The words weight-loss and snacks often appear in the same sentence.
But that might also bring thoughts of tasteless, cardboard, and completely unsatisfying.
Right?
Let me give you my best weight-loss friendly snacks that arent just nutritious but also delicious!
Whats my criteria you ask?
They have to be nutrient-dense whole foods where a little goes a long way; foods that contain protein and/or fibre.
1 Nuts
Its true nuts contain calories and fat, but they are NOT fattening!
Well, Im not talking about the honey roasted ones, of course. Those probably are fattening.
Studies show that people who eat nuts tend to be healthier and leaner.
By the way, nuts also contain protein and fiber, which means a small amount can go pretty far in terms of filling you up. (a little goes a long way!) Not to mention the vitamins and minerals you can get from nuts.
Did you know that almonds have been shown to help with weight loss? At least 10% of the fat in them is not absorbed by the body, and almonds can also help to boost your metabolism!
Tip: Put a handful of unsalted/unsweetened nuts into a small container and throw it in your purse or bag.
2 Fresh Fruit
As with nuts, studies show that people who tend to eat more fruit, tend to be healthier. (Im sure youre not too surprised!)
Yes, fresh fruit contains sugar, but whole fruits (Im not talking juice or sweetened dried fruit) also contain a fair bit of water and fiber; not to mention their nutritional value with vitamins, minerals, and antioxidants. And fresh fruit is low in calories.
Fiber is something that not only helps to fill you up (known as the satiety factor) but also helps to slow the release of the fruit sugar into your bloodstream and reduce the notorious blood sugar spike. Berries are best! (Tropical fruits like banana & mango) are higher in sugar/calories).
Win-win!
Try a variety of fruit (apples, pears, berries, etc.) and pair that with a handful of nuts.
Tip: Cant do fresh? Try frozen. Plus, theyre already chopped for you.
3 Chia seeds
This is one of my personal favorites
Chia is not only high in fibre (I mean HIGH in fibre), but it also contains protein and omega-3 fatty acids (yes THOSE omega-3s!). As well as antioxidants, calcium, and magnesium.
Can you see how awesome these tiny guys are?
They also absorb a lot of liquid, so by soaking them for a few minutes, they make a thick pudding (that is delicious and fills you up).
Tip: Put two tablespoons in a bowl with cup of nut milk and wait a few minutes. Add in some berries, chopped fruit or nuts, and/or cinnamon and enjoy!
4 Boiled or poached eggs
Eggs are packed with nutrition and most of it is in the yolk.
They contain a lot of high-quality protein and a good amount of vitamins and minerals.
And recent research shows that the cholesterol in the yolks is NOT associated with high elevated cholesterol or heart disease risk.
Yup, you read that right!
Tip: Boil a bunch of eggs and keep them in your fridge for a super-quick (and nutritious) snack!
Oh, and lets not forget avocados loaded with satiating healthy fats!
5 Vegetables
I dont need to tell you how great these are for you, but just maybe I need to sell you on the delicious snackability of these nutrition powerhouses.
Veggies contain fiber and water to help fill you up, and you dont need me to tell you about their vitamins, minerals, and antioxidants, right?
You can easily open a bag of baby carrots and/or cherry tomatoes and give them a quick rinse (theyre already bite-sized). Think broccoli, cauliflower, cucumbers, peppers & mushrooms too.
Tip: Use a bit of dip. Have you put almond butter on celery? How about trying my new hummus recipe below?
Conclusion:
Go ahead and try one, or more, of these healthy snacks. Prepare them the night before if you need to. They will not be tasteless, like cardboard, or completely unsatisfying. Trust me and just keep in mind they are snacks not a meal!
Recipe (Vegetable Dip): Hummus
Makes about 2 cups
1 can chickpeas (garbanzo beans), drained & rinsed
cup tahini
1 garlic clove
2 tbsp sesame oil
2 tbsp lemon juice
1 dash salt
1 dash pepper
- Put all ingredients into a food processor and blend until smooth. You may need to thin it out with a bit of water, so add it 1 or 2 tablespoons at a time and blend.
Serve & enjoy!
Tip: Dont like sesame? Use an avocado in place of the tahini, and olive oil in place of the sesame oil.
Always in health,
Cynthia
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References:
https://authoritynutrition.com/20-most-weight-loss-friendly-foods/
https://authoritynutrition.com/foods/almonds/
http://www.precisionnutrition.com/encyclopedia/food/almonds/
https://authoritynutrition.com/is-fruit-good-or-bad-for-your-health/
https://www.dietvsdisease.org/best-fruits-diabetics/
https://authoritynutrition.com/foods/apples/
https://authoritynutrition.com/fresh-vs-frozen-fruit-and-vegetables/
https://authoritynutrition.com/11-proven-health-benefits-of-chia-seeds/