1. Mixed nuts
Nuts are an ideal nutritious snack.
They’re linked to a reduced risk of heart disease and may help prevent certain cancers, depression, and other illnesses Despite being relatively high in fat, they are very filling. Several studies suggest that eating nuts in moderation can help you lose weight. Nuts provide the perfect balance of healthy fat, protein, and fiber. They contain 180 calories in a 1-ounce (28-gram) serving, on average.
2. Greek yogurt and mixed berries
Plain Greek yogurt and berries make a delicious, nutrient-dense snack.
In addition to being a great source of calcium and potassium, Greek yogurt is also high in protein (8).
Berries are one of the best sources of antioxidants around. Eat a mixture of differently colored berries to get an array of these powerful compounds (9
).
Combining 3.5 ounces (100 grams) of plain, full-fat Greek yogurt with 1/2 cup (50 grams) of mixed berries provides about 10 grams of protein and under 150 calories.
3. Apple slices with peanut butter
Apples and peanut butter taste fantastic together.
Apples are high in fiber and polyphenol antioxidants that improve gut health and reduce heart disease risk. Peanut butter may have additional benefits for heart health. It has been shown to increase HDL (good) cholesterol and reduce LDL (bad) cholesterol and triglycerides. That said, peanut butter is fairly high in calories. Although it generally hasn’t been linked to weight gain, it’s best consumed in moderation.
A medium apple with 1 tablespoon (15 grams) of natural peanut butter provides a nice balance of sweet flavor with crisp and creamy textures at under 200 calories.
4. Dark chocolate and almonds
Dark chocolate and almonds make a rich, satisfying, and portable snack.
Dark chocolate is loaded with flavanols that may lower blood pressure and reduce heart disease risk, provided the chocolate contains at least 70% cocoa solids (24).
Almonds are high in heart-healthy monounsaturated fat and have beneficial effects on blood sugar control. Studies also show that they can reduce appetite and help you lose weightBoth dark chocolate and almonds are high in magnesium. One ounce (30 grams) of each provides about 300 calories in total, depending on cocoa content.
5. A piece of fruit
Healthy snacks don’t need to be complicated. Just a single piece of fruit can be incredibly satisfying.
Portable, easy-to-eat fruits include bananas, apples, pears, grapes, grapefruit, and oranges.
6. Chia pudding
Chia seeds are loaded with fiber and can be included in all types of diets, including vegan and ketogenic diets.
They’re also high in antioxidants that help reduce inflammation and improve heart health
Although they don’t have much flavor, chia seeds do take on an interesting, jelly-like consistency when soaked in liquid. This snack has fewer than 200 calories:
Chia seed pudding
Ingredients:
- 1 tablespoon (15 grams) of chia seeds
- 1/3 cup (80 ml) of water
- 1 tablespoon (15 grams) of cocoa powder
- 1 tablespoon (15 grams) of peanut butter
- A pinch
of stevia or other sweetener, if desired
