Mid-afternoon meals can be a temptation for those who want to lose weight , since in many societies it is customary to prepare snacks, both for children and adults, in such a way that they are easy to prepare at home regardless of the circumstances. nutrients contained in food.
In this sense, healthy snacks can be an excellent option that you can use to share , they are also healthy, they include ingredients such as fruits and vegetables, they are free of added sugars and they are a meal that will provide you with energy, vitamins and minerals.
In the following article, we will present you 20 healthy snack ideas, low in carbohydrates and practices to prepare.
What is the healthiest for a snack?
Healthy snacks do not have to be boring , in turn, they are an important part of a good diet because they provide the body with the necessary energy, naturally, so that it ends the day with the vitality it requires.
For these reasons, below you will be able to learn about multiple ideas of healthy snacks, which combine the integral, healthy and nutritious to strengthen your health:
1. Nuts
Nuts have become a healthy snack , due to the wide variety of vitamins, minerals and energy that they provide when consumed regularly. In addition, they have healthy fat and fiber that help satisfy your appetite and are an important factor in weight loss.
Note: Nuts are foods that promote heart health and can help prevent cancer, depression, among other diseases.
They also taste very good and do not require refrigeration, so they are perfect to take away when you are away from home.
Tip: You can accompany the nuts with a little yogurt, so you will get a healthy snack that is easy to prepare.
2. Yogurt
This milk derivative is known to be a source of protein, calcium and potassium . The versatility of this food makes it a good ingredient to prepare a snack, since it can be accompanied by fruits, oats, nuts or eaten alone in its natural state.
3. Fruits
A healthy snack doesn’t need to be complicated. Just one piece of fruit can be incredibly satisfying , delicious, and nutritious. In addition, the regular consumption of half a cup of some type of fruit can provide important vitamins for the body, such as vitamins A, C and E. (1)
Tip: Some examples of fruits that are easy on the go and can be eaten with almost no preparation include bananas, apples, pears, grapes, grapefruit, and oranges.
4. Hard-boiled eggs
Eggs are one of the healthiest foods that promote weight loss naturally
They can reduce the number of calories consumed over many hours, which will help decrease body weight. In addition, they contain a good proportion of protein, vitamin B12 and K2. (two)
Note: Two large, hard-boiled eggs contain about 140 calories and 13 grams of protein.
5. Carrot sticks
Carrots are among the best sources of carotenoids, including beta-carotene, which the body can convert into vitamin A, an essential component for eye health.
The carotenoids found in carrots may reduce the risk of cancer , heart disease, and cataracts. (3)
Tip: To prepare a good snack, you can combine the carrots with a creamy salad dressing or a yogurt-based dip.
6. Sweet potato chips
The sweet potato, which is also known as sweet potato or simply sweet potato, is a tubercle root rich in fiber, carbohydrates and phenolic compounds . Its peculiar sweet flavor makes it one of the favorite meals for the little ones.
Tip: Prepare sweet potato chips, cutting the tuber into thin slices and then cooking it with a little virgin olive oil in a pan or in the oven. You can accompany them with a cream of peppers, low-fat fresh cheese or homemade tomato sauce.
7. Protein shake
A protein shake is a good snack when you need something substantial and filling until your next meal. In addition, they can be prepared with various ingredients that will help you gain muscle mass and lose weight, thus avoiding consuming products with added sugar.
Tip: Prepare a good protein shake in a healthy way, with almond milk (or milk of your choice), banana, red fruits, chia, oats (optional), and a little honey to sweeten.
8. Dried coconut
Dried coconut, in addition to being a good ally for snacks, is easy to store and versatile when paired with other foods. Likewise, coconut is rich in medium-chain fats that are beneficial for increasing metabolic function, losing weight, and improving brain conditions.
Tip: Buy unsweetened dried coconut and eat it alone as part of a snack or combine it with yogurt, add oatmeal and a bit of the fruit of your choice.
9. Olives
Olives are one of the most nutritious staple foods in Mediterranean diet recipes. Their peculiar flavor, texture and aroma make them the ideal complement to many dishes.
This little food contains heart-healthy monounsaturated fats, as well as antioxidants like oleuropein that help reduce insulin resistance and decrease inflammation.
Tip: Olives can be eaten alone or combined with small pieces of mozzarella cheese.
10. Avocado
Avocados are one of the fruits that are among the most nutritious foods and preferred by people who want to improve their diet. Among its properties stands out its high content of potassium, fiber and monounsaturated fats that can help lower cholesterol levels and arthritis.
Tip: You can prepare an avocado cream and accompany it with sweet potato chips or consume the fruit with a little salt and cayenne pepper.
11. Edamame
Edamame is a dish prepared from steamed unripened soybeans . It has become popular in the diets of vegetarians, both for its flavor, its texture, and the ease of including it in breakfast, lunch, dinner, and snacks.
These small seeds contain the antioxidant kaempferol which can help with weight loss and control blood sugar levels. In addition, it contains iron, magnesium and manganese.
Tip: Cook the edamame in the oven with a little vegetable oil of your choice, add salt and pepper to taste and enjoy.
12. Salmon
Salmon is considered one of the healthiest blue fish that can be consumed. Its high protein value, together with the monounsaturated and unsaturated fatty acids it possesses, make it the ideal food to cover a snack.
Tip: You can place a slice of smoked salmon on a piece of whole wheat bread and add a little of the cream of your choice.
13. Sardines
Canned fish is an ideal snack for people who need a snack that does not require refrigeration. For its part, this fish rich in omega 3 , fights heart disease and conditions associated with anemia.
Tip: Mix the sardines with a little parsley, salt, pepper and enjoy with salty chips or whole grain crackers.
14. Meat sticks
Beef sticks are easy to carry and are high in protein and omega-3 fatty acids.
Tip: Prepare meat sticks, seasoning the protein with salt, pepper and the herb or spice of your choice, cook and taste with a bit of the dip of your choice.
15. Dark Chocolate
Dark chocolate contains flavanols , compounds that can lower blood pressure and lower the risk of heart disease, as long as the chocolate contains at least 70% cocoa solids .
Tip: Consume half a bar of dark chocolate as a snack or prepare a protein shake with a little of this food.
16. Peanut butter
Currently, peanut butter is one of the most widely consumed spreads worldwide. Its intake can improve heart conditions and helps fight cholesterol. Although, it should be consumed in moderation since it is high in calories.
Tip: You can add peanut butter to some fruit like apple, pear, banana or eat it with crackers or whole wheat bread.
17. Kale Chips
Kale is very healthy and can become your ideal snack. It is one of the vegetables that has the most fiber and antioxidants such as quercetin and kaempferol . These elements help regulate blood pressure and may reduce the risk of colon cancer.
Tip: To consume it, mix some kale leaves with salt and pepper, add a little vegetable oil and cook for a few minutes in the oven or in a pan.
18. Celery sticks
Celery is a very beneficial vegetable for health since it contains luteolin , an antioxidant that reduces inflammatory processes and also contributes to the prevention of cancer. In addition , celery is a vegetable rich in water and fiber, two compounds that favor intestinal transit.
Tip: To eat celery sticks, you can accompany them with garlic cream or the one of your preference.
19. Protein Bar
These snacks are usually the favorites for people who want to lose weight , although their ingredients may not be beneficial for health when they are purchased without reviewing their nutritional value.
However, homemade protein bars are a great snack option because they are high in protein and fiber .
Tip: Prepare a homemade protein bar with a little oatmeal, dried apple, almonds and honey to sweeten.
20. Hummus
Hummus is made of chickpeas, olive oil and garlic, it is a cream that can be the perfect accompaniment to multiple recipes. In addition, it has properties that reduce inflammation and can improve heart health.
Tip: Accompany the hummus with whole wheat toast, some sliced cucumber and the low-fat cheese of your choice.
Key Findings
- Snacks can be healthy and nutritious , plus they’re easy to prepare, kids love them, and contain ingredients that are within your reach.
- For a snack, the most usual thing is to consume some type of fruit , this can be accompanied by yogurt, cereals, nuts, among others.
- There are various savory snack ideas , such as meat or celery sticks, hummus, and salmon.
- The important thing when having a snack is to select really nutritious, healthy foods that are also to our liking.
