Add Color. Fighting Food Insecurity. Let's Cook Together. Cooking Skills. Eat Smart. Heart-Check Foods. Losing Weight. Together Tuesdays. Home Healthy Living Healthy Eating Add Color Healthy Snacking. Here are some snack ideas to add to your grocery list: Munchies that crunch Apples sliced with a tablespoon of low-sodium peanut butter.

Vegetables paired with hummus or tzatziki sauce, such as: Carrot and celery sticks. Bell pepper slices. Zucchini or cucumber rounds. Broccoli and cauliflower florets. Cherry or grape tomatoes. Roasted chickpeas. Popcorn air-popped or made with a nontropical vegetable oil.

Rice cakes and whole-grain crackers. Unsalted nuts and seeds. They're easy on your digestive system. If I have a longer workout, I'll add some nuts or nut butter to slow down the absorption of carbs. This is definitely my colleagues' preferred snack of choice for the office—my regular hard-boiled eggs don't go over so well!

It's my go-to when I crave something sweet, but don't want to load up on sugar or too many starches. It does the job every time!

Smoothies are just so easy to make and I love to throw whatever fruits I have on hand. Vanilla protein powder complements lemon juice and berries perfectly, so that's my standard combo.

If I have a sweet tooth, I'll throw in some dark chocolate. SELF does not provide medical advice, diagnosis, or treatment.

Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.

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Give portioning a try with these super simple pizza quinoa bites. Quinoa is considered a super grain, mainly because of its high protein and fiber content. Combine an egg, a cup of reduced-fat mozzarella cheese, and a quarter cup of tomato paste with a cup of cooked quinoa. Then divide them into the 16 mini-muffin tin slots, and bake at °F for 15 to 20 minutes.

For quinoa bites will give you calories, 12 grams of protein, and two grams of fiber. For just calories, simply layer a single-serve container of non-fat Greek yogurt with a half-cup of berries and a quarter cup of granola substitute — Fiber One Original bran cereal.

Added tip: choose fiber-rich berries like raspberries or blackberries for an extra four grams of fiber. Simply combine half a cup of protein-fortified almond milk, two tablespoons of chia seeds, a half tablespoon of honey or maple syrup, and a quarter teaspoon of vanilla extract.

Let it sit in the refrigerator for at least an hour or until it has thickened. You can add other flavorings and toppings to your liking, but keep in mind these may contribute extra calories.

One serving has about calories, six grams of protein, and seven grams of fiber. Looking for a healthy, crunchy snack that can satisfy your chip cravings? EnterL roasted chickpea poppers that are full of flavor, easy to prepare, and are calories per serving.

Simply drain and rinse a can of low-sodium chickpeas, toss in a tablespoon of olive oil, season with salt and Italian herbs to your liking, and roast at °F for 30 — 35 minutes. Like other legumes such as beans and peas, chickpeas are praised for their high protein and fiber content.

This recipe provides five grams of both protein and fiber per serving yields 4 servings. Instead, add two tablespoons of powdered peanut butter, a half-cup of raspberries, and half of a small banana to a cup of protein-fortified almond milk and blend until smooth.

Powdered peanut butter is a delicious, high-protein, low-calorie, and low-fat alternative to regular peanut butter, and pairs well with fiber-rich fruits.

Tired of the painful process of slicing and dicing your avocados? Why not skip the hassle and turn your avocado into a vehicle for something delicious and nutritious! Slice an avocado in half, remove the pit, and spoon in a mixture of half a can of albacore tuna, a tablespoon of non-fat Greek yogurt, lemon juice, and salt and seasonings to your liking.

Avocados are an excellent source of fiber, and provide 14 grams per average-sized fruit. Olympic gold medal cyclist Laura Kenny teamed up with Whole Earth Peanut Butter. As Valentine's Day approaches, here are all the delicious reasons you should be eating more chocolate. Chef Dom Ruggiero shows you how to leave the junk food on the sidelines.

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This delicious pick from Angie's leaves out oils and other less-desirable ingredients. Just be mindful of portion size since it can be hard to stop eating popcorn once you start, adds Kimberly Gomer, RD , a Miami-based registered dietitian who specializes in weight loss, diabetes, cholesterol, and polycystic ovary syndrome.

Buy it now. Per serving 3 cups of air-popped popcorn : 93 calories, 1. Pankonin is a fan of nuts like walnuts, peanuts, and almonds because they are full of heart-healthy monosaturated fats and fiber.

Per serving of raw almonds ¼ cup : calories, 15 g fat, 7 g carbs, 4 g fiber, 6 g protein. Yes, a small serving of dark chocolate can be super satisfying if you're trying to lose weight. Plus, it's loaded with energy-boosting nutrients like magnesium and iron, says Pankonin.

Stick to two to four squares a day and opt for 70 percent cocoa or more, adds Gomer. Per serving two pieces : 70 calories, 4. Pankonin is a fan of dates because they are sweet, yet high in fiber as well as antioxidants.

Per serving 1 date : 66 calories, 0. Grapes are a great source of hydration and fiber, says Pankonin. Plus, they're naturally sweet.

Per serving 1 cup : calories, 0. Cottage cheese is a great source of protein , which can help you feel satiated, says Pankonin. Per serving ½ cup : 90 calories, 2. Avocados are full of healthy plant-based fats and protein, which both help keep you fuller longer, says Amy Kimberlain, RDN , the founder of Amy's Nutrition Kitchen.

The healthy fats also score a win for keto dieters. Per serving half an avocado : calories, 12 g fat, 6 g carbs, 5 g fiber, 1 g protein. The fiber in veggies can help with bowel movements, lowering blood pressure, and your cholesterol, notes Kimberlain.

The low carb count also makes it a crunchy keto-friendly snack. Per serving 1 stalk of celery : 6 calories, 0. Not only is hummus packed with fiber, but it also has some healthy plant-based fats that will help with satiety and stabilize your blood sugar. Per serving 1 tablespoon : 27 calories, 1.

Beans are a great combination of plant-based protein and fiber that can help you fight cravings, notes Kimberlain. Whole-grain crackers offer a great source of complex carbs for energy, and fiber for satiety, according to Kimberlain. Per serving 6 crackers : 60 calories, 1.

Greek yogurt is packed with protein. Plus, you can add in fresh, healthy fruit for even more nutrients and fiber, says Kimberlain. Per serving 8 ounces of plain Greek yogurt : calories, 0 g fat, 11 g carbs, 0 g fiber, 22 g protein. Whether you prefer peanut butter or almond butter , the healthy fats and protein in nut butters will help keep you full, says Kimberlain.

Per serving 2 tablespoons : calories, 13 g fat, 9 g carbs, 2 g fiber, 9 g protein. Oats are high in fiber and protein, which are digested at a slower rate and can help stabilize blood sugar, says Roxana Ehsani, RD, CSSD, LDN , a nutritionist in Miami, Florida. Per serving ½ cup : calories, 3 g fat, 33 g carbs, 4 g fiber, 5 g protein.

A leafy green like kale is loaded with vitamins and antioxidants like vitamin K and folate , as well as gut-healthy fiber, says Ehsani. Get the recipe. Per serving 1 smoothie : calories, 0. Like kale, spinach is another leafy green that is high in vitamins like vitamin C and K, and folate.

Throw it in a smoothie or soup, suggests Ehsani. Per serving 1 smoothie : calories, Chia seeds are packed with omega-3 fatty acids, which can help reduce inflammation and boost brain health, as well as fiber and protein, says Ehsani. They blend perfectly with yogurt or oatmeal, or in a smoothie for a well-rounded snack.

Per serving 1 tablespoon : 60 calories, 4 g fat, 5 g carbs, 3 g fiber, 2 g protein. These juicy berries have tons of vitamin, potassium, iron, and calcium, says Ehsani. They're naturally sweet and you can eat them fresh or frozen alone, or with another snack like nut butter or yogurt.

Per serving 1 cup : 64 calories, 0. Watermelon is over 90 percent water, according to Ehsani, so it offers tons of hydration as well as fiber to help fill you up. Per serving 1 cup diced : 46 calories, 0. Eating whole fruits like pears are great for weight loss because not only are they packed with fiber, but they also require more chewing and mindfulness , which can help make you feel fuller, says Jonathan Valdez, RDN , the owner of Genki Nutrition.

Per serving: 96 calories, 0. Trail mix can help make you feel full thanks to the fiber from nuts and satisfy your sweet snack cravings from fruit or a bit of chocolate, says Valdez. Again, just be mindful of portion size since dried fruit and nuts can rack in calories and concentrated sugars, adds Gomer.

Per serving ¼ cup : calories, 8 g fat, 16 g carbs, 2 g fiber, 3 g protein. Chickpeas are high in fiber and a good source of protein, and by roasting them, they offer a satisfying crunch, says Valdez. Per serving ½ cup : calories, 2 g fat, 19 g carbs, 4 g fiber, 6 g protein. Raw veggies like cauliflower are great sources of fiber that will keep you full throughout the day, says Valdez.

He suggests eating it with hummus or our favorite salad dressing. Per serving: 27 calories, 0. Bananas are another great source of fiber and a whole fruit, says Valdez. Try eating with Greek yogurt and dark chocolate.

Per serving: calories, 0. Carrots are loaded with fiber 3. Since they are sweet, try adding them to a smoothie. Per serving 1 cup chopped : 52 calories, 0. As an added bonus, the recipe offers substitutes for making it vegan. Per serving 1 bar : calories, 9. The air fryer saves the day again, making twice-fried plantains a healthy snack.

These soft "chips" are perfect for dipping into guacamole. Per serving: calories, 0 g fat 0 g saturated , 27 g carbs, 12 g sugar, mg sodium, 2 g fiber, 1 g protein. this healthy spin on carrot cake cookies is packed with shredded carrots, fiber-rich walnuts and raisins, and heart-healthy oats for a guilt-free version of one of your favorite desserts.

Per serving 1 cookie : calories, 6. This savory dish will make your taste buds happy. Tomatoes pack umami flavor, while feta adds tang and a little bit of salt. Per serving: calories, 11 g fat 5 g saturated , 5 g carbs, 4 g sugar, mg sodium, 1 g fiber, 5 g protein.

Per serving 1 bar : calories, Plus, it makes snack time feel way fancier! Per serving: calories, 1 g fat 5 g saturated , 16 g carbs, 4 g sugar, mg sodium, 1 g fiber, 14 g protein. Gomer suggests sticking to ¼ cup and mixing with yogurt or cottage cheese.

Per serving ¼ cup : calories, Carrots and hummus are a great snack as-is, but adding a sprinkle of everything bagel seasoning like this version from Trader Joe's! will make your taste buds extra happy. Eat with one cup of baby carrots.

Per serving: calories, 12 g fat 5 g saturated , 27 g carbs, 12 g sugar, mg sodium, 10 g fiber, 6 g protein. If you need a slightly bigger snack that packs a protein punch, try these mini black bean taco cups. Per serving 1 cup : calories, 5. Robin Plotkin, RD, suggests a healthy version of the classic dessert by halving a banana, then topping it with yogurt and nuts.

Make it: Slice a small banana in half vertically. Per serving: calories, 10 g fat 1 g saturated , 33 g carbs, 18 g sugar, 23 mg sodium, 4 g fiber, 10 g protein.

Enjoy with raw veggies to increase your fiber without adding fat or calories. Per serving ¼ cup : calories, 9. This healthy snack is great for breakfast lovers—it's as satisfying as a meal, but the slightly smaller portion size won't weigh you down.

Plotkin recommends using hard-boiled eggs for convenience, which you can make ahead or buy. If you have access to a stove, you can also opt for a scrambled or fried egg.

Make it : Toast a slice of whole-grain toast. Top with one egg, cooked to your preference. Per serving: calories, 6 g fat 2 g saturated , 20 g carbs, 4 g sugar, mg sodium, 3 g fiber, 11 g protein.

Fast food fries are a classic snack-attack weakness. Per serving: calories, 7. This might seem like just something for kids, but it's actually a pretty great snack—especially for replenishing post-workout, thanks to the simple carbs from the chocolate and the milk's lactose. Make it: Stir one tablespoon of chocolate syrup into a cup of almond or soy milk, per Gomer.

Per serving: calories, 5 g fat 3 g saturated , 25 g carbs, 21 g sugar, mg sodium, 1 g fiber, 8 g protein. Sure, topping Greek yogurt with fruit is a staple healthy snack.

But if you need to switch things up, these popsicles take all the health benefits of yogurt parfait and cram them into flavorful frozen treats perfect for enjoying poolside. Per serving 1 popsicle : calories, 4. Per serving: calories, 4 g fat 0 g saturated , 20 g carbs, 1 g sugar, mg sodium, 6 g fiber, 6 g protein.

Per serving ¼ cup : calories, 5 g fat, 19 g carbs, 4 g fiber, 10 g protein. Dates have a honey-like sweetness, which combines with the strong flavor of pistachios into a snack that feels like dessert. Make it: Combine two pitted dates with two tablespoons of pistachios.

Per serving: calories, 7 g fat 1 g saturated , 40 g carbs, 33 g sugar, 35 mg sodium, 5 g fiber, 4 g protein. Indulge without spoiling your appetite for later.

Per serving 1 ball : calories, 7 g fat, 9 g carbs, 2 g fiber, 5 g protein. Plotkin loves sprinkling edamame, in its shell or out, with a bit of sea salt. In addition to plant-based protein , you get fiber and a good dose of potassium.

Per serving: calories, 8 g fat 1 g saturated , 8 g carbs, 2 g sugar, mg sodium, 1 g fiber, 8 g protein. Roasting kale chips is a great way to get that salty crunch without all the grease. Per serving 1 bunch : calories, 14 g fat, 7 g carbs, 3 g fiber, 3 g protein.

This sounds crazy indulgent, but it's actually a well-balanced snack, says Plotkin. You'll get protein and lots of fiber, which will help slow the digestion of the little bit of added sugar from dark chocolate preventing a mid-afternoon crash.

Per serving: calories, 13 g fat 4 g saturated , 35 g carbs, 25 g sugar, 74 mg sodium, 7 g fiber, 4 g protein. Something about eating food on a stick just makes it more fun—especially when that food is covered in chocolate and tastes like it should have way more calories than it does.

Per serving 1 pop : calories, 9 g fat, 21 g carbs, 6 g fiber, 2 g protein. Get creative with your microwave and make a tasty snack with enough protein to carry you to your next meal. Per serving: calories, 10 g fat 5 g saturated , 11 g carbs, 1 g sugar, mg sodium, 3 g fiber, 11 g protein.

Plus, it just looks pretty! Roast at ° F for 30 minutes. Let cool slightly, then eat. One batch makes three servings.

Per serving: calories, 8 g fat 1 g saturated , 17 g carbs, 2 g sugar, mg sodium, 4 g fiber, 5 g protein. Got ripe avocados? Tired of making guacamole?

Per serving: calories, DIY it instead. Make it: Spread one tablespoon almond butter or any nut or seed butter between one ounce whole grain crackers. Per serving: calories, 12 g fat 2 g saturated , 23 g carbs, 2 g sugar, mg sodium, 5 g fiber, 8 g protein. This recipe jazzes up beautiful berries and banana slices with the bright flavors of citrus and mint to make your boring fruit salad a bold one.

Per serving ¼ of recipe : calories, 0. And you don't have to stick with the plain stuff either. Top with your favorite herbs or spices.

Per serving: calories, 6 g fat 1 g saturated , 28 g carbs, 0 g sugar, 15 mg sodium, 5 g fiber, 4 g protein. Use a cup carrot or cucumber sticks for dipping. Per serving: calories, 3 g fat 1 g saturated , 18 g carbs, 9 g sugar, mg sodium, 4 g fiber, 9 g protein.

And, just like hummus, it tastes great with raw veggies. The cottage cheese is rich in protein, while almonds add crunch and healthy fats.

And a hint of honey makes things sweet without going overboard on added sugar. Per serving: calories, 10 g fat 2 g saturated , 12 g carbs, 10 g sugar, mg sodium, 2 g fiber, 17 g protein.

This dairy-free drink, usually served hot, is loaded with anti-inflammatory turmeric and ginger—and now you can enjoy the flavors and health benefits of golden milk in portable little snack bites that are low cal, low carb, and low fat. Per serving 1 bite : 96 calories, 6. Per serving: calories, 8 g fat 0 g saturated , 16 g carbs, 2 g sugar, 91 mg sodium, 10 g fiber, 2 g protein.

Per serving 1 bowl : calories, 1. Beef jerky fits the bill, and most brands pack at least 12 grams of protein for less than calories. Look for jerky with less than mg sodium per ounce. Pair with raisins for some energizing carbs and filling fiber.

Make it: Combine one ounce of jerky with two tablespoons of raisins. Per serving: calories, 1 g fat 1 g saturated , 19 g carbs, 3 g sugar, mg sodium, 1 g fiber, 15 g protein. You could even couple it with some fresh fruit or a small serving of nonfat Greek yogurt. Pears have natural sugar and lots of fiber, while string cheese is an easy way to get some satiating fat and protein in on the go.

Make it: Slice one medium pear. If you drink regular soda or energy drinks, look at the amount of added sugar on the Nutrition Facts label. Sugar drinks easily can add excess calories and pounds. Instead, try:. Written by American Heart Association editorial staff and reviewed by science and medicine advisors.

See our editorial policies and staff. Healthy Eating. Add Color. Fighting Food Insecurity. Let's Cook Together. Cooking Skills. Eat Smart. Heart-Check Foods. Losing Weight. Together Tuesdays. Home Healthy Living Healthy Eating Add Color Healthy Snacking. Here are some snack ideas to add to your grocery list: Munchies that crunch Apples sliced with a tablespoon of low-sodium peanut butter.

Vegetables paired with hummus or tzatziki sauce, such as: Carrot and celery sticks. Bell pepper slices. Zucchini or cucumber rounds. Broccoli and cauliflower florets. Cherry or grape tomatoes. Roasted chickpeas. Popcorn air-popped or made with a nontropical vegetable oil.

Rice cakes and whole-grain crackers. Unsalted nuts and seeds. Rethink your drink If you drink regular soda or energy drinks, look at the amount of added sugar on the Nutrition Facts label. Instead, try: Plain or sparkling water.

Add citrus or cucumber slices, mint or other herbs for flavor. Unsweetened tea or coffee.

You can add other flavorings and toppings to your liking, but keep in mind these may contribute extra calories. One serving has about calories, six grams of protein, and seven grams of fiber.

Looking for a healthy, crunchy snack that can satisfy your chip cravings? EnterL roasted chickpea poppers that are full of flavor, easy to prepare, and are calories per serving.

Simply drain and rinse a can of low-sodium chickpeas, toss in a tablespoon of olive oil, season with salt and Italian herbs to your liking, and roast at °F for 30 — 35 minutes. Like other legumes such as beans and peas, chickpeas are praised for their high protein and fiber content.

This recipe provides five grams of both protein and fiber per serving yields 4 servings. Instead, add two tablespoons of powdered peanut butter, a half-cup of raspberries, and half of a small banana to a cup of protein-fortified almond milk and blend until smooth.

Powdered peanut butter is a delicious, high-protein, low-calorie, and low-fat alternative to regular peanut butter, and pairs well with fiber-rich fruits. Tired of the painful process of slicing and dicing your avocados? Why not skip the hassle and turn your avocado into a vehicle for something delicious and nutritious!

Slice an avocado in half, remove the pit, and spoon in a mixture of half a can of albacore tuna, a tablespoon of non-fat Greek yogurt, lemon juice, and salt and seasonings to your liking. Avocados are an excellent source of fiber, and provide 14 grams per average-sized fruit.

Olympic gold medal cyclist Laura Kenny teamed up with Whole Earth Peanut Butter. As Valentine's Day approaches, here are all the delicious reasons you should be eating more chocolate. Chef Dom Ruggiero shows you how to leave the junk food on the sidelines.

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Apple Slices and Nut Butter Switch up the classic combo of apple slices and peanut butter by pairing the fruit with a tablespoon of your second favorite nut butter!

Trail Mix The base of any good trail mix contains nuts, seeds, some type of grain, and something sweet. Egg White English Muffin Top half of a light, multi-grain English muffin with two scrambled egg whites or one-forth cup of scrambled liquid egg whites and a slice of Sargento Ultra Thin cheese.

Greek Yogurt Parfait For just calories, simply layer a single-serve container of non-fat Greek yogurt with a half-cup of berries and a quarter cup of granola substitute — Fiber One Original bran cereal.

Roasted Chickpea Poppers Looking for a healthy, crunchy snack that can satisfy your chip cravings? Tuna Avocado Boats Tired of the painful process of slicing and dicing your avocados? Topics: Diet Protein. Written by Charlotte Martin. Also by Charlotte Martin. Healthy Eating Top 8 Energy-Enhancing Foods.

Nutrition 9 Surprising Food Swaps For a Strong Heart. Newsletter Signup. Follow us Facebook Twitter Youtube Pinterest. Peanut butter can be consumed as it is, and even as a sandwich spread. If you are likely to consume peanut butter sandwich 30 minutes prior to your workout session or a game, then have it with white bread.

For longer gaps, one can choose multigrain bread along with chia or flaxseeds for additional nutrition. Beetroot juice works as an excellent sports drink.

It contains natural dietary nitrates which get converted to nitric oxide in our body. This causes vasodilation resulting in a better supply of oxygen and nutrients to our muscles. It helps increase endurance and provides stamina. So drink a glass of fresh beetroot juice minutes before going for exercise.

Protein powders are not only nutritious but also come with an additional advantage of convenience. Being a good source of complete protein, protein powders are a reliable healthy snack.

These days, protein supplements are also enriched with vitamins, minerals and special ingredients acting as a source of quick and healthy snack providing nutrients in a balanced proportion.

A homemade trail mix is an excellent snack to reap the benefits of both macro and micronutrients. Homemade trail mix can be made simply by mixing almonds, walnuts , cashew nuts, dried berries, raisins along with seeds like pumpkin seeds, sunflower seeds, flaxseeds, melon seeds, etc.

Nuts and seeds are power-packed with good fats and proteins. Dried berries, raisins along with nuts increase energy levels and also deliver ample amounts of vitamins and minerals, all of which work together in augmenting athletic performance.

Another healthy snack on the list is hard- boiled eggs. Eggs are incredibly nutritious and offer protein of high biological value. Similar to egg whites, egg yolks are also packed with nutrients like choline, vitamin A, iron, vitamin B12, and folate.

In order to compensate for carb content, one can also opt for boiled egg tortilla wraps. Indian-origin family of four found dead in San Mateo home. They have been identified as Anand Sujith Henry, his wife Alice Benziger, and their 4-year-old twin boys.

Police responded to a welfare check and found the family dead inside. The kids had signs of smothering, strangling, or lethal overdose. The couple had gunshot wounds and a loaded gun was found beside them in the bathroom. News Lifestyle Fitness 10 healthy snacks for fitness enthusiasts 10 healthy snacks for fitness enthusiasts Here are some healthy, quick and yummy snacks which help curb hunger, ward off fatigue and recover faster.

By: Lifestyle Desk New Delhi January 5, IST. Follow Us. Banana Ensure you have banana 30 minutes before a workout. Oatmeal porridge Oats are rich in soluble dietary fibre named beta-glucan, which helps maintain our energy levels as a result of the sustained release of carbs in our body.

Sweet potato Advertisement. Tags: Fitness gym snacks vitamin a. Join our WhatsApp Channel And stay updated with the top news and updates. JOIN NOW. Post Comment. Indian-origin couple, twin sons found dead in US home.

World Updated: February 14, IST. View all shorts. More Lifestyle Lifestyle Try these exercises to achieve a sculpted back, just like Sushmita Sen.