A healthy snack helps to maintain or improve overall health, rather than the opposite, while providing the body with essential nutrition and adequate calories. There are many nutritional guides published that educate individuals on what should be eaten to be healthy. Pay attention to what you eat. Here Franziska Spritzler, RD, CDE, reflects on several healthy and weight loss friendly snacks:
“Sometimes you simply get too busy to prepare and eat a healthy meal.
Having some healthy snacks on hand can be useful when this happens.
Here are 29 healthy and weight loss friendly snacks to add to your diet.
#1. Mixed Nuts
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Nuts are an ideal nutritious snack.
They also taste great and don't require refrigeration, so they're perfect for carrying with you when away from home.
#2. Red Bell Pepper with Guacamole
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Red bell peppers are extremely healthy.
They're are also rich in vitamin C. In fact, 1 large red bell pepper contains over 300% of the RDI for vitamin C (7).
Pairing 1 large red bell pepper with 3 oz (85 grams) of guacamole adds healthy fat and fiber while keeping this snack's calorie count under 200.
#3. Greek Yogurt and Mixed Berries
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Berries are one of the best sources of antioxidants around. You'll get a good variety of antioxidants if you consume a mixture of different-colored berries (9).
Combining 3.5 oz (100 grams) of plain full-fat 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
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That being said, peanut butter is fairly high in calories. Although it generally hasn't been linked to weight gain, it's best consumed in moderation.
A medium apple with 1 tablespoon of natural peanut butter provides a nice balance of sweet flavor with crisp and creamy textures at under 200 calories.
#5. Cottage Cheese with Flaxseeds and Cinnamon
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Here's an easy recipe that combines all three ingredients to provide about 15 grams of protein with less than 150 calories:
Cinnamon Flaxseed Pudding
- 1/2 cup cottage cheese.
- 1 tablespoon flaxseeds.
- 1/2 teaspoon cinnamon.
- Stevia or other sweetener, if desired.
Mix all ingredients together in a small bowl.
#6. Celery Sticks with Cream Cheese
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Celery sticks with cream cheese are a classic low-carb snack.
Adding cream cheese turns the celery sticks into a delicious and satisfying snack.
Five small celery sticks with 2 oz (60 grams) of cream cheese contain less than 200 calories.
#7. Kale Chips
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Kale is incredibly healthy. It's loaded with fiber and antioxidants like quercetin and kaempferol.
A 1-cup serving of raw kale provides more than 100% of the RDI for vitamins A, C and K (23).
This easy recipe for kale chips provides about 150 calories:
Mix all ingredients together in a bowl. Place kale pieces on a parchment-lined baking sheet and bake at 350° F (175° C) for 10–15 minutes.
#8. Pear Slices with Ricotta Cheese
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Pear slices and ricotta cheese make a satisfying snack with a sweet taste and creamy texture.
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 (61).
A 3.5 oz (100 grams) serving of ricotta cheese with 1 small chopped pear provides about 12 grams of protein and 250 calories.”
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Read More … Article Source: https://www.healthline.com/nutrition/29-healthy-snacks-for-weight-loss#section21
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