Healthy and nutricious
There are a lot of snacks that claim to be healthy, but turn out to be anything but. However, if you’re trying to lose weight but still want to snack throughout the day, consider some healthy, low-calorie options to suit every taste.Why
snack? Research has shown that snacking can help with weight loss [1],
particularly if the snacks are low in calories but high in fiber and protein.
Regular snacking can help satiate our appetite, helping us go for smaller
portions during our meals.
From
sweet fruits and yogurts to more savory offerings, here are 10 great options
that will help keep your calories in check without leaving you feeling hungry.
- Fresh fruits and vegetables: Fill up on fiber-rich foods like fruits and
vegetables. Not only are they low in calories, but they also help keep you
feeling full longer. Water-rich fruits, such as apricots, peaches, and
pineapple, are even lower in calories than most fruits — but still taste
great.
- Greek yogurt: This
type of yogurt is packed with protein, which can help promote weight loss.
It’s also a good source of calcium, which can help keep bones strong. Add
fruit or granola toppings for even more healthy fiber.
- Popcorn: Air-popped
popcorn is a healthy and low-calorie snack option. Make sure you avoid the
buttery versions that are high in fat and calories and go for plain
popcorn instead.
- Whole grain crackers: Choose
crackers that are made with whole grains for a nutritious snack option.
Put some carrots, grapes, or hummus on top for a touch of flavor without
adding any extra inches to your waistline.
- Pretzels: Pretzels
are a low-calorie snack that can help satisfy your hunger. Just be sure to
choose the right kind; avoid the ones that are coated in chocolate or
other high-calorie toppings.
- Rice cakes: Rice
cakes are a light and airy snack option. They’re also low in calories and
come in a variety of flavors.
- Soup: A
bowl of soup can make a filling and satisfying snack. Choose varieties
that are lower in sodium and fat, like black bean soup or sweet potato
soup.
- Trail mix: Trail
mix is a great way to get a combination of healthy fats, proteins, and
complex carbohydrates. Just be sure to watch the portion size; it’s easy
to eat too much of this tasty snack.
- Hard-boiled eggs: Eggs
are a good source of protein and can help keep you feeling full. Avoid
adding high-calorie toppings, such as mayonnaise or cheese.
- Fruit bars: These
bars are made with real fruit and make a great on-the-go snack. But make
sure you check the label — some brands can be high in sugar and calories.
Snacking
doesn’t have to be a guilty pleasure. If you’re looking for healthy,
low-calorie snacks that will help you lose weight, look no further. These 10
great options are perfect for any taste, and they’ll keep your calories under
control without leaving you feeling hungry. Next time the craving hits, reach
for one of these delicious snacks instead!
Reference:
“Snack Food, Satiety, and Weight” by Valentine Yanchou Njike, Teresa M Smith,
Omree Shuval, Kerem Shuval, Ingrid Edshteyn, Vahid Kalantari and Amy L Yaroch,
7 September 2016, Advances in Nutrition.
DOI: 10.3945/an.115.009340
