Sometimes you are too busy to prepare or eat healthy foods. Having some healthy snacks on hand can be useful when this happens. We will Show You 29 Healthy Snacks to Add to Your Diet:
1. Mixed Nuts:
Walnuts are an ideal nutritious snack. They have been linked to a decreased risk of heart disease and can help prevent certain types of cancer, depression and other diseases. Despite being relatively high in fat, they satisfy the appetite. Several studies suggest that eating nuts in moderation can help you lose weight. Walnuts contain the perfect balance of healthy fats, protein and fiber. They contain approximately 180 calories in a 1 oz (28 grams) serving, on average. They also taste great and do not require refrigeration, so they are perfect to take when you go away from home.
2. Red Pepper with Guacamole:
Red peppers are extremely healthy. Although all peppers are nutritious, red peppers are the highest in antioxidants such as beta carotene, capsantin and quercetin. They are also rich in vitamin C. In fact, 1 large red pepper contains more than 300% of the RDI of vitamin C. 1 large red pepper with 3 ounces (85 grams) of guacamole adds healthy fat and fiber while keeping the calorie count of this snack at less than 200.
3. Greek Yogurt and Mixed Berries:
Greek yogurt and berries are a delicious and nutritious snack. In addition to being a great source of calcium and potassium, Greek yogurt is also rich in protein. Berries are one of the best sources of antioxidants. You will get a good variety of antioxidants if you consume a mixture of berries of different colors. The combination of 3.5 ounces (100 grams) of whole Greek yogurt with half a cup of mixed berries provides about 10 grams of protein and less than 150 calories.
4. Apple Slices with Peanut Butter:
Apples and peanut butter taste fantastic together. Apples are rich in fiber and polyphenol antioxidants that improve intestinal health and reduce the risk of heart disease. Peanut butter may have additional benefits for heart health. It has been shown to increase HDL cholesterol and reduce LDL cholesterol and triglycerides. That said, peanut butter is quite high in calories. Although it has generally not been related to weight gain, it is better to consume it in moderation. A medium apple with 1 tablespoon of natural peanut butter provides a pleasant balance of sweet taste with crunchy and creamy textures below 200 calories.
5. Cottage Cheese with Flaxseed and Cinnamon:
Cottage cheese, flax seeds and cinnamon have impressive health benefits by themselves. Together, they are a super healthy snack.
“Cottage cheese is a protein-rich food that is very abundant and full-fat varieties contains conjugated linoleic acid, which can help reduce body fat”.
Flaxseed seeds are beneficial for weight loss, blood sugar control and can also reduce the risk of breast cancer. Cinnamon helps lower blood sugar and can improve intestinal health. Here is an easy recipe that combines all three ingredients to provide about 15 grams of protein with less than 150 calories:
Cinnamon and flaxseed pudding
- 1/2 cup cottage cheese
- 1 tablespoon of flaxseed
- 1/2 teaspoon of cinnamon
- Stevia or other sweetener, if desired.
- Mix all the ingredients in a small bowl.
6. Celery Sticks with Cream Cheese:
Celery sticks with cream cheese are a low carb classic. Celery contains luteolin, an antioxidant that reduces inflammation and can also help prevent cancer. Adding cream cheese turns celery sticks into a delicious and satisfying snack. Five small celery sticks with 2 ounces (60 grams) of cream cheese contain less than 200 calories.
7. Kale Chips:
The kale is incredibly healthy. It is full of fiber and antioxidants such as quercetin and kaempferol. These compounds lower blood pressure and may reduce the risk of colon cancer. A 1-cup serving of kale provides more than 100% of the RDI of vitamins A, C and K. This easy recipe for kale chips provides about 150 calories:
- 1 cup kale-sized kale leaves
- 1 tablespoon olive oil
- 1/2 teaspoon salt.
- Mix all the ingredients in a bowl. Place the kale pieces on a baking sheet lined with parchment and bake at 350 º F (175 º C) for 10 to 15 minutes.
8. Dark Chocolate and Almonds:
Dark chocolate and almonds are a rich snack, satisfying and easy to carry. Dark chocolate contains flavanols that can reduce blood pressure and reduce the risk of heart disease, as long as the chocolate contains at least 70% cocoa solids. Almonds are rich in heart-healthy monounsaturated fats and have beneficial effects on blood sugar control. Studies also show that they can reduce appetite and help lose weight. Both dark chocolate and almonds are rich in magnesium. An ounce of each provides about 300 calories in total, depending on the cocoa content.
9. Cucumber Slices with Hummus:
Cucumber and hummus are nutritious and go well together. Cucumbers contain cucurbitacin E, a compound that can have anticancer effects. Hummus is made from chickpeas, olive oil and garlic, which reduce inflammation and can improve heart health. A cup of sliced cucumbers dipped in 3.5 ounces (100 grams) of hummus has about 180 calories.
10. A Piece of Fruit:
Healthy snacks do not need to be complicated. Only one piece of fruit can be incredibly satisfying. Some examples of fruits that are easy to carry and can be eaten almost without preparation include bananas, apples, pears, grapes, grapefruit and oranges.
11. Cherry Tomatoes with Mozzarella:
Tomatoes and mozzarella cheese are a match of flavor made in heaven, and they are healthy too. Tomatoes are rich in vitamin C, potassium and lycopene, an antioxidant that can reduce the risk of cancer and heart disease. Mozzarella cheese is rich in protein, calcium and vitamin B12. It can also decrease the risk of heart disease by raising beneficial HDL cholesterol levels. One cup of cherry tomatoes combined with 2 ounces (60 grams) of mozzarella cheese has less than 200 calories.
12. Chia Seed Pudding:
Chia seeds are high in fiber and can be included in all types of diets, including vegan and ketogenic diets. They are also very rich in antioxidants that help reduce inflammation and improve heart health. Although they don’t have much flavor, they have a fun consistency similar to gelatin when soaked in liquid. Chia seed pudding is a great example, and it is a satisfying snack with less than 200 calories:
Chia Seed Pudding
- 1 tablespoon chia seeds
- 1/3 cup of water
- 1 tablespoon cocoa powder
- 1 tablespoon peanut butter
- Stevia or other sweetener, if desired.
- Combine chia seeds and water in a small bowl. Cover and refrigerate for at least 30 minutes. Add cocoa powder, peanut butter and sweetener.
13. Hard Boiled Eggs:
Eggs are one of the healthiest foods and that most favor the weight loss that can be eaten. They contain protein, vitamin K2 and B12, to name a few. Eggs are incredibly abundant and can reduce the amount of calories consumed for many hours, which will help you lose weight. Although their high cholesterol content gave them a bad reputation for years, new studies show that eggs have no effect on the risk of heart disease. Two large, hard-boiled eggs contain about 140 calories and 13 grams of protein.
14. Carrots with Blue Cheese Dressing:
Carrots are among the best sources of carotenoids, including beta carotene, which the body can convert into vitamin A. Carotenoids found in carrots can reduce the risk of cancer, heart disease and cataracts. It is a good idea to combine carrots with a creamy salad dressing or a dip, because fat increases the absorption of carotenoids. A 3.5 oz (100 grams) serving of carrots with 2 tablespoons of blue cheese dressing provides about 200 calories.
15. A Piece of Cheese:
Cheese is a delicious meal that fills enough to be a snack on its own. Although cheese is high in saturated fat, new studies show that saturated fat does not increase the risk of heart disease. In addition, studies have shown that up to 2 servings of cheese per day do not increase LDL cholesterol levels, even in people with high cholesterol. A 2-ounce (60 grams) serving of cheese contains approximately 14 grams of protein and 200 calories.
16. Healthy Beef Steak or Meat Sticks:
Beef or beef sticks make large snacks easy to carry and high in protein. But make sure you choose the right type. Some jerkies are loaded with sugar and preservatives. Meat sticks generally do not contain sugar, but many are not made of high quality meat and may contain other questionable ingredients. Look for chunks of beef and beef made with beef marinated with grass and salt, with the least possible number of ingredients. Beef enriched with grass contains healthier omega-3 fatty acids than beef enriched with grains. Most jerkies and chopsticks contain about 7 grams of protein per ounce (28 grams).
17. Whey Protein Shake:
A whey protein shake is a good snack when something substantial is needed until the next meal. Studies show that whey protein can help you gain muscle and lose fat, as well as improve body composition. There are many whey protein supplements recognized in the market. Look for types without added sugar. Here is a recipe for a whey protein shake that contains about 150 to 200 calories and 20 to 25 grams of protein, depending on the type of protein powder used.
Whey Protein Shake
- 8 ounces (225 grams) unsweetened almond milk.
- 1 tablespoon of whey powder.
- Stevia or other healthy sweetener, if desired.
- 1/2 cup crushed ice
- Combine all ingredients in a blender and process until smooth.
18. Canned Salmon or Sardines:
Canned fish is a fantastic healthy snack that does not require refrigeration. Salmon and sardines are extremely high in omega-3 fatty acids that decrease the risk of heart disease and other health problems. Fish is also a great source of protein, potassium and vitamin B12 that promotes loss. Many types of fish are also high in magnesium. A 3.5 oz (100 grams) serving of salmon or sardines contains between 17 and 23 grams of protein and 130 to 180 calories.
Edamame is a dish prepared from soybeans without ripening to steam. It is a great snack for vegetarians or anyone who enjoys its unique taste and texture. Edamame is rich in the antioxidant kaempferol, which in animal studies has been shown to favor weight loss and decreased blood sugar. It is also high in folate and various minerals, including iron, magnesium and manganese. One cup of edamame has about 17 grams of protein and 180 calories.
20. Marinated Artichoke Hearts:
Marinated artichoke hearts are delicious and have a high nutrient content. Artichoke hearts contain fiber and are a good source of vitamin K and folate. Studies have shown that artichokes help protect cells that line the arteries and contain prebiotic fibers that nourish beneficial bacteria in the intestine. A 3.5-ounce (100 grams) serving of artichoke hearts marinated in olive oil contain about 190 calories.
21. Pear Slices with Ricotta Cheese:
Pear slices and ricotta cheese make a satisfying bite with a sweet taste and a creamy texture. Pears, especially peels, contain polyphenol antioxidants that have strong anti-inflammatory properties. Ricotta cheese is rich in protein and calcium. In one study, older adults who consumed 7 oz (210 grams) of ricotta cheese daily for 12 weeks had improvements in muscle mass and strength. A 3.5-ounce (100 grams) serving of ricotta cheese with 1 small chopped pear provides approximately 12 grams of protein and 250 calories.
22. Unsweetened Dry Coconut:
Dry coconut is tasty, abundant and easy to carry. It is high in fat, including medium chain fats that can increase metabolism, promote weight loss and improve brain function in people with memory impairment. Be sure to purchase the unsweetened type, as many packaging options contain sugar. Unsweetened dried coconut contains approximately 185 calories in 1 ounce (28 grams).
23. Turkey Rolls:
Turkey rolls are delicious and nutritious. Turkey contains high-quality proteins that help you feel full, preserve muscle mass and burn more calories during digestion than fat or carbohydrates. These huge ones are also easy to make. The recipe below contains approximately 20 grams of protein and 180 calories:
- 4 slices of turkey breast.
- 4 teaspoons cream cheese
- 4 pickles or cucumber strips.
- Place the turkey breast slices on a large plate. Spread 1 teaspoon of cream cheese on each slice. Place a brine or cucumber strip on each turkey slice and roll up.
Olives are one of the most nutritious staples of the Mediterranean diet. They are very rich in heart-healthy monounsaturated fats and contain powerful antioxidants such as oleuropein. The plant compounds in olives can fight inflammation, reduce insulin resistance and may even help decrease the risk of cancer. Depending on their size, 25 green or black olives contain about 100-175 calories.
25. Spicy Avocado:
Avocados are among the most nutritious and satisfying foods on the planet. Studies show that they can help lower LDL cholesterol, improve arthritis symptoms and protect the skin from sun damage, among other benefits. In addition, avocados are rich in fiber, potassium, magnesium and monounsaturated fats. Sprinkle half of half avocado with salt and a pinch of cayenne pepper for a salty snack, it will fill you and only with about 130 calories.
26. Ricotta Cheese with Cocoa Powder:
Ricotta cheese is as versatile as it is healthy. It can be combined with vegetables, fruits or baked in a casserole or cheesecake. It also works great on its own, with just a touch of added flavor. Here is a quick recipe for a satisfying snack with 14 grams of protein and about 200 calories:
Ricotta Cheese with Cocoa
- 1/2 cup ricotta cheese of total fat.
- 1 teaspoon unsweetened cocoa powder
- Stevia or other sweetener, if desired.
- Strain the ricotta cheese into a small bowl. Sprinkle with cocoa powder and stevia.
27. Sun Dried Tomatoes:
Sun-dried tomatoes contain more lycopene than normal tomatoes. In addition, they are usually packed in olive oil, which helps the body absorb more of lycopene. A 3.5 oz (100 grams) serving of sun-dried tomatoes packed in oil provides 170% of the RDI for vitamin C and contains just over 200 calories.
28. Cantaloupe Melon Slices Wrapped in Prosciutto:
Melon is a nutritious and tasty fruit. It contains powerful antioxidants that fight inflammation, keep eyes healthy and can reduce the risk of disease. Melon is also very rich in vitamins A and C, and is a good source of potassium. The combination of melon with prosciutto (dry ham) creates a balanced snack with a sweet and savory taste for less than 200 calories.
Instructions: Cut 3.5 ounces (100 grams) of melon into wedges. Wrap each wedge with 1 slice of prosciutto.
29. Leftovers from Last Night:
If you have leftovers from healthy foods from the day before, you can eat some of those leftovers as a snack. Just be sure to always store leftovers in the refrigerator to prevent them from spoiling quickly.
Bring the Message Home:
Sometimes you just need a snack. Having some healthy and nutritious options nearby can help you avoid unhealthy and fattening alternatives.