If you've ever eaten a jar of peanut butter in a day, you're probably pretty convinced that snack is your worst enemy when it comes to losing weight. But yes, no. Snacks (you know, the healthy and well-divided guy) can help make sure you're not so hungry that you just say "screw it up!" And abandon your entire diet.
Even so, preparing your own perfectly divided snack is much easier said than done. (Honestly, who knew that one serving or peanut butter was only two miserable tablespoons?) Make things much easier for you and prepare these best healthy snacks approved by nutritionists for weight loss snacks.
1. Trail mix
"My ideal healthy snack combines a little of each of the macronutrients: protein, carbohydrates and fats," says dietitian Kath Younger. “I love relying on the combination of nuts and fruits, whether fresh fruit or dried fruit for a longer shelf life. A small handful of nut mix is one of my favorite snacks that won't ruin my appetite for my next meal. "
Do it: Combine equal parts of dried fruit without sugar and roasted nuts without salt (sorry, this time there is no M&M). Reach for 1/4 cup of the mixture when you need a boost.
Per serving: 682kJ, 9 g of fat (1 g saturated), 19 g of carbohydrates, 13 g of sugar, 3 mg of sodium, 2 g of fiber, 5 g of protein.
Read more: 7 healthy snacks that all peanut butter fans will love
2. Yogurt with nuts and berries
Younger adds a pinch of nuts to nonfat yogurt rich in protein for some satiating and healthy fats. A small handful of berries or other chopped fruit will add texture and sweetness, in addition to fiberfill. It may sound basic, but it is a classic snack for a reason.
Do it: Combine 1/2 cup of Greek yogurt, two tablespoons of chopped nuts and 1/2 cup of berries in a bowl.
Per serving: 858kJ, 11 g of fat (0 g saturated), 13 g of carbohydrates, 7 g of sugar, 43 mg of sodium, 1 g of fiber, 16 g of protein
3. Sliced tomato with a pinch of feta cheese and olive oil.
This tasty dish will make your taste buds happy. Tomatoes contain umami flavor, while feta cheese adds flavor and a little salt.
Do it: Cut a medium tomato (or cut 1/2 cup of cherry tomatoes) and cover with 28 g of feta cheese and 1 teaspoon of olive oil.
Per serving: 5 56kJ, 11 g of fat (5 g saturated), 5 g of carbohydrates, 4 g of sugar, 265 mg of sodium, 1 g of fiber, 5 g of protein
Read more: 5 healthy snacks when all you want is a packet of french fries
4. Shrimp and cocktail sauce.
Shrimp are a great source of lean protein, and it's easy to find them pre-cooked in any supermarket. (Also, it makes snack time feel much more elegant!)
Do it: Combine eight cooked shrimp, peeled and deveined with 1/4 cup dipping cocktail sauce.
Per serving: 527kJ, 1 g of fat (5 g saturated), 16 g of carbohydrates, 4 g of sugar, 432 mg of sodium, 1 g of fiber, 14 g of protein
5. Baby carrots with hummus
Carrots and hummus are an excellent snack, but adding a dash of seasoning will make your taste buds happier.
Do it: Sprinkle a teaspoon of seasoning on 1/4 cup of regular hummus. Eat with a cup of baby carrots.
Per serving: 987kJ, 12 g of fat (5 g saturated), 27 g of carbohydrates, 12 g of sugar, 416 mg of sodium, 10 g of fiber, 6 g of protein
6. "Banana split"
The dietitian Robin Plotkin suggests a healthy version of the classic dessert by splitting a banana in half and then covering it with yogurt and nuts. It is a delicious combination of carbohydrates, proteins and healthy fats; Most importantly, it is very fun to eat.
Do it: Cut a small banana in half vertically. Cover the open banana face with 1/4 cup of fat-free Greek yogurt and two tablespoons of chopped nuts.
Per serving: 1,013kJ, 10 g of fat (1 g saturated), 33 g of carbohydrates, 18 g of sugar, 23 mg of sodium, 4 g of fiber, 10 g of protein
Read more: 5 healthy snacks that taste like sin but that will keep you fit
7. Egg on toast
This healthy snack is ideal for breakfast lovers: it is as satisfying as a meal, but the slightly smaller portion size will not weigh it. Plotkin recommends using hard boiled eggs for your convenience, which you can prepare in advance or buy. If you have access to a stove, you can also opt for a scrambled or fried egg.
Do it: Toast a slice of whole wheat toast. Cover with an egg, cooked to your preference.
Per serving: 761kJ, 6 g of fat (2 g saturated), 20 g of carbohydrates, 4 g of sugar, 221 mg of sodium, 3 g of fiber, 11 g of protein
8. milk chocolate
This may seem like something for children, but it is legitimate a great snack, especially to replenish after training thanks to the simple carbohydrates of chocolate and milk lactose.
Do it: Stir a tablespoon of chocolate syrup in a cup of 2% milk.
Per serving: 728 kJ, 5 g of fat (3 g saturated), 25 g of carbohydrates, 21 g of sugar, 134 mg of sodium, 1 g of fiber, 8 g of protein
9. White beans and olive tapenade
"Lately, I've been obsessed with the Kalamata olive tapenade," says dietitian Kendra Tolbert. "It is an excellent combination of fiber, fat, protein and resistant starch that will keep you full and satisfied." Tolbert eats it for tablespoons, but you can also take it with a few whole-wheat chips or cucumber slices.
Do it: Mix a teaspoon of tapenade with 1/2 cup of canned white beans (drained and rinsed).
Per serving: 728 kJ, 4 g of fat (0 g saturated), 20 g of carbohydrates, 1 g of sugar, 121 mg of sodium, 6 g of fiber, 6 g of protein
Read more: These 3 post-workout snacks will help you refuel in the right way
10. Dates and pistachios
"It's the usual fruit and nut combo, but a little more sophisticated," says Tolbert. The dates have a honey-like sweetness, which is combined with the strong taste of pistachios in a snack that feels like a dessert.
Do it: Combine two boneless dates with two tablespoons of pistachios.
Per serving: 891kJ, 7 g of fat (1 g saturated), 40 g of carbohydrates, 33 g of sugar, 35 mg of sodium, 5 g of fiber, 4 g of protein
11. Edamame with sea salt
Plotkin loves to spray edamame, with or without a shell, with a little sea salt. In addition to the protein of plant origin, you get fiber and a good dose of potassium.
Do it: Spray 1/2 cup of shellless edamame with a teaspoon of olive oil and a pinch of sea salt.
Per serving: 586kJ, 8 g of fat (1 g saturated), 8 g of carbohydrates, 2 g of sugar, 481 mg of sodium, 1 g of fiber, 8 g of protein
12. PB-chocolate "nachos" apple
This sounds forgiving, but it's really a well-balanced snack, says Plotkin. You will get protein and a lot of fiber, which will help delay the digestion of the small amount of added sugar in dark chocolate (avoiding a mid-afternoon crash).
Do it: Thinly slice a medium apple, then sprinkle with a tablespoon of natural peanut butter and 15 g of melted dark chocolate.
Per serving: 1,058kJ, 13 g of fat (4 g saturated), 35 g of carbohydrates, 25 g of sugar, 74 mg of sodium, 7 g of fiber, 4 g of protein
Read more: The 3 best booster snacks that will help you in any workout
13. Microwave Egg Taco
Be creative with your microwave and prepare a tasty snack with enough protein to take it to your next meal.
Do it: "Break an egg in a microwave-safe cup and cook for 90 seconds," says Plotkin. Immediately add 15 g of grated cheddar cheese, then serve inside a small whole wheat tortilla.
Per serving: 761kJ, 10 g of fat (5 g saturated), 11 g of carbohydrates, 1 g of sugar, 360 mg of sodium, 3 g of fiber, 11 g of protein
14. Roasted Chickpeas
"If you crave something salty and crispy, roasted beans are a much better option than french fries thanks to their combination of protein and fiber," says dietitian Jessica Levinson.
Do it: Rinse and drain a can of chickpeas, then mix with 1 1/2 tablespoons of olive oil, salt, pepper and any spices you want. Roast at 205 ° C for 30 minutes. Let it cool a little and then eat. A batch makes three servings.
Per serving: 669kJ, 8 g of fat (1 g saturated), 17 g of carbohydrates, 2 g of sugar, 292 mg of sodium, 4 g of fiber, 5 g of protein
15. Almond Butter Cookies
"Peanut butter cookies serve as a quick option for people fleeing, but the pre-packaged snack can have many hidden ingredients and kilojoules," says dietitian Shamera Robinson. Do it yourself.
Do it: Spread a tablespoon of almond butter (or any nut or seed butter) between 28 g of whole wheat crackers.
Per serving: 974kJ, 12 g of fat (2 g saturated), 23 g of carbohydrates, 2 g of sugar, 227 g of sodium, 5 g of fiber, 8 g of protein
Read more: 3 snacks full of protein that you can prepare in minutes
16. Homemade popcorn
"Popcorn is a great snack to fill," says Robinson, thanks to all the fiber. And you don't have to keep simple things either. "Try sprinkling garlic powder and dried rosemary (or Italian seasoning) to get an extra flavor," Robinson suggests.
Do it: Pop three tablespoons of popcorn grains in 1/2 tablespoon of canola oil in a large saucepan on the stove. Cover with your favorite herbs or spices.
Per serving: 674kJ, 6 g of fat (1 g saturated), 28 g of carbohydrates, 0 g of sugar, 15 mg of sodium, 5 g of fiber, 4 g of protein
17. DIY tzatziki dip with vegetables
Greek yogurt is a great protein-rich snack that is generally sweet. However, you can easily turn it into a tasty snack by making tzatziki.
Do it: Add grated cucumber, salt, pepper, crushed garlic and lemon juice to 1/2 cup of low-fat Greek yogurt. Use a cup of carrot or cucumber sticks to dip.
Per serving: 594 kJ, 3 g of fat (1 g saturated), 18 g of carbohydrates, 9 g of sugar, 395 mg of sodium, 4 g of fiber, 9 g of protein
18. Cottage cheese with almonds and honey.
"This creamy, crunchy and sweet combo is second to none," says Robinson. Cottage cheese is rich in protein, while almonds add crispy and healthy fats. And a touch of honey makes things sweet without overdoing it with added sugar.
Do it: Cover 1/2 cup of low-fat cottage cheese with two tablespoons of sliced almonds and one teaspoon of honey.
Per serving: 820 kJ, 10 g of fat (2 g saturated), 12 g of carbohydrates, 10 g of sugar, 363 mg of sodium, 2 g of fiber, 17 g of protein
Read more: 3 delicious snacks that are excellent for your gut
19. Biltong with raisins
"The ideal snack is portable and full of satisfactory lean proteins," says dietitian Nicole Rodriguez. Biltong meets the requirements, and most brands contain a good amount of protein for less kilojoules. Look for low salt varieties. Combine it with raisins to get some energizing carbohydrates and fiberfill.
Do it: Combine 28 g of biltong with two tablespoons of raisins.
Per serving: 615kJ, 1 g of fat (1 g saturated), 19 g of carbohydrates, 3 g of sugar, 390 mg of sodium, 1 g of fiber, 15 g of protein
20. pear and fibrous cheese
If you like sophisticated cheese dishes because of their combination of sweet, savory and creamy flavors, you'll love this less demanding snack. Pears have natural sugar and plenty of fiber, while fibrous cheese (you can get it in Woolies) is an easy way to get satiating fats and proteins while traveling.
Do it: Cut a medium pear. Eat with a low-fat fibrous cheese.
Per serving: 761kJ, 6 g of fat (4 g saturated), 27 g of carbohydrates, 17 g of sugar, 172 mg of sodium, 6 g of fiber, 8 g of protein
This article was originally published in www.womenshealthmag.com
Image credit: iStock