If you see the words “weight-loss” "healthy" and “snacks” in the same sentence, you might give them a 'side-eye' and be skeptical.
That's because past experience tells you these types are snacks are"tasteless," "cardboard," and "completely unsatisfying"
Right?
Let me give you a few healthy and weight-loss friendly snacks that aren't just nutritious but also delicious!
Of course, as a nutritionist, I have a criteria.
They must be nutrient-dense whole foods where a little goes a long way; foods that contain protein, healthy fats and/or fibre.
1 - Nuts
It’s true - nuts contain calories and fat, but they can be a healthy & yummy option! (I’m not talking about the “honey roasted” ones, of course).
Studies show that people who eat nuts tend to be healthier and leaner.
Nuts contain protein and fiber, which means a small amount can go pretty far in terms of filling you up. And the vitamins and minerals you get from nuts is an added bonus.
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 eat more fruit, tend to be healthier. (I’m sure you’re not too surprised!)
Yes, fresh fruit contains sugar, but whole fruits (I'm not talking juice or sweetened dried fruit) also contain water and fiber. They have a large 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."
Win-win!
Try a variety of fruit (apples, pears, berries, etc.) and pair that with a handful of nuts.
3 - Chia seeds
This is one of my personal favourites and part of morning routine every single day. These tiny things are awesome!
Chia is not only high in fibre (I mean HIGH in fibre), but also contains protein and omega-3 fatty acids (yes, THOSE omega-3s!). As well as antioxidants, calcium, and magnesium.
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 ½ 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 high-quality protein and are a good source of vitamins and minerals.
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!
5 - Vegetables
Of course, the nutritionist had this one the list! I know I don’t need to tell you how great these are for you but let me sell you on the delicious “snackability” of these nutrition giants.
Veggies contain fibre and water to help fill you up, of course the vitamins, minerals, and antioxidants, make them powerhouses.
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 my 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.
Recipe (Vegetable Dip): Hummus
Makes about 2 cups.
1 can chickpeas (garbanzo beans), drained & rinsed
⅓ cup tahini
1 garlic clove
2 tbsp sesame oil
2 tbsp lemon juice
1 dash salt
1 dash pepper
1. 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: Don’t like sesame? Use an avocado in place of the tahini, and olive oil in place of the sesame oil.
READY TO TAKE YOUR HEALTH TO THE NEXT LEVEL?
BOOK A FREE 15 MINUTE DISCOVERY CALL WITH ME AND LET'S DISCUSS YOUR HEALTH GOALS!
References: