Do you avoid snacks because you’re worried about weight gain?
Eating snacks can help with weight loss – especially tummy fat. By increasing daily (smaller) meals, you’ll eat fewer calories, manage blood sugar and reduce chances of over eating or binge eating.
“Grab-and-go” options are not only healthy, but delicious.
But “healthy” snacks may conjure “tasteless,” “cardboard,” and “completely unsatisfying.”
Here are tips to set the record straight. Snacks can be both nutritious AND delicious, but things to keep in mind – all must be nutrient-dense whole foods. Mind the portions and make sure they contain protein and/or fiber.
It’s true – nuts contain calories and fat, but they are NOT fattening!
I’m not talking about the “honey roasted” varieties, of course. Those probably are fattening.
And I am not talking about a whole bag of nuts either – everything in moderation!
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 fill you up. And nuts provide minerals and vitamins.
Did you know that almonds have been shown to help with weight loss? At least 10% of the fat in almonds is not absorbed by the body and they help to boost metabolism!
Tip: Put a handful of unsalted/unsweetened nuts into a small container and throw it in your purse or bag.
As with nuts, studies show that people who tend to eat more fruit tend to be healthier.
Yes, fresh fruit contains sugar, but whole fruits (I’m not talking juice or sweetened dried fruit) contain a large percentage of water and fiber and are loaded with vitamins, minerals and antioxidants. And fresh fruit is low in calories.
Fiber fills you up (known as the “satiety factor”) but also helps to slow the release of sugar into the bloodstream and reduces the notorious “blood sugar spike.”
Try a variety of fruit (apples, pears, berries, etc.) and pair them with a handful of nuts or nut butters.
Tip: Can’t do fresh? Try frozen. Plus, they’re already chopped for you.
This is one of my personal favorites!
Chia is not only really HIGH in fiber, but also contain protein and omega-3 fatty acids, antioxidants, calcium and magnesium. Those tiny guys are really awesome.
They also absorb a lot of liquid, so by soaking them for a few minutes, they make a thick pudding that is not only delicious but filling and hydrating.
Tip: Put two tablespoons in a bowl with ½ cup of nut milk and wait a few minutes. Add in some berries, chopped fruit or nuts, and/or cinnamon and enjoy!
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 vitamins and minerals.
Recent research shows that the cholesterol in the yolks is NOT associated with high elevated cholesterol or heart disease risk.
Tip: Boil a bunch of eggs and keep them in your fridge for a super-quick (and nutritious) snack!
I don’t need to tell you how great these are for you, but maybe I need to sell you on the delicious “snackability” of these nutrition powerhouses.
Veggies are filling and contain fiber, water, vitamins, minerals and antioxidants.
You can easily open a bag of baby carrots and/or cherry tomatoes and give them a quick rinse (they’re already bite-sized).
Tip: Use a bit of dip. Have you put almond butter on celery?
How about trying raw veggies with homemade hummus??
Do you want to know my best hummus recipe? Click here!