Five Weight-Loss Friendly Snacks You Will Love
When you see the words, “weight-loss” and “snacks” in the same sentence, you might be thinking "tasteless," "cardboard," and "completely unsatisfying."
Let me give you my best weight-loss friendly snacks that aren't just nutritious but also delicious and quick to prepare as well as easy to pack to take on the go.
What’s my criteria you ask?
They have to be nutrient-dense whole foods where a little goes a long way; foods that contain protein and/or fibre.
1 - Nuts
It’s true - nuts contain calories and fat, but they are NOT fattening!
Well, I’m not talking about the “honey roasted” ones, of course. Those probably are fattening.
Studies show that people who eat nuts tend to be healthier and leaner.
By the way, nuts also contain protein and fiber, which means a small amount can go pretty far in terms of filling you up. Not to mention the vitamins and minerals you can get from nuts.
Did you know that almonds have been shown to help with weight loss? At least 10% of the fat in them is not absorbed by the body, and almonds can also help to boost your metabolism!
Tip: Put a handful of unsalted/unsweetened nuts into a small container and throw it in your purse or bag.
2 - Fresh Fruit
As with nuts, studies show that people who tend to eat more fruit, tend to be healthier. (I’m sure you’re not too surprised!)
Yes, fresh fruit contains sugar, but whole fruits (I'm not talking juice or sweetened dried fruit) also contain a fair bit of water and fiber; not to mention their nutritional value with vitamins, minerals, and antioxidants. And fresh fruit is low in calories.
Fiber is something that not only helps to fill you up (known as the "satiety factor") but also helps to slow the release of the fruit sugar into your bloodstream and reduce the notorious "blood sugar spike."
Try a variety of fruit (apples, pears, berries, etc.) and pair that with a handful of nuts.
Tip: Can't do fresh? Try frozen. Plus, they're already chopped for you.
3 - Chia seeds
This is one of my personal favourites…
Chia is not only high in fibre (I mean really high in fibre), but it also contains protein and omega-3 fatty acids (yes THOSE good for you omega-3s that you keep hearing about). As well as antioxidants, calcium, and magnesium.
Can you see how awesome these tiny guys are?
They also absorb a lot of liquid, so by soaking them for a few minutes, they make a thick pudding (that is delicious and fills you up).
Tip: Put two tablespoons in a bowl with ½ cup of nut milk and wait a few minutes. Add in some berries, chopped fruit or nuts, and/or cinnamon and enjoy!
Try out this yummy recipe - Chocolate Chia Seed Pudding Recipe
4 - Boiled or poached eggs
Eggs are packed with nutrition and most of it is in the yolk.
They contain a lot of high-quality protein and a good amount of vitamins and minerals.
And recent research shows that the cholesterol in the yolks is NOT associated with high elevated cholesterol or heart disease risk.
Yup, you read that right!
I like to be picky with where I get my eggs. Try find a local farmer or market to purchase yours from too.
Tip: Boil a bunch of eggs and keep them in your fridge for a super-quick (and nutritious) snack!
5 - Vegetables
I don’t need to tell you how great these are for you, but let's just recap some of the benefits.
Veggies contain fibre and water to help fill you up, and they are full of vitamins, minerals, and antioxidants. Eating a variety of veggies means you are getting a variety of nutrients, so mix it up!
You can easily open a bag of baby carrots and/or cherry tomatoes and give them a quick rinse (they’re already bite-sized).
Tip: Use a bit of dip. Have you put almond butter on celery? Or try out my easy new hummus recipe here: Easy Hummus Recipe!
Go ahead and try out these healthy snacks. Prepare them the night before if you need to. They will not be "tasteless," like "cardboard," or "completely unsatisfying." Trust me.
Do you have favororite healthy snacks? Comment below and share your ideas!
Want some extra motivation to stay on track with your healthy eating goals? Join my FREE Facebook Group for women! Its a fun place with tons of recipes, challenges and tips to stay on track with your health goals. Join here: Nutrition & Wellness Garden
Gaylene Gomez, NNCP, C.H.N.