If you’ve been trying to lose weight, you’re probably avoiding all snacks. While this may seem like good advice on the surface – after all, most snacks are full of artificial ingredients and loaded with simple carbohydrates, saturated fats, and calories – the truth is that you may be setting yourself up for a binge later. The key is to choose healthy snacks that will keep you full without adding too many calories. Here are some snacks that fit the bill.
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boiled egg
Eggs are a great source of protein, which means they can satisfy hunger quickly. Put your cholesterol fears aside; recent studies have shown that eggs don’t actually raise cholesterol. In fact, they’ve been described as “nature’s perfect food” because of all the nutrients they contain. Best of all, it’s easy to boil a batch and keep them in the fridge to grab when hunger strikes.
Hummus with raw vegetables
Made with chickpeas and arugula (a sesame seed paste), hummus is packed with protein and fiber to keep you feeling fuller longer. Consider making your own; it’s easier than you think, especially if you have a food processor and you can control the ingredients. Of course, hummus can’t be eaten on its own, and there’s nothing better than organic veggies. This will provide you with more fiber and many other nutrients, depending on the vegetable. Raw red peppers, carrots, celery and broccoli are all great choices.
Greek Berry Yogurt
The high calcium and protein content of Greek yogurt makes it a great choice for snacking, but be sure to opt for the plain variety, as flavored foods are loaded with excess sugar – or even worse, artificial sweeteners. Sweeten yourself up with a handful of berries, an antioxidant-rich snack that will keep you satisfied while boosting your overall health.
air-popped popcorn
Popcorn in a movie theater or microwave bag is the stuff of nightmares, but air-popped popcorn is a very smart snack option. Rich in antioxidant polyphenols and loaded with filling fiber, this whole grain is naturally low in calories, making it an ideal snack for those who like to eat large quantities of popcorn because you can consume a large amount of popcorn for relatively few calories. For example, one ounce (about 3 1/2 cups) contains 4 grams of fiber and protein for only 110 calories. Add seasonings such as salt, garlic powder or curry, drizzle with omega-3-rich olive oil, or sprinkle on some nutritional yeast for extra protein.
Celery sticks with nut butter
Celery is very low in calories, but eating two large stalks counts as one of the 2.5 cups of vegetables recommended by the USDA for a 2,000-calorie diet. Celery is rich in fiber but not very exciting on its own, so dipping it into a nut butter, such as natural almond butter or peanut butter (homemade is even better), can also provide you with some protein and healthy fats.
Nuts
Nuts are a great source of good fats and protein, and they’re also very filling. However, there are a few caveats here. First, you should eat the raw or dry-roasted varieties; watch out for added salt or sugar and artificial flavors. You also need to keep in mind that just a small amount will do the trick as nuts are high in calories. Pistachios are among the lowest-calorie choices.
Snacking can be the downfall of many diets, but so, too, can skipping snacks and overeating at your next meal. Make sure healthy snacks are readily available and just as easy to grab as that bag of potato chips. For example, cut up all your raw vegetables when you bring them home from the market and portion them out for “grab and go” snacks throughout the week.
Healthy, nutrient-filled snacks can be incredibly useful in helping you lose or maintain your weight, so stock up on these smart choices!
Sources for this article include:
MedicalNewsToday
EatingWell