Table of contents:
When dieting, many people avoid snacks. In fact, he althy snacks between meals can actually make the body feel full, have more energy, and suppress appetite so you don't overeat. In order to keep your body slim, there are some he althy snacks that can be an option
Snacks are generally associated with sweet foods, such as cakes, biscuits and ice cream. Such snacks are not he althy because they are high in calories and high in fat and sugar, but lack many other nutrients, such as protein, vitamins, and minerals.
If you are losing weight, you need to eat he althy snacks with good nutrition and low calories. Eating he althy snacks will make it easier for you to control your portions and appetite, so you don't gain weight or even lose weight.
Choice of He althy Snacks You Can Try
He althy snacks should ideally contain 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 he althy snack that can help with your diet, we recommend choosing a snack that does not contain more than 200 calories, but contains about 10 grams of protein and 5 grams of fiber.Also choose snacks that contain complex carbohydrates and various vitamins and minerals.
What are the types of he althy snacks that are good to eat while on a diet? Here are the options:
Nuts, such as peanuts, pistachios, cashews, almonds and walnuts, are ideal he althy snacks.
Although relatively high in fat content, when consumed in sufficient quantities, nuts can actually help you lose weight. The reason is, the fat contained in nuts is he althy fat, which is also balanced with protein and fiber content.
Not only beneficial for weight loss, nuts also help lower your risk of suffering from heart disease, cancer, and depression. The ideal amount of consumption of nuts is about 28 grams per serving.
2. Pears and ricotta cheese
This is also a he althy snack combination that you can try, as pears are a good source of fiber and ricotta cheese is high in protein.By eating pears and ricotta cheese, this can keep you feeling full for longer, so you avoid the risk of overeating.
In addition, ricotta cheese is also rich in calcium which is beneficial for increasing muscle mass and strength. Consumption of 1 pear with 100 grams of ricotta cheese per serving can be filling while maintaining an ideal body weight.
3. Apple and peanut butter
Apple is rich in fiber and antioxidants, such as polyphenols and vitamin C. Meanwhile, peanut butter is high in protein which can make the body more energetic and full longer. Peanut butter can also increase good cholesterol (HDL) and reduce bad cholesterol (LDL).
You can eat 1 medium apple with 15 grams or about 1 tablespoon of peanut butter as your he althy snack option.
4. Boiled egg and asparagus
The combination of boiled eggs and asparagus is an excellent he althy snack to maintain an ideal body weight. Boiled eggs are high in protein, vitamin K2, and vitamin B12. Meanwhile, the fiber content of asparagus will balance the natural protein of the egg.
Eating 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 combine 1 hard-boiled egg with 15 stalks of asparagus per serving.
If it's hard to find asparagus, you can also replace it with other vegetables, such as broccoli, spinach, string beans, carrots, or celery.
5. Edamame beans
Edamame beans are also a good he althy snack option. Edamame contains lots of antioxidants, protein, and fiber that can help lose weight and blood sugar levels.
By consuming about 150 grams of boiled edamame beans, you have met about 35% of your daily fiber and protein needs.
6. Berries and yogurt
Berries, such as strawberries and blueberries, which are consumed with yogurt are he althy snacks that are rich in nutrients, such as vitamin C, vitamin A, and antioxidants. Berries also contain lots of potassium, protein, and calcium.
To be he althier, 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 he althy, such as mango, banana, pineapple, or guava.
7. Green tea
Snacks don't always have to be food. Instead of drinks that are high in sugar, you can opt for green tea, especially if you're not feeling too hungry.
Green tea is considered to be able to help people who are trying to lose weight thanks to its antioxidant content that boosts the body's metabolism.
However, make sure the green tea you consume is real brewed green tea, not green tea in bottles or cans that have been added with artificial sweeteners or sugar or green tea found in ice cream or cakes.
In addition to the he althy snacks above, you can make other he althy snacks according to your taste. With proper nutrition and portion sizes, plus regular exercise and a he althy lifestyle, you can achieve your desired weight.
If you want to know other types of he althy snacks that are good to eat while on a diet or if you are still having trouble losing weight even after eating he althy foods and snacks, don't hesitate to consult a doctor.