Healthy snacks can improve health, mood, reduce hunger, and keep us energized. When dieting, various ways are done to get a slim body, including avoiding snacks between meals. Is it true that this step is effective? How about choosing a healthy snack?
If you are deliberately avoiding snacks to reduce your calorie intake, it’s a good idea to think again. Besides being able to help supply energy between meals, healthy snacks can also help you avoid overeating, while maintaining your body’s fat-burning metabolism.
It is not surprising that healthy snacks are actually important to consume as part of a healthy diet because they can help prevent weight gain from moving and even help reduce it.
Fiber and Protein Content
In general, snacks are associated with sugary foods, such as cookies, biscuits, ice cream, or popcorn. However, snacks like this contain more high fat and carbohydrates with minimal nutritional value. Whereas many healthy snack choices come from fruits, vegetables, nuts, and seeds, as well as low-fat dairy products.
Eating small snacks several times a day can help maintain your body’s metabolism and blood sugar, which can contribute to hunger. Hunger will only slow down your metabolism, making you more susceptible to weight gain.
Unlike the sweet and high-calorie snacks which will only provide energy for a short time, healthy snacks will supply energy for a longer period of time. Healthy snacks will also avoid the drowsiness that usually occurs due to consuming too much sugar.
Therefore, it is important to eat snacks with the right ratio of nutrients and calories. One combination of nutrition for healthy snacks is protein and fiber.
Protein will help build lean muscle mass as well as boost metabolism and increase calorie burn. Meanwhile, fiber will help improve digestion and prevent you from consuming more fat and sugar.
Then how many portions of the right snack? If you want the snack to be of optimal benefit and not disrupt the portion at mealtime, it is best if the snack does not contain more than 200 calories, with 10 grams of protein and 5 grams of fiber.
The Right Type of Food
To maintain and lose weight, snacks can be an important tool. Meeting the body’s nutritional needs every few hours will keep your metabolism performance and blood sugar stable.
It’s just that healthy snacks can seem boring at times. Especially if you only consume the same type. Not only does it cause boredom, but it could also be that your snack’s nutritional intake is not what your body needs. No wonder then, donuts or ice cream look so tempting.
Don’t worry, you can choose or make your own combination from the food groups below as a healthy snack blend.
Fruits and vegetables
By consuming these two foods, you will feel full of low-calorie intake. Fruits and vegetables at the same time contain vitamins, minerals, and fiber.
Nuts and seeds
Thanks to the protein content in nuts and seeds, these types of snacks will keep you feeling full longer. Both also contain healthy unsaturated fats. But don’t overeat it because the calorie level is high enough.
Low-fat dairy products
Cheese, yogurt, and other dairy products are great sources of calcium and protein, as well as vitamins and minerals. For healthy snacks, choose low-fat products. Some of them have added sugar. We recommend that you choose products with labels without added sweeteners or labels that are low in calories.
Snacks made with whole grains, such as oatmeal or granola, are rich in fiber and complex carbohydrates to keep your body energized. According to research, fiber-rich foods are thought to reduce the risk of type 2 diabetes, heart disease, and being overweight. If you don’t like the taste of bland oatmeal, mix it with the nuts.
Examples of Healthy Snack Combinations Still Delicious
With hassle-free planning and preparation, you can have healthy snacks within your reach. This includes it as a step to ward off the temptation of high-calorie snacks. Here are some healthy snack ideas but still delicious on the tongue.
One cup of edamame (155 grams) can provide 1/3 of your daily fiber and protein needs. If you want to feel full longer, eat it straight from the skin.
Banana with peanut butter
If you add a tablespoon of peanut butter to the banana, it will taste even better. Apart from carbohydrate intake, you also get protein which will keep your energy level up for hours. Research shows that eating peanut butter in the morning can dampen your appetite throughout the day.
Boiled eggs and long beans
The combination of boiled eggs and string beans is a healthy snack that goes great. The fiber-rich content of long beans balances the natural protein from eggs. Apart from that, asparagus also contains folic acid, vitamin C, vitamin A, and minerals.
Oatmeal and fruits
Don’t mistake oatmeal for breakfast. Oatmeal, which is actually good for heart health, can be consumed at any time. With its high fiber content, oatmeal will help keep blood sugar levels stable.
The addition of fruit not only enriches the taste but also provides additional fiber. You can try fruits such as bananas, dates, and raisins to complement the oatmeal dish.
Apples and fat-free milk
Eating apples as a snack is a good choice. However, it is better if it is equipped with protein to make it more filling, such as fat-free milk. The protein content will maintain energy levels and delay hunger pangs for the next few hours.
Does snack always mean food? Not really. As a substitute for sodas that are high in sugar, you can choose green tea. Especially if you are not feeling too hungry. Green tea is considered to be able to help people who are trying to lose weight thanks to the antioxidant content that boosts the body’s metabolism.
But make sure the green tea drink you consume is real brewed green tea, not in bottles or cans that have been added with artificial sweeteners, or in other foods such as ice cream or cakes.
In addition to the above combinations, you can make healthy snacks according to your own taste. With the right nutrition and portions, coupled with regular exercise and living a healthy lifestyle, it’s not impossible that this dish can actually help you achieve the desired weight.