Struggling to fit healthy snacks into your day? Find yourself always reaching for a sugary, high-carb energy boost? Want an alternative that will keep you satisfied and help you avoid the hunger pangs? Then, fear not! My tips on healthy snacks for weight loss may be what you’re looking for to satisfy your cravings and keep you fuelled throughout the day! Scroll down for my list of 100 calorie and 200 calorie snacks.
The Downside of Snacking on the Wrong Foods
Many of us snack these days and use it as a way to keep hunger at bay in between meals. This is fine as long as you’re snacking on healthy, nutritious foods. Be careful though if you’re more prone to grabbing processed foods or snacks that are high in sugar and refined carbs as they are not going to do your body any favours.
Snacking on high carb foods such as cakes, biscuits or crips will spike your blood sugars and give you a short term energy boost, but what goes up must come down, and as your blood sugar crashes you will get a hunger pang and crave more unhealthy foods. If you’re someone who relies on coffee and often craves sugary or high carb snacks then you may be riding this glucose rollercoaster and need to reduce your sugar intake. You may also experience bloating, gas, indigestion and dental problems. Another significant side effect of eating this way is weight gain. A recent survey in England found that almost 75% of adults aged 45 to 74 are overweight or obese.
Benefits of Healthy Snacks
On the flip side, snacking on healthy foods can be a total game-changer for your body. Snacking, when done in moderation and with nutrient-dense foods, can provide a range of benefits to the body, including:
Sustained energy levels
Snacking can help keep your energy levels steady throughout the day, especially if you choose snacks that provide a balance of protein, healthy fats, and complex carbohydrates.
Improved mood
Snacking can help improve your mood and reduce feelings of hunger and irritability, especially during long periods between meals.
Better focus and concentration
Snacking can help maintain focus and concentration, especially during times when you might experience a dip in energy or focus.
Reduced overeating at meals
Snacking can help prevent overeating at meals by keeping hunger levels in check which will help you lose weight.
Improved nutrient intake
Snacking on nutrient-dense foods can help increase your overall intake of essential vitamins and minerals.
Improved athletic performance
Snacking can provide the necessary fuel for physical activity, especially when snacks are consumed before and after exercise.
But hold up, don’t go nuts on snacks just yet. It’s important to snack in moderation and choose nutrient-dense foods. Overindulging in snacks that are high in calories, added sugars, and unhealthy fats can lead to weight gain. So, snack smart!
How to Snack Smart!
Snacking can be a great way to fuel your body and satisfy your cravings but it’s important to do it right! Here are some fun tips to help you snack like a pro:
- Go for the good stuff: Instead of reaching for processed junk food, choose snacks that are packed with nutrients like vitamins, minerals, fibre and protein. Think fresh fruit, veggies and hummus, nuts, and Greek yoghurt.
- Size matters: Keep your portions in check to avoid going overboard on calories. Stick to snacks that are around 100-200 calories to stay on track and remember even healthy snacks add lots of calories to your day if you overindulge.
- Steer clear of the sweet stuff: Skip the sugar-loaded treats and opt for natural sweetness from fruits or snacks with no added sugar.
- Mix it up: Combine protein and fibre in your snacks to keep hunger at bay when trying to lose weight. Pair an apple with almond butter or carrots with hummus for a tasty and filling snack.
- Plan ahead: Keep healthy snacks on hand at all times to avoid temptation. Pre-packaged options like trail mix, dried fruit, and hard-boiled eggs can be life-savers when hunger strikes.
- Drink up: Staying hydrated can help you feel full and prevent overeating. Make sure to drink at least 8 glasses of water a day, especially while snacking!
100 Calorie Quick and Easy Snacks
These snacks are nutritious and satisfying, providing a balance of protein, fibre, and healthy fats to help keep you full between meals:
- Apple slices with 1 tablespoon of almond butter
- Baby carrots with 2 tablespoons of hummus
- 1 hard-boiled egg with a small handful of cherry tomatoes
- 1 small banana with 1 tablespoon of peanut butter
- 1 small container of Greek yoghurt with a drizzle of honey
- 1 cup of sliced cucumber with 2 tablespoons of tzatziki sauce
- 1 small orange and a handful of almonds
- 1 slice of whole-grain toast with 1 tablespoon of avocado and a sprinkle of salt and pepper
- 1 small container of cottage cheese with a handful of berries
- 1 small whole-grain pita with 2 tablespoons of hummus and sliced veggies
200 Calories Quick and Easy Snacks
These snacks are a bit more substantial, providing a balance of protein, fibre, and healthy fats to keep you satisfied and energised.
- A medium apple with 1 oz of cheddar cheese
- 1 medium banana with 2 tablespoons of almond butter
- A small smoothie made with 1 cup of frozen berries, 1/2 cup of Greek yoghurt, and 1/2 cup of unsweetened almond milk
- 1 hard-boiled egg with 1 slice of whole-grain toast spread with half a mashed avocado
- A small handful of unsalted mixed nuts (almonds, cashews, and pistachios)
- 1 small container of Greek yoghurt with 1/4 cup of granola and sliced banana
- 1 medium sweet potato, baked and topped with 1 tablespoon of almond butter and a sprinkle of cinnamon
- A small turkey and cheese sandwich made with 1 slice of whole-grain bread, 2 oz of turkey, 1 slice of cheese, and mustard.
- 1 cup of sliced veggies (carrots, cucumbers, and bell peppers) with 2 tablespoons of hummus.
- 1 small whole-grain pita with 3 oz of grilled chicken breast, lettuce, tomato, and 1 tablespoon of tzatziki sauce
A Note on Mindful Snacking
Mindful snacking is all about being present in the moment and truly savouring each and every bite. It’s about taking the time to appreciate the flavours, textures, and smells of our food, and not just mindlessly shovelling it into our mouths while binge-watching our favourite show. Mindful snacking means listening to our bodies and eating when we’re actually hungry, not just out of boredom or habit. So let’s put down the phone, step away from the computer, and take a moment to really enjoy the delicious snack in front of us because our taste buds (and our waistlines) will thank us for it!
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