When on a diet, many people stay away from snacks. Meanwhile, healthy snacks between meals can actually make the body feel full, more energetic, and suppress appetite so you don’t overeat. In order to keep the body slim, there are several healthy snacks that can be an option.
Snacks are usually associated with sweet foods, such as cakes, biscuits and ice cream. Such snacks are unhealthy because they are high in calories and contain lots of fat and sugar, but do not contain many other nutrients, such as protein, vitamins and minerals.
When you are losing weight, you need to consume healthy snacks with good nutrition and low in calories. Consuming healthy snacks will make it easier for you to control your appetite and appetite, so that you don’t gain or even lose weight.
Healthy Snack Options You Can Try
Healthy snacks should ideally have a variety of nutrients, such as protein and fiber. Protein plays an important role in building body tissues, such as muscle and skin, boosting metabolism, and increasing calorie burning. Meanwhile, fiber can improve digestion and make the body full longer.
If you want a snack that is healthy and can help your diet, you should choose a snack that doesn’t have more than 200 calories, but has about 10 grams of protein and 5 grams of fiber. Also choose snacks that have natural carbohydrates and various vitamins and minerals.
What types of healthy snacks are good to eat when on a diet? Here are the options:
Nuts, such as peanuts, pistachios, cashews, almonds, and walnuts, make the perfect healthy snack. Despite their relatively large fat content, if eaten in sufficient quantities, nuts can actually help you lose weight. The reason is, the fat contained in nuts is a healthy fat, which is also balanced with protein and fiber content.
Not only useful for losing weight, nuts also help lower your risk of heart disease, cancer, and mental stress. The perfect amount of consuming nuts is around 28 grams per serving.
2. Pears and ricotta cheese
This is also a healthy snack mix that you can try, as pears are a good source of fiber and ricotta cheese has great protein. By consuming pears and ricotta cheese, this can keep the feeling of fullness last longer, so you are free from the risk of overeating.
Not only that, ricotta cheese is also rich in calcium which is useful for increasing muscle mass and strength. Consuming 1 pear with 100 grams of ricotta cheese per serving can be filling while maintaining perfect body weight.
3. Apple and peanut butter
Apples are rich in fiber and antioxidants, such as polyphenols and vitamin C. Meanwhile, large peanut butter contains protein which can make the body more energetic and full longer. Peanut butter can also increase good cholesterol (HDL) levels and reduce bad cholesterol (LDL) levels.
You can eat 1 medium sized apple with 15 grams or about 1 tablespoon of peanut butter as your healthy snack option.
4. Boiled eggs and asparagus
A mixture of boiled eggs and asparagus is a healthy snack that is very good for maintaining a perfect body weight. Boiled eggs have large amounts of protein, vitamin K2, and vitamin B12.
Consuming these 2 types of food can make you full for a long time, so you can reduce the number of calories you consume. To eat it, you can mix 1 boiled egg with 15 asparagus stalks per portion.
If it’s hard to find asparagus, you can replace it with other vegetables, such as broccoli, spinach, long beans, carrots or celery.
5. Edamame beans
Edamame beans are also a good healthy snack option. Edamame has lots of antioxidants, protein, and fiber which can help lower body weight and blood sugar levels.
By consuming about 150 grams of boiled edamame beans, you will have met about 35% of your daily fiber and protein needs.
6. Add yogurt
Berries eaten with yogurt are healthy snacks that are rich in nutrients. Its rich with vitamin C, vitamin A, and antioxidants. Berries also have lots of potassium, protein, and calcium.
To be healthier, you can consume about 50 grams of berries and 100 grams of yogurt or the equivalent of 7 tablespoons. If it’s hard to find berries, you can replace them with other fruits that are no less healthy, such as mangoes, bananas, pineapples or guavas.
7. Green tea
Snacks don’t always have to be meals. As a substitute for various drinks that are high in sugar, you can choose green tea, especially if you don’t feel very hungry. Green tea is thought to be able to help people who are trying to lose weight thanks to its antioxidant content which suppresses the body’s metabolism.
However, make sure the green tea you consume is genuine brewed green tea, not green tea in bottles or cans that have added artificial sweeteners or sugar or green tea in ice cream or cakes.
Not only the healthy snacks above, you can make other healthy snacks that suit your taste. By consuming the right nutrition and food rations, plus regular exercise and a healthy lifestyle, you can achieve the desired body weight.
If you want to know other types of healthy snacks that are good to eat while on a diet or if you are still having trouble losing weight even though you have eaten healthy foods and snacks, don’t hesitate to ask your doctor.