Preparing the food is tiring, but if you have these 25 delicious healthy snacks on hand, you will be satisfied and continue to control and lose weight in a healthy and optimal way.
Sometimes you just take care too much to prepare and eat a healthy meal.
Having some healthy snacks on hand can be useful when this happens.
Here are 25 healthy and friendly snacks with weight loss to add to your diet.
1. Nut Mix
Walnuts are an ideal nutritious snack.
They have been linked to a lower risk of heart disease and can help prevent certain types of cancer, depression and other diseases.
Despite being relatively high in fat , they are very stuffed. Several studies suggest that eating nuts in moderation can help you lose weight .
Walnuts contain the perfect balance of healthy fat, protein and fiber. They contain approximately 180 calories in a serving of 28 grams, on average.
They also have an excellent flavor and do not require refrigeration , so they are perfect to take with you when you are away from home.
2. Red pepper with guacamole
Red peppers are extremely healthy.
Although all peppers are nutritious , red peppers are richer in antioxidants such as beta-carotene, capsantin 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.
Combining 1 large red pepper with 85 grams of guacamole adds healthy fat and fiber while keeping the calorie count of this snack below 200.
3. Greek yogurt and mixed berries
Natural Greek yogurt and berries are a delicious and 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 in the world. You will get a good variety of antioxidants if you consume a mixture of berries of different colors .
The combination of 100 grams of natural Greek yogurt with half a cup of mixed berries provides approximately 10 grams of protein and less than 150 calories.
4. Apple slices with peanut butter
Apples and peanut butter taste fantastic.
Apples have a high content of fiber antioxidants and polyphenols 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 good balance of sweet flavor with crunchy and creamy textures at less than 200 calories.
5. Cottage cheese with flax and cinnamon seeds
Cottage cheese, flax seeds and cinnamon have impressive health benefits . Together, they are a super healthy snack .
Cottage cheese is a protein-rich food that fills a lot , and fat-rich 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
- 1/2 cup cottage cheese
- 1 tablespoon of flaxseeds
- 1/2 teaspoon of cinnamon
- Stevia or other sweetener, if desired.
Mix all the ingredients in a small bowl.
6. Celery sticks with cream cheese
Celery sticks with cream cheese are a classic low carb snack .
Celery contains luteolin , an antioxidant that reduces inflammation and can also help prevent cancer.
The addition of cream cheese turns celery sticks into a delicious and satisfying snack.
Five small celery sticks with 60 grams of cream cheese contain less than 200 calories.
7. Savoy Chips
Kale is incredibly healthy. It is loaded with fiber and antioxidants such as quercetin and caempferol.
These compounds lower blood pressure and may reduce the risk of colon cancer .
A portion of 1 cup kale raw provides more than the 100% of the RDI for vitamins A, C and K .
This easy recipe for kale chips provides about 150 calories:
- 1 cup kale-sized kale leaves
- 1 tablespoon olive oil
- 1/2 teaspoon salt.
Mix all ingredients in a bowl. Place the cabbage pieces on a parchment-lined baking sheet and bake at 175 ° C for 10-15 minutes.
8. Dark chocolate and almonds
Dark chocolate and almonds are a delicious, satisfying and portable snack .
Dark chocolate is loaded with flavanols that can reduce blood pressure and 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 in blood sugar control. Studies also show that they can reduce appetite and help you lose weight.
Both dark chocolate and almonds have a high magnesium content. An ounce of each provides about 300 calories in total, depending on the cocoa content.
9. Cucumber slices with hummus
Cucumber and hummus are nutritious and go well together.
Cucumbers contain cucurbitacin E , a compound that can have anticancer 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 100 grams of hummus has approximately 180 calories.
10. A piece of fruit
Healthy snacks do not have to be complicated. A single piece of fruit can be incredibly satisfying .
Examples of fruits that are portable and that can be eaten almost without preparation include bananas, apples, pears, grapes, grapefruit and oranges.
11. Cherry tomatoes with mozzarella
Tomatoes and mozzarella cheese are a combination of flavors made in heaven, and they are also healthy.
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. You can also lower your risk of heart disease by raising your levels of beneficial HDL cholesterol .
A cup of cherry tomatoes along with 60 grams of mozzarella cheese has less than 200 calories.
12. Chia seed pudding
Chia seeds are loaded with fiber and can be included in all types of diets, including vegetarian and ketogenic.
They are also very high in antioxidants that help reduce inflammation and improve heart health .
Although they don’t have much flavor , they acquire a fun jelly-like consistency when soaked in liquid. Chia seed pudding is a great example, and is a satisfying snack with less than 200 calories:
Chia Seed Pudding
- 1 tablespoon chia seeds
- 1/3 cup of water
- 1 tablespoon cocoa powder
- 1 tablespoon peanut butter
- Stevia or other sweetener, if desired.
Mix the chia seeds and water in a small bowl. Cover and refrigerate for at least 30 minutes. Add cocoa powder, peanut butter and sweetener.
13. Hard boiled eggs
Eggs are one of the healthiest and weight loss foods you can eat.
They contain protein, vitamin K2 and B12 , to name a few.
Eggs fill incredibly and can reduce the amount of calories you eat for many hours, which should 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 their risk of heart disease.
Two hard and large eggs contain about 140 calories and 13 grams of protein.
14. Small carrots with blue cheese dressing
Carrots are among the best sources of carotenoids , including beta-carotene, that your body can convert to vitamin A.
Carotenoids found in carrots can reduce your risk of cancer, heart disease and cataracts.
It is a good idea to combine carrots with a creamy salad dressing or sauce because fat increases the absorption of carotenoids.
A 100 gram serving of baby carrots with 2 tablespoons of blue cheese dressing provides approximately 200 calories.
15. A piece of cheese
Cheese is a delicious food 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 a day do not increase LDL cholesterol levels , even in people with high cholesterol.
A 60 gram serving of cheese contains approximately 14 grams of protein and 200 calories.
16. Healthy beef with beef jerky or beef sticks
Dried meat or beef sticks are excellent portable and protein-rich snacks . But make sure you choose the right type.
Some jerkies are loaded with sugar and preservatives. Beef sticks usually do not contain sugar, but many are not made of high quality meat and may contain other questionable ingredients.
Look for beef jerky and beef sticks made from beef fed with grass and salt , with the least amount of ingredients possible. Grass-fed beef contains more healthy omega-3 fatty acids than grain-fed beef.
Most beef jerky and sticks contain about 7 grams of protein for every 28 grams.
17. Whey protein shake
A whey protein shake is a good snack when you need something substantial until your 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 on the market. Look for types without added sugar.
This is a recipe for a whey protein shake that contains about 150-200 calories and 20-25 grams of protein, depending on the type of protein powder you use.
Whey Protein Shake
- 8 oz (225 grams) unsweetened almond milk.
- 1 tablespoon of whey powder.
- Stevia or other healthy sweetener, if desired.
- 1/2 cup crushed ice
Mix all ingredients in a blender and process until smooth.
18. Salmon or canned sardines
Canned fish is a fantastic and 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 help you lose weight. Many types of fish also have a high magnesium content.
A 100 gram serving of salmon or sardines contains 17-23 grams of protein and 130-180 calories.
Edamame is a dish of steamed, unripe soybeans .
It is 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 reduce blood sugar in animal studies.
It also has a high content of folate and various minerals, including iron, magnesium and manganese.
One cup of edamame has about 17 grams of protein and 180 calories.
20. Marinated artichoke hearts
Marinated artichoke hearts are delicious and nutrient dense.
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 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 are a satisfying snack with a sweet taste and a creamy texture.
Pears, especially peels, contain antioxidant polyphenols that have strong anti-inflammatory properties .
Ricotta cheese is rich in protein and calcium . In one study, older adults who consumed 210 grams of ricotta cheese daily for 12 weeks had improvements in muscle mass and strength .
A 100 gram serving of ricotta cheese with 1 small chopped pear provides approximately 12 grams of protein and 250 calories.
22. Unsweetened dry coconut
Dry coconut is tasty, stuffed and portable.
It is high in fat , including medium chain fats that can increase metabolism , promote weight loss and improve brain function in people with memory problems.
Be sure to get the unsweetened type, since many packaged options contain sugar. Dried unsweetened coconut contains approximately 185 calories in 28 grams.
23. Turkey rolls
The turkey rolls are delicious and nutritious.
Turkey contains high-quality protein that helps you feel full, conserves muscle mass and burns more calories during digestion than fat or carbohydrates.
These roll-ups are also easy to do. The following recipe contains approximately 20 grams of protein and 180 calories:
- 4 medium slices of turkey breast.
- Four teaspoons of cream cheese.
- 4 pickles or cucumber strips.
Place the turkey breast slices on a large plate. Spread 1 teaspoon of cream cheese on each slice. Place a pickle or a cucumber strip on each turkey slice and roll it up.
The olive is one of the staple foods of the Mediterranean diet.
Also, 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 contain between 100 and 175 calories.
25. Spicy Avocado
Avocados are among the most nutritious and satisfying foods on the planet.
Studies show that they can help reduce 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 avocado with salt and a splash of cayenne pepper for a tasty snack, filling the snack with about 130 calories.
With these delicious snacks, easy to prepare and consume, you will surely feel satisfied and continue to lose weight in a healthy way!