding
13. Hard boiled eggs
14. Baby Carrots with Blue Cheese Dressing
15. A piece of cheese
16. Healthy beef jerky or beef sticks
17. Whey Protein Shake
18. Canned salmon or sardines
19. Edamame
20. Marinated Artichoke Hearts
21. Pear slices with ricotta cheese
22. Unsweetened Dried Coconut
23. Turkey Roll Ups
24. Olives
25. Spicy Avocado
26. Ricotta cheese with cocoa powder
27. Sun-dried tomatoes
28. Prosciutto Wrapped Melon Slices
29. Leftovers from last night
Introduction:
pic:healthy diet snacks
Healthy snacks for a healthy diet. A healthy and appetizing option when you want to lose weight. You just need to choose the ingredients well.
Can I take a small snack with me when I go to play sports? Is the sandwich compatible with a healthy diet?
Today I propose some options so that you do not give up a good sandwich even if you want to lose weight.
1. Mixed nuts
Walnuts are an ideal nutritious snack.
They are linked to a reduced risk of heart disease and may help prevent certain cancers, depression and other illnesses
Despite being relatively high in fat , they are very filling. Several studies suggest that eating nuts in moderation can help you lose weight.
Nuts provide the perfect balance of healthy fats, protein , and fiber. They contain 180 calories in a 1-ounce (28-gram) serving, on average.
Because they don't require refrigeration, they're perfect for taking on the go.
2. Red pepper with guacamole
Red bell peppers are extremely healthy.
Although all bell peppers are nutritious, the red varieties are particularly rich in antioxidants such as beta-carotene, capsanthin, and quercetin.
They are also rich in vitamin C. 1 large red bell pepper contains more than 300% of the daily value (DV) of this nutrient.
Combining 1 large red bell pepper with 3 ounces (85 grams) of guacamole adds healthy fats and fiber while keeping this snack's calorie count below 200.
3. Greek yogurt and mixed berries
Plain Greek yogurt and berries make a delicious, nutrient-dense snack.
In addition to being a great source of calcium and potassium, Greek yogurt is also high in protein.
Berries are one of the best sources of antioxidants out there. Eat a mix of different colored berries to get a variety of these powerful compounds.
Combining 3.5 ounces (100 grams) of plain full-fat Greek yogurt with ½ cup (50 grams) of mixed berries provides about 10 grams of protein and less than 150 calories .
4. Peanut Butter Apple Slices
Apples and peanut butter taste fantastic together.
Apples are rich in fiber and polyphenolic antioxidants that improve gut health and reduce the risk of heart disease.
Peanut butter may have additional benefits for heart health. It has been shown to increase HDL (good) cholesterol and lower LDL (bad) cholesterol and triglycerides.
That said, peanut butter is pretty high in calories. Although it has not generally been linked to weight gain, it is best consumed in moderation.
A medium apple with 1 tablespoon (15 grams) of natural peanut butter provides a nice balance of sweet flavor with crunchy and creamy textures for less than 200 calories.
5. Cottage cheese with flax seeds and cinnamon
Cottage cheese, flaxseed, and cinnamon each have impressive health benefits. Together, they are incredibly healthy.
Cottage cheese is high in protein and very filling, and the 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 the risk of breast cancer.
Cinnamon helps lower blood sugar and may improve gut health.
Here's an easy recipe that provides about 15 grams of protein with less than 150 calories:
Cinnamon Flax Seed Pudding
For this recipe, mix the following ingredients in a small bowl:
½ cup (80 grams) cottage cheese
1 tablespoon (15 grams) ground flaxseed
½ teaspoon (5 grams) cinnamon
A pinch of stevia or other sweetener, if desired
Cream Cheese Celery Sticks
Celery Sticks with Cream Cheese are a classic low carb , filling snack.
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Celery contains luteolin, an antioxidant that reduces inflammation and may help prevent cancer.
Five small celery sticks with 2 ounces (60 grams) of cream cheese contain less than 200 calories.
7. Kale chips
Kale is incredibly healthy as it is loaded with fiber and antioxidants like quercetin and kaempferol.
These compounds lower blood pressure and may reduce your risk of colon cancer.
A 1-cup (67-gram) serving of raw kale provides more than 100% of the daily value for vitamins A, C, and K.
This easy kale chips recipe provides about 150 calories.
cabbage fries
Ingredients:
1 cup (67 grams) bite-sized kale leaves
1 tablespoon (15ml) olive oil
¼ teaspoon (1.5 grams) salt
Instruction: Mix all ingredients in a bowl. Place the kale pieces on a parchment paper lined baking sheet and bake at 350°F (175°C) for 10 to 15 minutes. Watch them closely as they can easily burn.
8. Dark chocolate and almonds
Dark chocolate and almonds make a rich, satisfying, and portable snack.
Dark chocolate is loaded with flavonoids that can lower blood pressure and reduce the risk of heart disease, as long as the chocolate contains at least 70% cocoa solids.
Almonds are high in heart-healthy monounsaturated fats and have beneficial effects on blood sugar control. Studies also show that they can reduce your appetite and help you lose weight.
Both dark chocolate and almonds are high in magnesium. An ounce (30 grams) of each provides about 300 total calories, depending on the cocoa content.
9. 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.
A cup (52 grams) of sliced cucumbers dipped in 3.5 ounces (100 grams) of hummus has about 180 calories.
10. A piece of fruit
Healthy snacks don't have 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.
11. Cherry tomatoes with mozzarella
The tomatoes and mozzarella cheese are a flavor combination made in heaven, and they're healthy, too.
Tomatoes are rich in vitamin C, potassium, and lycopene, an antioxidant that can reduce the risk of cancer and heart disease.
Mozzarella is rich in protein, calcium and vitamin B12. It can also lower your risk of heart disease by raising your HDL (good) cholesterol levels.
One cup (149 grams) of cherry tomatoes combined with 2 ounces (60 grams) of mozzarella cheese has less than 200 calories.
12. Chia pudding
Chia seeds are loaded with fiber and can be included in all types of diets, including vegan and ketogenic diets.
They are also rich in antioxidants that help reduce inflammation and improve heart health.
Although they don't have much flavor, chia seeds take on an interesting jelly-like consistency when submerged in liquid. This snack has less than 200 calories.
chia seed pudding
Ingredients:
1 tablespoon (15 grams) chia seeds
1/3 cup (80ml) water
1 tablespoon (15 grams) cocoa powder
1 tablespoon (15 grams) peanut butter
A pinch of stevia or other sweeteners, if desired
Directions: Combine chia seeds and water in a small bowl. Cover and refrigerate for at least 30 minutes. Add the cocoa powder, peanut butter, and sweetener.
13. Hard boiled eggs
Eggs are one of the healthiest, weight loss-friendly foods you can eat.
They contain a lot of protein, as well as vitamins K2 and B12.
Eggs are incredibly satiating and can 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 rap for years, more recent studies suggest that moderate egg intake has no effect on heart disease risk.
Two large hard-boiled eggs contain about 140 calories and 13 grams of protein.
14. Baby Carrots with Blue Cheese Dressing
Carrots are among the best sources of carotenoids, including beta-carotene, which your body can convert to vitamin A.
The carotenoids in carrots may reduce your risk of cancer, heart disease, and cataracts.
It's a good idea to combine carrots with a creamy salad dressing or salsa because fat increases carotenoid absorption.
A 3.5-ounce (100-gram) serving of baby carrots with 2 tablespoons (30 grams) of blue cheese dressing provides about 200 calories.
15. A piece of cheese
Cheese is a delicious food that is filling enough to be a snack on its own.
Although cheese is high in saturated fat, its role in heart disease is unclear. Some studies suggest that saturated fats do not increase the risk of heart disease.
Additionally, studies show that up to two servings of cheese per day do not raise LDL (bad) cholesterol levels, even in people with elevated levels.
A 2-ounce (60-gram) serving of cheese provides about 14 grams of protein and 200 calories.
16. Healthy beef jerky or beef sticks
Beef jerky or meat sticks make great high-protein portable snacks. That said, it's important to choose the right type.
Some jerkies are loaded with sugar and preservatives. Beef sticks are generally sugar-free, but many are made from low-quality meat and contain other questionable ingredients.
Look for jerky and beef sticks made from grass-fed beef, with as few added ingredients as possible. Grass-fed beef contains more healthy omega-3 fatty acids than grain-fed beef.
Most beef jerkies and sticks contain about 7 grams of protein per ounce (28 grams).
17. Whey Protein Shake
A whey protein shake is a great 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.
There are many great whey protein supplements available online. Look for types with no added sugar.
Here's a recipe for a shake that contains around 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 ml) unsweetened almond milk
1 tablespoon (30 grams) whey powder
A pinch of stevia or other healthy sweeteners, if desired
½ cup (140 grams) crushed ice
Directions: Combine all ingredients in a blender and process until smooth.
18. Canned salmon or sardines
Canned fish is a great, healthy snack that doesn't require refrigeration.
Salmon and sardines are extremely rich in omega-3 fatty acids that reduce the risk of heart disease and other health problems.
Fish is also a great source of protein, potassium, and vitamin B12 that support weight loss. Many types of fish are also high in magnesium.
A 3.5-ounce (100-gram) serving of salmon or sardines contains 17 to 23 grams of protein and 130 to 180 calories.
19. Edamame
Edamame is a steamed unripened soybean dish.
It's a great snack for vegetarians or anyone who enjoys its unique flavor and texture.
Edamame is rich in the antioxidant kaempferol, which has been shown to cause weight loss and lower blood sugar in animal studies.
It is also high in folate and several minerals, including iron, magnesium, and manganese.
One cup (155 grams) of edamame has about 17 grams of protein and 180 calories.
20. Marinated Artichoke Hearts
Marinated artichoke hearts are delicious and rich in nutrients.
They are a good source of fiber, vitamin K1 and folic acid.
Studies suggest that artichokes help protect the cells that line your arteries and contain prebiotic fibers that nourish the beneficial bacteria in your gut.
A 3.5-ounce (100-gram) serving of artichoke hearts marinated in olive oil contains approximately 190 calories.
21. Pear slices with ricotta cheese
Pear slices and ricotta cheese make a satisfying snack with a sweet flavor and creamy texture.
Pears, especially the peels, contain polyphenol antioxidants that have strong anti-inflammatory properties.
Ricotta cheese is rich in protein and calcium. In a 12-week study, older adults who consumed 7 ounces (210 grams) of ricotta cheese daily experienced improvements in muscle mass and strength.
A 3.5-ounce (100-gram) serving of ricotta cheese with 1 small, chopped pear provides about 12 grams of protein and 250 calories.
22. Unsweetened Dried Coconut
Dried coconut is tasty, filling, and portable.
It is high in fat, including medium-chain fats that can boost metabolism, promote weight loss, and improve brain function in people with memory problems.
Be sure to get the sugar-free kind, as many packaged options contain sugar. Unsweetened dried coconut contains about 185 calories in 1 ounce (28 grams).
23. Turkey Roll Ups
Turkey wraps are delicious and nutritious.
Turkey contains high-quality protein, which helps you feel full, preserves muscle mass, and burns more calories during digestion than fat or carbohydrates.
The recipe below contains approximately 20 grams of protein and 180 calories:
turkey rolls
Ingredients:
4 slices of turkey breast
4 teaspoons (20 grams) cream cheese
4 pickles or cucumber strips
Instructions: Arrange the turkey breast slices on a large plate. Spread 1 teaspoon (5 grams) of cream cheese on each slice. Place a pickle or cucumber strip on each slice of turkey and roll up.
24. Olives
Olives are one of the staple foods of the Mediterranean Diet .
They are very high in heart-healthy monounsaturated fats and provide powerful antioxidants like oleuropein.
Plant compounds in olives may reduce inflammation, insulin resistance, and cancer risk.
Depending on their size, 25 green or black olives have between 100 and 175 calories.
25. Spicy Avocado
Avocados are among the most nutritious and satisfying foods on the planet.
Studies show they can help lower LDL (bad) cholesterol, improve arthritis symptoms, and protect skin from sun damage.
Additionally, avocados are rich in fiber, potassium, magnesium, and monounsaturated fats.
Sprinkle half a medium avocado with salt and a dash of cayenne pepper for a tasty, filling snack with around 130 calories.
26. Ricotta cheese with cocoa powder
Ricotta cheese is as versatile as it is healthy.
It can be combined with vegetables and fruits or baked in a casserole or cheesecake. It also works great on its own, with just a hint 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
Ingredients:
½ cup (125 grams) full-fat ricotta cheese.
1 teaspoon (5 grams) unsweetened cocoa powder.
A pinch of stevia or other sweeteners, if desired.
Instructions: Place ricotta cheese in a small bowl. Sprinkle with cocoa powder and stevia.
27. Sun-dried tomatoes
Sun-dried tomatoes contain more lycopene than regular tomatoes.
Additionally, they are often packed with olive oil , which helps your body absorb more lycopene.
A 3.5-ounce (100-gram) serving of sun-dried tomatoes packed in oil provides 170% of the DV for vitamin C and just over 200 calories.
28. Prosciutto Wrapped Melon Slices
Melon is a nutritious and tasty fruit.
It has powerful antioxidants that fight inflammation, keep your eyes healthy and reduce the risk of disease.
Very rich in vitamins A and C, melon is also a good source of potassium.
Combining melon with prosciutto (dry-cured ham) creates a balanced sweet and salty snack for less than 200 calories.
Try cutting 100 grams (3.5 ounces) of melon into wedges. Wrap each slice with 1 slice of Serrano ham.
29. Leftovers from last night
If you have leftovers from a nutritious lunch or dinner, you can eat them as a snack.
Just be sure to store leftovers in the fridge to prevent them from spoiling quickly.
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