The clock strikes 2pm, and your craving a sugary snack to sabotage your healthy eating habits. What do you do? If you're like many clients who work 9 to 5, we often struggle with unhealthy snack options while at work. Lets take this time out and explore 10 healthy snack ideas that will keep you on track and help you maintain a healthy weight.
Apples sliced with a tablespoon of low-sodium peanut butter
Apples and peanut butter is a healthy nutrient dense snack that offers a source of fiber, protein, vitamins and minerals that will help you feel fuller longer while offering health benefits. Try and stick with low sodium options or brands. Many supermarkets now carry low sodium options or provide you the ability to grind your own.
2. Vegetables paired with hummus
Carrot and celery sticks
Bell pepper slices
Broccoli and cauliflower florets
Hummus contains plant based protein while also containing fiber, healthy fats and micronutrients. Its been shown that hummus is associated with good gut health, reduces inflammation and aids in managing weight. Pair your favorite hummus with any vegetable of your choice for a healthy and satisfying snack.
3. Unsalted nuts and seeds
Nuts and seeds are rich sources of heart-healthy fats, fiber, plant protein, essential vitamins and minerals. They also include a variety of chemicals that can aid in reducing inflammation and can help you manage your weight.
4. Fat-free/low-fat plain yogurt
Yogurt is a great source of protein, calcium, potassium and contains beneficial probiotics and bacteria that can aid in gut health. Since yogurt has a good amount of protein, it can aid in satiety and make you feel fuller longer which can aid in maintaining weight. Greek yogurt is an example of a yogurt that is filled with a good amount of protein and can be added into a daily snack rotation. Chobani plain greek yogurt 5.3 oz container contains 80 calories and 14g of protein. Try adding this yogurt with your favorite fruit or make your own smoothies with added yogurt.
5. Whole-grain crackers with canned very low sodium tuna or low-sodium salmon
Whole grain crackers and canned tuna or salmon is another example of a healthful snack that can help you manage your weight. Tuna and salmon are packed with protein that can make you feel fuller longer. While the fiber in the whole grain crackers, can make aid in satiety and provide you with the long lasting energy to make it through your day. Try to keep an eye out for the lower sodium or no salt added options while doing your shopping trips.
6. Popcorn
Sometimes we just need that crunch. Popcorn can be a satisfying and healthful snack when done the right way. When prepared, popcorn contains a lot of fiber while having low energy density. Plain popped popcorn, contains 95 calories per 3 cups and can be a great healthful snack choice to manage your weight. When eating popcorn, try to pop your own while adding in fun spices such as chili powder, cinnamon or garlic powder or open up a bag from a brand such as Skinny Pop when on the go.
7. Fat-free/low-fat cheese
Cheese can be a great and healthful snack that can be added to the list. Sometimes cheese can get a bad wrap due to certain varieties of cheese being higher in fat, calories or sodium. However, when eaten in moderation and the right portion sizes, cheese can be a great addition to your snack list. Try by adding in low sodium, reduced/low fat versions of cottage cheese, mozzarella and swiss cheese.
8. Whole Grain Cereal with Milk
Cereal doesn't have to be just for breakfast, but can be a healthful snack at any time. Many cereals on the market are loaded with added sugars and refined carbs. Milk and whole grain cereal provides us with protein, fiber and essential vitamins and minerals. When choosing cereal, try and buy those that are whole grain listed as the first ingredient and those with added sugars less than 5% of daily value.
9. Roasted Chickpeas
Chickpeas aren't just for salads. They can be a healthful snack option that packs essential nutrients that can aid in managing your weight. A half a cup of chickpeas provides 135 calories ,7g of protein and 6g of fiber. Fiber has been shown to promote gut and heart health and can aid in managing weight. Open up a can of chickpeas and pop them in the oven with a drizzle of olive oil and spices for a great snack addition.
10. Hard boiled eggs
Eggs are powerhouses that are packed with essential vitamins and minerals and can be a wonderful addition to your snack list when you are managing your weight. They don't have to be eaten just for breakfast, but can be eaten at anytime. Eggs are packed with protein and vitamins including vitamin A, D,E, K and choline. Sprinkle them with your favorite seasoning and bring them with you on the go.
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