How To Snack And Still Be Healthy
Nowadays, it is far easier to hit a fast food drive thru than it is to come up with a healthy snack that will not ruin your diet. We are here to help, with a list of healthy snacks that you can toss together in minutes, giving you a nutritious, delicious snack that will not take you long to pack up before you head out the door.
Table of Contents
These snacks will definitely help fill you up without making you regret every bite!
26 Healthy Snacks That Will Not Ruin Your Diet:
Cheese is a perfect snack all on its own. Not only does it taste great, it will not effect your bad cholesterol levels, despite being high in saturated fats. Since saturated fats do not lead to heart disease, this simple, yet satisfying snack is perfect if you are on the run. With a small, two ounce serving on cheese having only two hundred calories and fourteen grams of protein, you are looking at the perfect, middle of the day snack.
2. Hard-Boiled Eggs
We all know how amazing eggs are. They are super nutritious and delicious. Hard-boiled eggs are rich in vitamin K2, protein and vitamin B1. Considering that eggs are known for filling you up, they will help you avoid unhealthy snacking throughout the day. This can help you lose weight considering you will not be consuming as many calories throughout the day.
It was once common belief that eggs led to heart disease due to the amount of cholesterol in them. Recent studies have shown however, that eggs are not going to lead to you getting heart disease or raise your risks of getting it. Eggs are very beneficial and healthy for you.
The recommended serving size would be two hard-boiled eggs. Two eggs pack a very nutritious thirteen grams of protein and only have fourteen calories! Huge win right there!
3. Flaxseeds And Cottage Cheese With Cinnamon
When you keep in mind that each of these ingredients are extremely rich in nutrients, it is no wonder that it has made our list of healthy snacks!
Flaxseeds are known for being very beneficial for those trying to lose weight. Flax seeds are believed to be able to help lower a person's risk of developing breast cancer, and flax seeds are an excellent way to control your blood sugar. Cinnamon is another good way to help maintain a healthy blood sugar level. Cinnamon is believed to help lower your blood sugar levels. Cinnamon can also aid in maintaining a healthy gut.
Cottage cheese is known for being rich in protein, therefore filling you up faster and curbing your appetite long term. If you consume the full-fat versions, you will be consuming conjugated linoleic acid. This property is known to aid in reducing body fat.
When you combine these three together, you make a healthy, tasty snack that is sure to fill you up!
A happy serving size would consist of a half cup of cottage cheese, half a teaspoon of cinnamon and one tablespoon of flaxseeds. You can sweeten with your preferred sweetener or add a small piece of fruit if you'd prefer. Coming in at under two hundred calories and having around fifteen grams of protein, this is a healthy snack that is nutrient rich and sure to keep you going until lunch!
4. Banana and Black Berry Smoothie
This nutritious and tasty smoothie is super easy to make and is packed full of nutrients. The blackberries provide antioxidants that help to fight off illness and the bananas provide you with a healthy dose of potassium which aids in hydration and reduces cramping.
This simple, yet filling snack comes in at about two hundred and fifty calories for a two cup serving, but is full of good nutrients including six grams of protein, nine grams of fiber and a whooping one hundred and sixty milligrams of calcium! Talk about a healthy way to fill yourself up between meals!
5. Kale Chips
Since kale is high in fiber and rich in antioxidants it is no surprise it made this list. Kale is great for lowering your blood pressure and reducing your chances of getting colon cancer. If you are trying to get your daily dose of vitamin C, vitamin K and vitamin A, you are in lucky since a one cup serving of kale gives you all of that and so much more.
Kale chips are super easy to make. Take one table spoon of olive oil, half a teaspoon of salt and a cup of kale leaves, combine them in a bowl before putting the kale leaves on a baking sheet and baking for about fifteen minutes at 350 degrees Fahrenheit. This tasty snack is definitely a win if you are a potato chip fan! Same crunch without all the fats, grease, and unhealthy ingredients!
6. Mozzarella and Grape Tomatoes
We mentioned earlier how cheese is a healthy, tasty snack, and pairing it with grape tomatoes makes it all the better! This delicious combination is not only healthy, but it is full of nutrients that will keep you full and keep your diet on track!
The mozzarella cheese is packed full of protein, vitamin B12 and calcium. Mozzarella cheese raises your good cholesterol which means it helps to cut down on your chances of developing heart disease. The grape tomatoes are rich in nutrients as well. They provide you with a healthy dose of potassium, vitamin C and lycopene. This means they are great for protecting your body against cancer and heart disease.
A wonderful serving size includes one cup of grape tomatoes and one ounce of mozzarella cheese. This filling snack comes in at less than two hundred calories, making is perfect for those who are counting calories throughout the day!
7. Dark Chocolate Paired With Almonds
This is a healthy, easy to bring with you snack that will fill you up while giving you a nutritious mid day treat!
Almonds are rich in monosaturated fat. This means that not only do they fill you up by reducing your appetite, but they also help keep your blood sugar under control. Dark chocolate is packed with nutrients as long as you enjoy it in moderation.
Rich in flavanols, dark chocolate helps to lower blood pressure and helps to minimize your chances of developing heart disease. However, you have to make sure that the dark chocolate you are consuming is made up of 70 percent or higher of cocoa solids to really get the full benefits of this tasty snack. Considering both almonds and dark chocolate are rich in magnesium, they are the perfect pair for a salty and sweet treat.
Coming in at less than three hundred calories for a ounce of dark chocolate mixed with an ounce of almonds, you are looking at a sweet snack that will fill you up and give you the boost you need!
8. Mixed Nuts
We all know that nuts are a healthy, nutritious snack for those who are looking to stick to their diets. It has been shown in recent studies that nuts are very effective in preventing depression, different forms of cancer and heart disease.
If you eat nuts in moderation, they can help you maintain a healthy weight. This is especially true because chewing on nuts gives you the feeling of being full. A one ounce serving of mixed nuts provide you with a handful of health benefits, including a healthy dose of fiber, healthy fat and protein. Since mixed nuts do not require refrigeration, they are easy to bring with you to munch on while you are out and about or traveling.
9. Prosciutto Wrapped Around Cantaloupe Slices
When you look at how delicious and nutritious cantaloupe is, it is no wonder that this yummy snack made the list!
Cantaloupe is rich in antioxidants which means not only does it serve as an anti-inflammatory, but it has also been shown to lower your risk of getting heart disease as well as improving how well your eyes work. Cantaloupe is also rich in vitamin C, vitamin A and potassium.
Prosciutto is rich in protein considering it is a dry-cured ham. When you combine cantaloupe and prosciutto together, you are getting a healthy, salty and sweet snack that will fill you up!
10. Ricotta Cheese and Pear Slices
This is another great sweet and salty treat that will fill you up and give you a healthy dose of many nutrients in the process.
Ricotta cheese is rich in protein and calcium. Ricotta cheese has been shown to improve an adult's muscle mass if they consume at least seven ounces of it each day. Pears are rich in polyphenol antioxidants. Pears are also rich in anti-inflammatory properties. Talk about a healthy snack right there!
Coming in at about two hundred and fifty calories, a three and a half ounce serving of ricotta cheese paired with a small, chopped pear is a delicious treat that offers twelves grams of protein. That's a snack that will fill you up in between meals for sure!
11. Cream Cheese and Celery Sticks
If you are watching your carbohydrate intake, this treat is perfect for you! Celery is rich in luteolin, which serves as an anti-inflammatory and can even lower your chances of getting certain types of cancer. Adding the cream cheese is solely for taste and can make this healthy treat a bit more tasty. If you combine five celery sticks with a two ounce serving of cream cheese, you are getting a tasty treat that contains less than two hundred calories.
12. Canned Sardines or Canned Salmon
Not only are canned fish a great treat when you are on the move since they do not need to be refrigerated, but they are also very nutritious. Both canned sardines and canned salmon are rich in omega-3 fatty acids as well as potassium, protein, magnesium and vitamin B-12. The omega-3 fatty acids can help ward off heart disease and the other nutrients all serve beneficial purposes to your overall health.
If you are looking for a snack that comes in at under two hundred calories, look no further than a three and a half ounce serving of either canned sardines or canned salmon. Both have around twenty three grams of protein too!
13. Whey Protein Shakes
A whey protein shake is a healthy way to fill yourself up in between meals that does not take a lot of time to prepare. Whey protein is known for helping to build muscle and burn fat. This definitely helps you achieve a healthy weight overall. However, that being said, you are going to want to choose a whey protein shake powder that does not include any added sugars.
If you want an easy recipe that comes in at around two hundred calories and packs a whole twenty five grams of protein? Mix together eight ounces of almond milk with one scoop of whey protein shake powder, then add your sweetener of choice along with some ice. Blend together and bam, a healthy, filling shake that will keep you full until your next meal!
14. Tomatoes That Have Been Dried In The Sun
What makes sun-dried tomatoes stand out from normal tomatoes? Well for starters, when you consume sun-dried tomatoes, you are receiving a larger dose of lycopene, which is super beneficial. Olive oil is normally used for sun-dried tomatoes, and that olive oil helps you absorb the lycopene more easily.
For less than twenty calories, a three and a half ounce serving of sun-dried tomatoes gives you a huge dose of vitamin C – more than 170 percent of your daily recommended amount! Talk about a huge boost to your immune system in such a healthy snack!
15. Turkey Roll-Ups
This simple, yet delicious treat can double as lunch if you are looking for a light, healthy treat. Turkey roll-ups are packed with protein which will definitely fill you up and help you burn off calories. Turkey roll-ups are insanely easy to make too!
With over twenty grams of protein and just over a hundred and seventy calories, this simple recipe will definitely become one of your favorites. All you need are four cucumber strips of halved pickles depending on your preference, along with four slices of turkey and four teaspoons of cream cheese.
Spread a single teaspoon of cream cheese on each of the slices of turkey before rolling up the cucumber strip of halved pickled. This gives you four turkey roll-ups an a whole lot of goodness.
16. Artichoke Hearts Marinated In Olive Oil
Not only are artichokes full of flavor, they are full of nutrients too! Rich in fiber, folate, and vitamin K, artichoke hearts are one of the heathiest vegetables you could have in your diet. Artichoke hearts are also great for protecting the necessary linings of your heart's arteries. They are also rich in prebiotic fibers, which are super good for the good bacteria in your gut, meaning that your gut will work better too!
A healthy three and a half ounce serving on artichoke hearts marinated in olive oil pack a very nutritious and delicious snack and have less than two hundred calories! Talk about a win!
17. Cocoa Powder Mixed With Ricotta Cheese
There is so much that you can do with ricotta cheese and boy is it delicious too! There is so much that you can do with ricotta cheese. It can be baked into a cheesecake, sprinkled on your salad or mixed into your vegetables and fruits. Or you can enjoy it all on it's own!
A healthy, simple and tasty treat is quite simple to prepare too! Mix half a cup of ricotta cheese with a teaspoon of unsweetened cocoa powder for a healthy yet satisfying snack. The bonus is if you are feeling the need for sweetness, you can simple add your sweetener of choice!
18. Blue Cheese Dressing And Baby Carrots
Carrots are rich in carotenoids, which is what your body needs in order to make vitamin A. These carotenoids are essential in reducing your chances of getting cataracts, heart disease, and certain forms of cancer. That means carrots are super healthy!
Blue cheese helps your body to absorb the carotenoids in carrots, so there is no shame in dipping your carrots into a healthy amount of blue cheese. At less than two hundred calories, a three and a half ounce serving of baby carrots paired with two tablespoons of blue cheese dressing is a healthy, refreshing treat!
19. Chia Seed Pudding
Chia Seeds are popular with many diets out there today, including vegan diets and ketogenic diets. Why is that? Well Chia seeds are rich in fiber a well as antioxidants which help to fill you up and reduce inflammation!
Chia seeds on their own are not all that special when it comes to taste. They are have a strange texture that reminds a lot of people of jelly. That being said, chia seeds can be used in a number of desserts and dishes that already have a lot of flavor on their own.
A perfect, yet simple example of one of these desserts is chia seed puddling. What you do is mix a single tablespoon of chia seeds with a third of a cup of water before covering the container and placing it in the refrigerator for half an hour. After that, you want to mix in one tablespoon of peanut butter and one tablespoon of unsweetened cocoa powder. Sweeten to taste and enjoy!
This is a delicious and healthy treat that is definitely refreshing in the warmer months!
20. Hummus Paired With Sliced Cucumbers
Made from olive oil, garlic, and chickpeas, hummus is great for your heart and reduces inflammation. Cucumbers are rich in cucurbitacin E which can help fight against cancer!
Coming in at under a hundred and eighty calories, take some cucumber slices and dip them into a three and a half ounce serving of hummus. This is such a simple and tasty treat!
21. Peanut Butter And Apple Slices
Apple slices and peanut butter are a favorite with kids and adults alike! This is a simple, sweet treat that is sure to curb cravings!
Peanut butter is great for your heart since it reduces bad cholesterol and triglycerides while raising your good cholesterol levels! Just keep in mind that peanut butter is fairly high in calories. Apples are not only rich in fiber, but they are also rich in polyphenol antioxidants which are great for strengthening your gut and lowering your chances of having heart disease.
Take a medium apple and slice it up. Use one tablespoon of organic peanut butter for a healthy snack that is full of flavor and coming in at under two hundred calories. As long as you do not overdo it with the peanut butter that is.
22. Dried Coconut
Not only will dried coconut fill you up, but it is also full of medium-chain fats which help your brain work better and increase your metabolism. This definitely means this healthy snack not only helps you focus, but also helps you lose weight!
Always shop for unsweetened dried coconut since all that sugar in most of the packaged kinds will definitely throw you off your diet.
A healthy one ounce serving of unsweetened dried coconut has around a hundred and eighty calories and is sure to fill you up!
Unripe, steamed soybeans are what made edamame. This is a perfect snack for vegans who are looking for something new to try. Edamame is rich in kaempferol, which is an antioxidant that is linked to lowering your blood sugar levels and can even help you lose weight. Edamame is also rich in iron, manganese, protein and folate.
For less than two hundred calories, a helping of edamame contains seventeen grans of protein and is sure to keep you going until dinner time!
24. Guacamole and Red Bell Peppers
Everyone knows that peppers are great for your overall health, but red peppers in particular are loaded with antioxidants such as capsanthin, quercetin, and beta-carotene. Red peppers are also rich in vitamin C, containing more than 300 percent of your daily recommended amount! Talk about an immune system boost!
Combining a large size red bell pepper with three ounces of guacamole is a healthy snack that is full of fiber and healthy fats that comes in at around two hundred calories! Yum!
25. Spicy Avocado
Avocado is known to be one of the healthiest foods you can consume. They not only help to lower bad cholesterol levels, but they are also able to protect your skin from sun damage as well as help to manage and even rid you of arthritis pain! Talk about a super food right there!
There are countless things you can do with avocados too! They can be used in tacos, on sandwiches, in salads, you name it! If you are looking for a fast, super healthy snack, you can eat avocados on their own too! Cut a medium avocado in half and sprinkle on a dash of pepper and salt and enjoy!
For less than a hundred and forty calories, you are getting a healthy snack that is rich in monosaturated fats, potassium, magnesium, and fiber.
26. High Quality Beef Sticks And Beef Jerky
It is no surprise that this protein packed snack made our list, however, this one is a bit trickier than the rest. While beef sticks and beef jerky are rich in protein, many are either packed with preservatives and unwanted , added sugars, or they are made from low-quality meats.
Your main goal is to find a beef stick or beef jerky that is made from salt and grass-fed beef. The less ingredients the better. You want to limit all the unnecessary stuff going into your body anyway, right?
A good quality beef stick or beef jerky will provide you with approximately seven grams of protein. Not only will that fill you up, but it will give you the fuel you need to keep going on with your day!
26 Healthy Snacks Conclusion!
Now that you are armed with a list of healthy, nutritious snacks, you are on your way to snacking smart, all while sticking to your diet. Regardless of your preferences, there is a healthy snack out there for you that is loaded with nutrients and skipping all the additives, fats, and calories of traditional, prepacked snacks!