when dieting, many people avoid snacks. In fact, healthy snacks in between meals actually can make the body feel full, have more energy, and suppress appetite so you don't overeat. To keep the body slim, there are some healthy snacks that can be an option.
Snacks are generally associated with sweet foods, such as cakes, biscuits, and ice cream. Such snacks are unhealthy because they are high in calories and high in fat and sugar, but lack many other nutrients, such as protein, vitamins, and minerals.
If you are losing weight, you need to eat healthy snacks with good nutrition and low calories. Eating healthy snacks will make it easier for you to control portions and appetite, so you don't gain weight or even lose weight.
Healthy Snack Options You Can Try
Healthy snacks should ideally contain a variety of nutrients, such as protein and fiber. Protein plays an important role in building body tissues, such as muscle and skin, boosting metabolism, and increasing calorie burning. Meanwhile, fiber can facilitate digestion and make the body full longer.
If you want a healthy snack that can help with your diet, it's a good idea to choose a snack that doesn't contain more than 200 calories, but contains about 10 grams of protein and 5 grams of fiber. Also choose snacks that contain complex carbohydrates and various vitamins and minerals.
What types of healthy snacks are good to eat while on a diet? Here are the options:
1. Nuts
Nuts, such as peanuts, pistachios, cashew, almonds, and walnuts, are ideal healthy snacks.
Although relatively high in fat content, when consumed in sufficient quantities, nuts can actually help you lose weight. The reason is, the fat contained in nuts is healthy fat, which is also balanced with protein and fiber content.
Not only beneficial for weight loss, nuts also help lower your risk of suffering from heart disease, cancer, and depression. The ideal amount of consumption of nuts is about 28 grams per serving.
2. Pears and cheese ricotta
This is also a healthy snack combination that you can try, because pears are a good source of fiber and cheese ricotta contain high protein. By eating pears and cheese ricotta, this can keep the feeling of fullness to last longer, so you avoid the risk of overeating.
Besides, cheese ricotta It is also rich in calcium which is beneficial for increasing muscle mass and strength. Consume 1 pear with 100 grams of cheese ricotta per serving can be filling while maintaining an ideal body weight.
3. Apple and peanut butter
Apples are rich in fiber and antioxidants, such as polyphenols and vitamin C. Meanwhile, peanut butter is high in protein which can make the body more energetic and full longer. Peanut butter can also increase levels of good cholesterol (HDL) and reduce levels of bad cholesterol (LDL).
You can eat 1 medium apple with 15 grams or about 1 tablespoon of peanut butter as your healthy snack option.
4. Boiled eggs and asparagus
The combination of hard-boiled eggs and asparagus is an excellent healthy snack for maintaining ideal body weight. Boiled eggs are high in protein, vitamin K2, and vitamin B12. Meanwhile, the fiber content of asparagus will balance the natural protein from eggs.
Eating these 2 types of food can make you full for a long time, so it can reduce the number of calories you consume. To eat it, you can combine 1 hard-boiled egg with 15 stalks of asparagus per serving.
If it's hard to find asparagus, you can also replace it with other vegetables, such as broccoli, spinach, string beans, carrots, or celery.
5. Edamame beans
Edamame nuts are also a good healthy snack option. Edamame contains lots of antioxidants, protein, and fiber that can help lose weight and blood sugar levels.
By consuming about 150 grams of boiled edamame beans, you have met about 35% of your daily fiber and protein needs.
6. Give and yogurt
Berries, such as sstrawberries and blueberries, which is consumed together yogurt is a healthy snack that is rich in nutrients, such as vitamin C, vitamin A, and antioxidants. Berries also contain lots of potassium, protein, and calcium.
To be healthier, you can eat about 50 grams of berries and 100 grams yogurt or the equivalent of 7 tablespoons. If it is difficult to find berries, you can replace them with other fruits that are no less healthy, such as mango, banana, pineapple, or guava.
7. Green tea
Snacks don't always have to be food. Instead of drinks that are high in sugar, you can opt for green tea, especially if you're not feeling too hungry.
Green tea is thought to be able to help people who are trying to lose weight thanks to its antioxidant content that boosts the body's metabolism.
However, make sure the green tea you consume is real brewed green tea, not bottled or canned green tea that has been added with artificial sweeteners or sugar or green tea found in ice cream or cakes.
In addition to the healthy snacks above, you can make other healthy snacks that suit your taste. With proper nutrition and portion sizes, plus regular exercise and a healthy lifestyle, you can achieve your desired weight.
If you want to know other types of healthy snacks that are good to eat while on a diet or if you are still having difficulty losing weight even though you have eaten healthy foods and snacks, don't hesitate to consult a doctor.