Oftentimes it’s the snacking that does us in. Sure, we manage to have a healthy breakfast, lunch and dinner, but when snack time comes around, we binge on chips, processed snacks, sugar drinks, cakes, pastries and just about everything that comes our way.
Healthy snacks, aside from helping us keep the hunger pangs away up until mealtime comes around, may also help us eat less later on and can be a source of nutrients that we need to help us with our fitness goals.
Here are some healthy, and relatively guilt-free alternatives we can consume in between meals that, in conjunction with a sensible diet plan, can help us lose weight.
1 A handful of nuts—Nuts in general (peanuts, cashew, almonds, pistachio, etc.) provide a nutritious snack and are linked to reduced risk of heart disease and certain types of cancer. While high in fat, a handful of nuts can be both filling and nutritious. Boiled peanuts and roasted cashew are quite easy to find.
2 Boiled banana—A medium-sized boiled banana (saba) has less than 100 calories and only around 20 grams of carbohydrates. Bananas are a good source of potassium, fiber and vitamin C. Option to substitute with a regular banana.
3 Hard-boiled egg—This is a great muscle-building snack, with around five grams of protein in one hard-boiled egg. Loaded with leucine, an amino acid, your average egg will have less than 100 calories. Take two if you trained with weights in the morning.
4 Whey protein shake—One of my favorite post workout and midday snacks, a scoop of whey protein is a convenient way to get additional protein in your diet. Depending on the brand, one scoop of whey protein will contain anywhere between 20 grams to 30 grams of protein. Just mix with water and stir in a glass or mix in a shaker bottle.
5 A cup of Greek yogurt—Calcium, potassium and protein are just some of the nutrients you get from a cup of Greek yogurt. Unavailable? Go for regular yogurt. Just make sure to check nutrition labels and get the low sugar or sugar-free variety.
6 An apple—Apples are an extremely healthy snack option as they are rich in antioxidants and dietary fiber. Consuming apples has been proven by science to lower the risk of several diseases, including diabetes, hypertension and heart-disease to name a few. So yes, grab an apple and reap its numerous health benefits.
7 Boiled sweet potato—Sweet potatoes (camote) are, perhaps, one of the most underrated health foods. Iron, calcium, selenium, vitamins B and C are just some of the things we can find in the lowly camote. Besides being a filling snack, sweet potatoes are also high in beta-carotene. Go for the boiled over the fried variety for a healthier fix.
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