Keto Means
Keto Means
Photo: alleksana
Here are 29 healthy, weight-loss-friendly snacks to add to your diet. Mixed nuts. ... Red bell pepper with guacamole. ... Greek yogurt and mixed berries. ... Apple slices with peanut butter. ... Cottage cheese and fruit. ... Celery sticks with cream cheese. ... Kale chips. ... Dark chocolate and almonds. More items...
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Read More »Snacking refers to the intake of foods during the day other than your main meals. Snacks typically consist of smaller food portions distributed between meals. While research on whether snacking aids weight loss is mixed, some evidence suggests that increasing your meal frequency through snacking may help manage hunger and improve blood sugar regulation ( 1 , 2 ). Additionally, snacking can help you increase your intake of nutrient-rich foods like fruits and vegetables — and most people are not eating enough produce ( 3 ). Aim for snacks that include protein, fiber, and healthy fats, which help keep you full throughout the day and make healthy choices at your next meal ( 4 , 5 ). By planning ahead and focusing on nutrient-rich foods, snacks may support your weight management goals by managing hunger and keeping you satisfied between meals ( 6 ). While no one snack will lead to weight loss, these snacks may help promote weight loss as part of an overall healthy eating pattern. Here are 29 healthy, weight-loss-friendly snacks to add to your diet. 1. Mixed nuts Nuts are an ideal nutritious snack, providing the perfect balance of healthy fats, protein, and fiber. Aside from being tasty, they’re linked to numerous health benefits and very filling. Studies also suggest that despite their higher calorie and fat content, eating nuts in moderation may help you lose weight ( 7 , 8 , 9 ). There are plenty of nuts you can choose from, including walnuts, almonds, Brazil nuts, hazelnuts, pine nuts, macadamia nuts, cashews, and pistachios. Because they don’t require refrigeration, they’re a great choice for snacking on the go. Be mindful of your portion size, and aim to stick to about 1 ounce or 1/4 cup. 2. Red bell pepper with guacamole The combo of red bell peppers and guac gives you plenty of nutrients that help keep you feeling full for hours. Although all bell peppers are nutritious, red varieties are particularly high in antioxidants. On the other hand, guacamole is a rich source of healthy fats, fiber, vitamins A, B, and C, and minerals like phosphorus and potassium ( 10 , 11 ). Pairing 1 large red bell pepper with 3 ounces (85 grams) of guacamole combines the best of both foods while keeping this snack’s calorie count under 200 ( 12 ). 3. Greek yogurt and mixed berries Plain Greek yogurt and berries make a delicious, nutrient-dense snack. Greek yogurt is high in protein, and berries are one of the best sources of antioxidants around ( 13 , 14 ). Add a mixture of differently colored berries to your yogurt to get an array of nutrients — and a mix of their sweet and tart flavors. 4. Apple slices with peanut butter Share on Pinterest Marie delle Donne/Offset Images Apples and peanut butter are a match made in heaven — both nutritionally and flavor-wise. On one hand, apples are a fiber-rich fruit. On the other hand, peanuts provide healthy fats, plant-based protein, and fiber — pretty much all of the filling nutrients you should look for in a snack ( 15 , 16 ). By combining apples with peanut butter, you’ll enjoy a crisp and creamy snack. Try adding a sprinkle of cinnamon for an added flavor boost. Note that many store-bought peanut butter brands contain added sugars and oils. Check the ingredient list and choose one that only contains peanuts and salt. 5. Cottage cheese and fruit Cottage cheese is high in filling protein, boasting 24 grams in just 1 cup ( 17 ). Pairing cottage cheese with fruit complements the cheese’s protein and fat content with the fruit’s fiber, resulting in a sweet, creamy, and filling snack. The combination is exceptionally good when combining the cheese with tropical fruits such as pineapple, papaya, or watermelon. 6. Celery sticks with cream cheese Celery sticks with cream cheese are a classic low carb snack that can help keep you feeling full. This duo will have you enjoying a fiber-packed snack that combines a crunchy texture from the celery with creaminess from the cheese. Try celery sticks with peanut butter or almond butter for another crunchy and creamy combo. Snacking on 5 small celery sticks with about 1 ounce (30 grams) of cream cheese provides roughly 100 calories ( 18 , 19 ). 7. Kale chips Kale is incredibly healthy, as it’s loaded with fiber and antioxidants like beta carotene, lutein, and zeaxanthin ( 20 ). It’s also a good source of minerals, such as calcium and phosphorus. It has a lower level of oxalic acid, an anti-nutrient that impairs calcium absorption, than many other leafy greens ( 21 , 22 ). Pairing kale with olive oil not only makes more delicious and crispy chips but also a more balanced and filling snack. This easy recipe for kale chips provides about 150 calories: Kale chips Ingredients: 1 cup (20 grams) of bite-sized kale leaves
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Read More »10. A piece of fruit Healthy snacks don’t need to be complicated. Just a single piece of fruit can be incredibly satisfying. Portable, easy-to-eat fruits include bananas, apples, pears, grapes, grapefruit, and oranges. Fruit contains fiber and minerals and makes a great small snack. To make it more satisfying, pair your fruit with nuts or yogurt. 11. Cherry tomatoes with mozzarella Tomatoes and mozzarella cheese are a nutritious and yummy way to add more veggies to your diet. Mix tomatoes with mozzarella, balsamic vinegar, and a drizzle of olive oil for a snack with protein, fiber, and healthy fats. This tasty and fresh snack can also double as a side salad for your next meal. 12. Chia pudding Chia seeds are tiny nutritional powerhouses loaded with fiber, omega-3 fatty acids, and plant-based protein ( 28 ). Although they don’t have much flavor, chia seeds take on a jelly-like consistency when soaked in liquid, making them a great ingredient for puddings. Try this simple recipe for a healthy snack to enjoy at home or on the go: Chia seed pudding Ingredients: 1 tablespoon (15 grams) of chia seeds 1/3 cup (80 mL) of a dairy or nondairy milk of your choice
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Read More »19. Edamame Edamame is a dish of steamed unripened soybeans that makes a great snack for anyone following a vegan or vegetarian diet. It’s a fiber-rich food that’s considered a complete, plant-based protein source ( 42 ). One cup (155 grams) of edamame provides around 18 grams of protein and 13 grams of carbs, 8 of which come from fiber ( 43 ). 20. Oatmeal Oatmeal is a truly versatile snack that you can enjoy hot or cold — at home or on the go. Just whip up a slightly smaller portion of oats than you might for a meal. Oats are a nutritious whole grain that provides a good amount of fiber and higher protein content compared with other cereals ( 44 ). What’s more, you can satisfy your sweet tooth with oatmeal topped with fruit, cinnamon, cocoa powder, and chocolate chips, or go for a savory version by adding eggs, avocado, and veggies like mushrooms or tomatoes. 21. Pear slices with ricotta cheese Pear slices and ricotta cheese make a satisfying snack with a sweet taste and creamy texture, and it provides fiber and protein ( 45 , 46 ). 22. Homemade trail mix Make a trail mix by combining dried fruit and nuts for fiber, protein, and healthy fats. Choose fruits without added sugar and get creative with flavors. Try dried mango with cashews, dried apples with almonds, and dried cherries with peanuts. While homemade trail mix is perfect for on-the-go snacking, stick to a modest portion size, as dried fruit and nuts are calorie-dense. 23. Turkey roll-ups Turkey roll-ups are delicious and nutritious. Turkey contains high quality protein, which helps you feel satisfied and is linked to beneficial effects on weight management ( 47 ). Try rolling up a slice of turkey with a slice of cheese and some vegetables for added crunch and nutrients. 24. Olives with feta cheese Olives are one of the nutritious staples of the Mediterranean diet. They’re very high in heart-healthy monounsaturated fats and provide powerful antioxidants ( 48 ). Combine olives with feta cheese for a Greek-inspired snack that’s rich in protein and healthy fats. You could eat them by themselves or serve them over whole wheat bread to complete your snack with some complex carbs. 25. Spicy avocado Avocados are among the most nutritious and satisfying foods due to their high fat and fiber content ( 49 ). Sprinkle half of a medium avocado with salt and a dash of cayenne pepper for a savory, filling snack under 120 calories ( 50 ). 26. Popcorn But think air-popped popcorn — not the movie-theater kind doused in butter and salt. Popcorn delivers filling fiber and less than 100 calories in a generous 3-cup serving ( 51 ). Add flavor with a little bit of olive oil, Parmesan cheese, or nutritional yeast. 27. Roasted chickpeas Share on Pinterest Nadine Greeff/Stocksy United Roasting chickpeas helps turn them into a crunchy and delightful snack.
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