Studies demonstrate the power of healthy snacks to lower overall calorie consumption and prevent overeating during meals. When selecting packaged snacks, read their Nutrition Facts labels carefully to see how many calories comprise one serving.
Edamame, or steamed soybeans, offers protein and fiber in a portable container. You can easily throw some into your bag for an energizing snack that contains 10 grams of complete plant-based proteins!
Protein
Protein plays many important functions in the body, from helping stabilize blood sugar to curbing appetite and contributing to satiety. Protein provides amino acids used by our bodies to make hormones and other molecules that regulate metabolism; additionally it acts as an energy source and aids with maintaining satiety between meals.
Healthy protein-rich snacks such as yogurt, cottage cheese, nuts, seeds and nut butters make great protein snacks that also reduce sugar, salt and saturated fat intake. Choose low-fat options with limited added sugar, salt or saturated fat content for best results.
Focus on eating two to three nutritious snacks each day as part of your eating plan to prevent overeating, which could result in unwanted weight gain. Stock your refrigerator and pantry with snacks rich in nutrients; read Nutrition Facts panels before selecting something that might interfere with it.
Fiber
Fiber is an integral part of a healthy diet. It promotes digestive health, strengthens gut bacteria and can even reduce risk for certain cancers. Plus, fiber helps with weight loss.
Fiber can be found in whole grains, beans, fruits and vegetables. Add more whole grains into your diet by replacing some starchy snacks with options like quinoa, brown rice and bread made with whole wheat flour. Select non-starchy vegetables such as broccoli, spinach and carrots while making sure that you eat plenty of fresh, frozen and canned fruit as well. Include beans (pinto kidney lima navy bean etc) into salads soups or stews as well.
Yogurt with fruit, low-fat granola bars, whole-grain crackers, dried fruits and nuts (avoiding those with added sugar) are among the many tasty and nutrituous snacks you can choose as high-fiber snacks. Home-made or packaged edamame and roasted chickpeas make delicious treats as well.
Carbohydrates
Carbs often receive negative press when it comes to weight gain. But carbohydrates do have their place in your diet if chosen wisely and controlled in terms of both quantity and type.
Complex carbohydrates from foods like whole grains (wheat, corn and rice), vegetables and potatoes provide your body with slow-releasing energy sources while simple sugars — found in drinks and desserts with added sugar — provide instantaneous energy boosts.
Eat foods rich in proteins, fats and carbohydrates such as unsalted nuts (protein and fats) with some fruit or vegetables (carbohydrates). Many dairy products naturally have lower carb counts; however, watch out for flavored yogurt which may have added sugars and calories; please refer to Nutrition Facts labels before purchasing these items.
Fat
As part of an overall healthful eating pattern, healthy snacks can play an integral part in weight loss. But it is essential that when selecting snack foods it be focused on quality rather than quantity and stay away from items with excessive saturated fat content or added sugars.
Saturated (sometimes known as “bad”) fats have been linked with heart disease. To limit their consumption in your diet, choose low-fat milk such as skim, semi-skimmed and whole, reduced-fat cheeses such as feta, mozzarella, ricotta and half-fat cheddar as well as oily fish such as kippers, mackerel and salmon.
Opt for unsaturated fats such as those found in avocados, olives, nuts and plant-based oils (like canola, rapeseed and sunflower). Select unsalted nuts such as almonds, pistachios, pecans or cashews for snacking between meals – they offer protein, fiber, vitamins and minerals while helping you feel full quickly! These healthy snacks also keep hunger away.
