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Snack Food SwapsHealthy Refreshment Options -
Air-pop it and go easy on the seasoning. Popcorn is high in fiber, explains the American Heart Association , which helps make you feel full and may lower the risk of heart disease. And when you make popcorn at home it can also be low in calories, depending on how you choose to top it, so you can enjoy eating this snack without having to worry about overdoing it.
Dress up your popcorn with a touch of sea salt, chili lime seasoning, or a little cinnamon sugar to achieve the flavor you love.
Edamame have lots of health benefits to chew on. Healthline also says they are also packed with fiber and vitamin K and have the power to help lower cholesterol, resulting in edamame being one healthy snack.
We love edamame not only for the solid health benefits it offers to our body but also for the taste, which is buttery and sweet. There are plenty of ways to snack on these green beans too, including the most traditional way: steamed and sprinkled with sea salt similar to what you might find at your favorite sushi bar.
But we're all about trying out new things with our snacks, and say spicing edamame up with a five toast salt and sesame seeds is definitely worth trying.
There's a reason why watermelon is a sought-after refreshing treat during the hot summer months. And that pretty pink color isn't just for show. The hue comes from the antioxidant lycopene, which has been said to help with the risk of diabetes and cancer, according to WebMD. But it doesn't have to be 90 degrees and muggy to enjoy this juicy fruit.
Watermelon is great any time of the year as a healthy, thirst-quenching snack. Simply slice it up or cut it into cubes and put it in your favorite salad.
And in case you're not already sold on eating more watermelon, Healthline points out this fruit is loaded with vitamins A, B6, and C which can help keep your skin nice and soft. Packed with healthy dietary fiber, says Healthline , hummus is a nutritious snack that will get the job done right — and by job, we mean feeding that hunger.
Hummus is made with chickpeas, a powerful legume that offers incredible health benefits on its own. The Cleveland Clinic explains chickpeas can offer protection against things like heart disease and diabetes.
Hummus is also made with other impressive ingredients, including olive oil and garlic, which can help with inflammation. And while hummus is good for you, what you pair with it may not always be.
We know how tempting it is to load up on bread or crackers which are fine in moderation , but if you're looking for a healthier, low-carb snack option, you might want to stick with a side of cut-up veggies, like celery and carrot sticks.
Another option is to enjoy a mix of veggies and pita bread, so you get the best of both worlds. If you're craving something sweet that will actually fill you up, certain granola bars might just do the trick.
Plus, they are the perfect "on-the-go" snack when you're out and about on a walk, a hike, or exploring your town. Packed with delicious ingredients like peanut butter, rolled oats, chocolate, and seeds, granola bars are the perfect treat when your sweet tooth has gotten a hold of you.
Women's Health says these bars are wholesome and rich in fiber, providing a great snack for anyone looking for a healthier option. Personally, we're big fans of these homemade Almond-Quinoa Energy Bars , which are sweet but chewy and full of protein.
Be mindful of which granola bars you choose, as some come packed with sugar and carbs. Luckily, you'll be able to tell these apart from the healthier versions pretty easily. Instead of being made with natural and raw ingredients, the labels will have added sugar and sweeteners, according to Healthline.
Hearing apples are good for you isn't anything new. Apples have a reputation for "keeping the doctor away," so we already know they are full of health benefits. Apples are rich in a fiber called pectin, which Insider explains can help with your gut health and immune system.
But did you know the chewing required when eating apples is also beneficial? According to Everyday Health , chewing actually helps make you feel fuller faster because you are taking your time eating rather than scarfing it down and not really enjoying it.
Funny how that works. So we say, leave the skin on and get that extra amount of chewing going. Peanut butter can also keep you staying full for a longer amount of time. When enjoyed in controlled amounts, peanut butter is a great healthy snack with lots of protein says WebMD , which can help keep your energy up.
When apples are dabbed with peanut butter, you have a snack that is sweet and nutty, without having you worry about ruining your diet. Another simple, on-the-go snack option is string cheese.
Since it comes in a wrapper, it's easy to throw a string cheese in your bag to enjoy later on. Just peel off the plastic and you're good to go. When you check out the nutrition label on string cheese, you'll notice it has fewer calories than other cheeses, but these little sticks still provide plenty of protein to help feed that hunger.
When choosing a string cheese for a snack, stick with those made with mozzarella cheese, which can have less salt and saturated fats than other options, says Eat This, Not That!
Sting cheese is great on its own but can also be accompanied by other items. Whole wheat crackers are a good option when you're looking for a crunchier bite, or try pairing your string cheese with a side of fruit, such as grapes, to help give it that picnic feel.
A simple snack that offers tons of rewards, a hard-boiled egg is a lean protein that will fill you up. Not only does this food have lots of protein, but a hard-boiled egg is also packed with lots of vitamins and minerals, all good things to help your body stay healthy.
For example, Healthline states vitamin D helps your brain function properly, while the calcium found in egg yolks can help make your bones stay strong, according to the Mayo Clinic. Boil a few eggs ahead of time so they are cooled off and ready to be cracked when hunger strikes.
Of course, you don't have to just stick with a hard boil egg as a snack. There are many different options to incorporate your hard-boiled eggs, such as making an egg salad or deviled eggs instead. Or you can make it really interesting and include the best of both worlds: deviled egg salad.
Kale is known for being one super green and we can't argue with that. With all its health benefits including the possible protection against cancer and type 2 diabetes, according to Medical News Today , plus the ability to help support a healthy heart kale is a vegetable you shouldn't say no to.
Eating kale for dinner is great, but so is chowing down on it during snack time. We love kale chips because they are the healthier option when craving a crispy snack. com says these crispy leafy greens can help add energy to your day, and since they are low in calories, you can go all in and enjoy as many as you like without concern about your diet goals.
And another good thing about kale chips? They are super easy to make. All you have to do is bake them in the oven with your favorite seasonings can't go wrong with the classic sea salt and garlic and voila! The thing about chia pudding is that it looks super indulgent, but is still really good for you.
The key ingredient is chia seeds, which according to WebMD are high in fiber and have antioxidants that can help fight against inflammation. Not only are these seeds good for your body, but they have a mild nutty taste that is really versatile, so they can be added to just about any dish says Bob's Red Mill , no matter the flavor profile.
Chia pudding is as filling as it is tasty, so you won't get any of those pesky hunger pains an hour after you snack. If you're interested in planning ahead, we suggest you try out cardamom coconut chia pudding made with overnight oats. You can prep the night before, so all you have to worry about the next morning is eating.
We know, we know. Avocado toast is such a trendy dish that it's almost overdone. But we can't deny how great this healthy snack is for filling you up and while still enjoying what you're eating.
Good Housekeeping says avocados are packed with fiber and healthy fats, and when you choose the right bread to go along with it, say, of the multi-grain variety you'll get even more fiber in that slice of toast, too. Your cholesterol and digestive system will thank you.
Another reason why we still can't get enough of avocado toast? It's just so darn easy to make, right down to only really needing the two ingredients.
However, this simple dish is also incredibly versatile one more reason for our loyal love affair so you can mix things up by adding in other items, such as salmon, sesame seeds, tomato, or onion. Naturally, nothing says mid-morning snacking like a poached egg on top. Speaking of avocados, you'll get plenty of them and all their benefits by whipping up a fresh bowl of guacamole.
Since it's made with avocados which, as stated above, are packed with healthy fats , snacking on guacamole is a solid choice. It may look light, but thanks to those smashed avocados, guacamole is one of those snacks that, according to CookingLight, will help keep you fuller longer.
And when you add in the other traditional guacamole ingredients, you get even more health benefits not to mention so much flavor. Chopped red onion offers not only a nice bite but can help with your digestive system thanks to its prebiotics, says SwedishAmerican.
The tomatoes are packed with antioxidants that can keep your heart healthy, while the cilantro can help with inflammation. When figuring out what to pair with your guacamole, opt for baked tortilla chips but don't go overboard, as LiveStrong says they can be high in sodium.
Veggies, like celery or bell peppers, are also great alternatives if you're looking to steer clear of chips entirely. If you're looking for an all-around good snack that is a good source of protein and calcium, Healthline says cottage cheese is your match.
Thanks to being packed with protein along with its thick texture , cottage cheese can fill you up while fueling your body with B vitamins and other nutrients. Plus, cottage cheese is a low-calorie snack, so it will work well with just about any diet.
Plain cottage cheese isn't packed with a ton of flavor, but that's what makes it so perfect. It's a great accompaniment to a variety of other ingredients, such as fresh herbs and veggies we love mixing in some dill and cucumber or tomato and basil or fruits like banana and pineapple.
If you don't have any fresh fruit or veggies on hand, don't worry. Try mixing in applesauce with a touch of cinnamon for a sweet, easy snack. Dark chocolate and almonds are the perfect combination of something sweet and crunchy, but did you know it can also offer some health benefits?
Dark chocolate can not only help with keeping your heart healthy but can also boost your mood, according to The Daily Meal , making you feel downright good while eating it. Dark chocolate can also help keep your gut healthy and make sure your metabolism stays in check, thanks to fiber that "encourages the growth of beneficial bacteria in the gut," explains Everyday Health.
According to LiveStrong , almonds are high in protein so they give you that boost of energy when needed to power through that afternoon crash. Mix them together with dark chocolate and you get a healthy snack that offers a lot in just a few bites.
But don't get too carried away — Healthline states that while dark chocolate might have less fat and calories than other candy, it still has a high-fat content, as do nuts.
Eating too much of this snack all in one sitting may have you feeling too full come dinner. Chickpeas, or garbanzo beans, are a protein-packed legume thanks to having all nine essential amino acids, according to Fitness Gene that are considered one helluva "superfood" by some.
Medical News Today says that chickpeas also contain choline, which can help with memory and muscle control. And since they are high in dietary fiber, chickpeas have the ability to help lower cholesterol and keep your digestive system working properly, states WebMD.
While you can simply eat these little guys straight out of the can, roasting them will really take this snack to the next level. One of the simplest ways to roast chickpeas is by sprinkling them with olive oil, sea salt, and curry powder, and popping them into the oven. The end result will offer some serious flavor without being too overwhelming.
If you're looking for something different, there are endless ways to flavor your roast chickpeas, such as our sweet and spiced maple za'atar recipe. A can of tuna can be a fantastic snack for when you're really hungry since it's made of lean protein, according to WebMD.
The fish is also a good source of vitamin D, which can help not only your bone health but also boost your immunity.
On top of all that, Healthline says canned tuna contains iron and omega-3 fatty acids, all good things that will help you fight fatigue and keep your heart healthy. You don't even have to get fancy when eating canned tuna, which makes it all the better.
Choose to stir a little mayonnaise and capers for some added flavor and a smooth texture, and pair with low-fat or whole wheat crackers. If you want something heartier, try adding beans or an egg for even more protein that will definitely keep you full until dinnertime, like a mini niçoise salad.
When we think of smoothies, we right away think of a nutritious snack — but some smoothies can be packed with sugar, especially if they are pre-made. 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. Eat with one low-fat string cheese such as Sargento. Per serving: calories, 6 g fat 4 g saturated , 27 g carbs, 17 g sugar, mg sodium, 6 g fiber, 8 g protein.
If you love sushi, but you're looking for morning snack material, this watermelon sashimi hits the spot. At just 16 calories per bite, you can fill up without filling out.
Per serving 1 piece : 16 calories, 0. Trade your standard trail mix for this cajun-spiced one, which throws some unique mix-ins edamame, pumpkin seeds, and crushed tortilla chips together with paprika, cayenne, and crushed chili flakes for a snack that will fire you up during your afternoon slump.
Per serving 1 popsicle : calories, Homemade granola bars cut back on sugar and fat without sacrificing flavor, and offer fiber rolled oats , omega-3s almonds and flaxseed meal , and a much-needed pick-me-up chocolate chips.
Just stick to one bar at a time, since too many can load on the calories, says Gomer. Per serving 1 bar : calories, 14 g fat, 28 g carbs, 3 g fiber, 4 g protein.
That froyo shop down the street is tempting, but when you can make your own froyo at home in five minutes at just calories per cup , why would you pay money for a snack loaded with sugar and artificial ingredients?
Per serving 1 cup : calories, 0 g fat, 27 g carbs, 3 g fiber, 2 g protein. Per serving 1 banana : calories, 0 g fat, 27 g carbs, 3 g fiber, 1 g protein. All the yummy fall flavors of pumpkin pie in a lightened-up package, perfect for dipping tart green apples into or spreading on a fat-free graham cracker.
Per serving ½ cup : calories, 4 g fat, 21 g carbs, 1 g fiber, 4 g protein. Per serving 1 cup : calories, 10 g fat, 15 g carbs, 10 g fiber, 4 g protein.
Heads-up, chocolate lovers: This cranberry pistachio bark is loaded with antioxidants, vitamin C, fiber, and potassium.
Pair it with a handful of fat-free berries to round out this sweet afternoon indulgence. Per serving 1 oz : calories, 8. Made with only three ingredients, this broccoli soup is an easy, wholesome snack you can feel good about eating.
Per serving: 69 calories, 1 g fat, 14 g carbs, 4 g fiber, 4 g protein. Avocado toast is a healthy snack in its own right—loaded with fiber and unsaturated fats.
You can upgrade it and make it even better by adding more protein from cottage cheese and fiber, vitamins, and antioxidants from cherry tomatoes. Make it: Simply mix together ¼ cup cottage cheese, ¼ medium avocado diced , and a couple of cherry tomatoes cut in half.
Place on top of a slice of whole-wheat toast and sprinkle with an everything bagel spice blend. Per serving: calories, 8 g fat, 25 g carbs, 5 g fiber, 13 g protein. All about apples and need a snack ASAP? Then you will love these easy apple dippers. Make it: Koch says all you need to do is mix ½ cup of two percent plain Greek yogurt with one tablespoon of nut butter and a dash of cinnamon.
Cut up a medium apple into slices, then dip them into the homemade yogurt sauce. Per serving: calories, 10 g fat, 31 g carbs, 6 g fiber, 14 g protein.
Hummus is packed with protein and fiber, but it's also high in carbs. You can still eat hummus while on a keto diet if you keep the amount small like one to two tablespoons. Also, swap crackers with low-carb veggies like red pepper. For people who are on a low-calorie diet, you can pair hummus with jicama and pistachios.
Make it: Serve two tablespoons of hummus with red pepper and jicama slices and one ounce of lightly salted pistachios. Per serving: calories, 18 g fat, 17 g carbs, 7 g fiber, 9 g protein.
This is for those of you who have a sweet tooth. These cookies, made with oats, almond flour, and pumpkin, are a perfect combination of carbs and protein and each is under calories. Bonus: There are only four steps in this recipe from Koch.
Per serving 1 cookie : calories, 8 g fat, 34 g carbs, 3 g fiber, 10 g protein.
Personalized fat burning it through the Refrehment slump Optuons something other than a Snickers bar. Optionss Del Coro MRI diagnosis accuracy a registered dietitian nutritionist, RDN, and Optiona trained chef with more Healthy Refreshment Options 10 Opptions of Healthy Refreshment Options in the field of culinary nutrition. Her Healthy Refreshment Options background in nutrition science, sustainable food systems, and culinary education makes her exceptionally qualified to write about food that is good for us and the planet—while not sacrificing flavor. Emily Peterson is an experienced fact-checker and editor with Bachelor's degrees in English Literature and French. Real talk: Getting from breakfast to lunch to dinner without having a nosh or two in between is nearly impossible. The good news is that there's no reason to restrict yourself—having a healthy snack to tide you over is absolutely encouraged by medical pros and dietitians alike. Women's Health may earn Healthy Refreshment Options from Insulin hormone function links on this page, but we only feature products we Healthy Refreshment Options in. Why Optiions Us? Oltions all, besides boosting energy and providing extra daily nutrients, snacks always make everything better. Think of a healthy snack as a mini meal, says Allison Koch, RDNthe owner of the Running Dietitian. Okay, but can you still snack if you are keto?Mayo Clinic does not Refrshment companies or products. Advertising Healthy Refreshment Options supports our not-for-profit mission. Check out these Healtjy and special offers on books and newsletters from Mayo Clinic Press.
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: Healthy Refreshment Options| 29 Healthy Snacks That Can Help You Lose Weight | If you Refrehsment to buy Healthy Refreshment Options bars, Optioms choosing healthier options with minimal additives. Healthy Refreshment Options best part is, they can be just as tasty as the store-bought versions. Yammy Dried Dragon Fruit Chips. Shamera Robinson, RDis of The Culture of Wellness. Mayo Clinic Alumni Association. |
| Healthy Snacks: Quick Tips for Parents - MyHealthfinder | pornhdxxx.info | Here is a recipe for chocolate chip energy balls, which provide 4 g of protein per ball. Pumpkin seeds. Pinwheel sandwiches are here with their totally retro swirls, ready to be packed into lunchboxes , piled onto game day spreads, or just eaten as an afternoon snack. Edamame beans are immature soybeans that are still in the pod. Luckily, this ingredient has that incredibly smoky, bold flavor we just can't get enough of. |
| Healthy Snacks For Weight Loss - Low-Calorie Snack Ideas | The humble kumquat is a juggernaut of nutrition value, containing a variety of essential oils like limonene , as well as potassium, calcium, Vitamin C, and dietary fiber. Serving Size: 5 kumquats Protein: 1g Calories: 67 Sugar: 9g. This moist, delicious jerky balances fiery habenero with the punchy sweetness of mango for a taste sensation unlike any other. Just 90 calories, this tasty cheese delivers 13 grams of protein per serving to keep you full and ready to tackle what life has to offer. Give your cottage cheese a Hawaiian twist by adding all natural pineapple to the mix. The cottage cheese offers a protein punch, while the pineapple adds a mix of vitamins, minerals, and fiber. The antioxidant compounds in mangoes have been known to fight cancer, keep cholesterol in check, and leave your skin looking radiant. Serving Size: 1 cup sliced Protein: 1g Calories: 99 Sugar: 23g. This variety harnesses the cancer- and cholesterol-fighting properties of antioxidant-rich mangoes. Serving Size: 1 bag 1 oz Protein: 1g Calories: 90 Sugar: 13g. These low-calories, high-nutrient roll ups are super easy - and super delicious. Hummus adds a protein kick. Easy to make, even easier to eat. Place other Pita half on top and place entire ""quesadilla"" on a foreman grill or quesadilla maker until toasted and cheese is melted. Can also cook the pita quesadilla in a pan or toaster oven. Serving Size: 1 pita Protein: 15g Calories: Sugar: 3g. Complex carbs prevent these crackers make them harder for your body to break down, while cheese adds protein to the mix. Ingredients: 0. Photo belongs to The Good Stuff This simple recipe makes delicious, nutritious balls that provide sustained energy throughout the day. You'll notice there's no actual oatmeal in this snack. It's supposed to have the flavor of oatmeal cookies while being raw and grain-free. Olives are rich in healthy fats, vitamin E, and minerals like iron and copper. Serving Size: 10 olives Protein: 0g Calories: 50 Sugar: 0g. Oranges are a classic for a reason - rich in Vitamin C, folate, potassium, and ton of other nutritional goodness. Serving Size: 1 orange Protein: 1g Calories: 62 Sugar: 12g. This delicious tropical fruit contains antioxidant compounds that fight disease, reduce inflammation, and keep you looking young. Serving Size: 1 papaya Protein: 1g Calories: 59 Sugar: 9g. PAQUI chips are a gourmet, non-GMO alternative to the traditional nacho-style chip. Their Very Verde Good flavor combines cool sour cream with green salsa - and is a favorite over at SnackNation HQ. Serving Size: 1 bag 5. A deceptively simple recipe, these roasted chickpeas serve up flavor and protein in equal measure. Ingredients: 1 can Photo belongs to Skinny Mom Super simple, super delicious. Low calorie and high protein make for the perfect snack when you need a pick me up say, around in the afternoon. These Georgia beauties are a great source of dietary fiber and a treasure trove of minerals, including calcium, magnesium, iron, potassium, zinc, copper, and more. Serving Size: 1 medium peach Protein: 2g Calories: 68 Sugar: 15g. Get your peanuts here! Delicious, crunchy peanuts are a great source of antioxidants, are rich in energy, and help balance your cholesterol. Serving Size: 1 oz ~28 peanuts Protein: 7g Calories: Sugar: 1g. Not to mention all the fiber. Serving Size: 1 medium pear Protein: 1g Calories: Sugar: 17g. Serving Size: 1 oz ~16 pecans Protein: 3g Calories: Sugar: 1g. This sweet Hawaiian fruit contains a bounty of vitamins, minerals, and dietary fiber, and has been known to boost the immune system, aid in cellular health, and even prevent certain forms of cancer. Serving Size: 1 cup chunks Protein: 1g Calories: 74 Sugar: 14g. Pineapple boasts the ultimate sweet acidity, and turkey bacon has the ultimate savoriness. Combine these two unlikely companions to create a sweet and salty snack that is bursting with flavor and snacking satisfaction. Ingredients: ½ cup pineapple, cut into 6 cubes 3 slices of turkey bacon 2 tablespoons jarred pimento peppers How to prepare: Cook turkey bacon according to package instructions. Cut each bacon slice in half horizontally. Wrap each slice around a cube of pineapple and secure with a toothpick. Serving Size: 1 Recipe Protein: 6g Calories: Sugar: 8g. Super-light juicy cucumber slices become a healthy, filling snack when you dip them in robust pistachio salsa that is full of surprising flavors and key nutrients. Prepare your pistachio salsa Prepare your pistachio salsa. Use the salsa as a dip or spread it onto the cucumber rounds. Serving Size: 1 cucumber and 2 tablespoons salsa Protein: 2. These fiber-filled, low calorie snacks are packed with Vitamins A and C, aid in digestion, and protect your heart with mg of potassium. Serving Size: 1 plum Protein: 0g Calories: 30 Sugar: 7g. Pomegranates are filled with protein, fiber, folate, potassium, and other vitamins and minerals. Popcorn packs a heart-healthy dose of fiber, and more antioxidants than most fruits and vegetables. Nutritional yeast adds a nutty or cheesy flavor… without the saturated fat of melted butter. Ingredients: 2 cups air-popped popcorn topped with 2 tablespoons nutritional yeast Serving Size: 2 cups Protein: 8g Calories: Sugar: 0g. Sunflower seeds not only provide a nutty taste and texture, but deliver a host of essential vitamins and minerals, including Vitamins E and B, calcium, iron, and protein. Add them to whole grain popcorn for a deceptively delicious treat. Ingredients: 1 small box 1. According to Oldways Whole Grain Council, sorghum provides more benefits than other grains because of its edible hull. No part of the grain is too tough to eat, so we can eat it whole and get all the benefits. In popped form, sorghum tastes like mini popcorn, with a bit less crunch. Radishes have been shown to promote digestion, soothe sore throats, and even prevent viral infections thanks to all the Vitamin C. Serving Size: 1 cup Protein: 1g Calories: 19 Sugar: 2g. Full of cancer-fighting antioxidants, raspberries are super healthy snack packed with fiber and energy. Serving Size: 1 cup Protein: 1g Calories: 64 Sugar: 5g. This whole food protein bar has signature ingredients that you may have heard of - like egg whites, fruits, and nuts. They keep it simple - and simply delicious - with flavors like chocolate sea salt. Serving Size: 1 bar Protein: 12g Calories: Sugar: 12g. Beets are low calorie and high in Vitamin C and folate - and when roasted with olive oil and spice, are utterly delicious. This savory version has meaty mushrooms and hearty kale. Oatmeal has tons of essential nutrients, and it might even slow your digestion, keeping you fuller longer. This recipe is the perfect way to get more oatmeal in your life while keeping your sugar intake down. Photo belongs to Robust Recipes Break the mold of the sweet, fruit parfait and try something unexpected, savory, and satisfying. This layered Mediterranean-inspired creation is packed with protein and bold flavors to keep you satisfied. Layer spoonfuls of the first 4 ingredients until you run out. Dollop the hummus on top of the layers and sprinkle the whole thing with pumpkin seeds. Serving Size: 1 recipe Protein: 18g Calories: Sugar: 6g. This healthier alternative to regular old chips and guac adds the sweet note of plantains to the creamy freshness of guacamole. This delicious dish provides a wallop of lean protein - 26 grams to be exact. Cucumber, grapes, and natural honey provide an irresistibly sweet crunch. Ezekiel sprouted bread provides the healthy foundation of this delicious, filling snack. Packed with complex carbs, fiber, and protein. Add the mandarin segments and blueberries, and then sprinkle chopped pistachios on top. Serving Size: 1 recipe Protein: 9. Cool and refreshing, these addicting veggie bites are full of Vitamin C, fiber, and essential minerals like Iron and manganese. Serving Size: 1 cup Protein: 2g Calories: 35 Sugar: 3g. Perfectly balanced to fuel active lifestyles, these bite-sized delights harness the power of sunflower seeds to provide 5 grams of protein per serving. Serving Size: 1 bag 1 oz Protein: 5g Calories: Sugar: 3g. This low glycemic treat packs 6 grams of protein and will leave you full, satisfied, and firing on all cylinders. This tasty, well balanced snack has it all - fruit for fiber and vitamins, goat cheese for protein, and multigrain crackers for complex carbs. Serving Size: 15 topped crackers Protein: 8g Calories: Sugar: 6g. Fresh, crunchy, and bright green snow peas make a perfectly satisfying and healthy snack alone. But when you stuff these handy nutrient-rich little packages with flavorful, nutrient-rich ingredients, you arrive at the next level of snacking bliss. Snow peas have dense, fibrous pods that provide an amazing crunch and make amazing boats for a number of different fillings. Stir together the cottage cheese, peppers, chives, and salt and pepper. Using a small spoon or a recycled squeezable condiment bottle stuff each pea with filling. Serving Size: 1 Recipe Protein: 16g Calories: Sugar: 6g. Serving Size: 1 oz Protein: 5g Calories: Sugar: 0g. It packs all the comfort and delight of a classic parfait, but it incorporates anti-inflammatory turmeric and nutrient-dense amaranth. Best of all, this treat has no added sugar. Pumpkin seeds or pepitas have a rich, nutty flavor, and contain heart-healthy magnesium, omega 3s, and zinc for immune support. Serving Size: 1 oz Protein: 8g Calories: Sugar: 0g. In fact, it barely has any. One tablespoon of tahini has 1. One tablespoon of butter has 7 grams of saturated fat. Build on this classic recipe to suit your taste. Add apricot jam and black sesame seeds for something sweet, or add sliced hard-boiled eggs and black pepper for a savory kick. Ingredients: 1 slice of whole-wheat toast 1 tablespoon of tahini How to prepare: Simply smooth tahini on the toast. Add your choice of toppings if desired. Serving Size: 1 recipe Protein: 6g Calories: Sugar: Around 1 gram, depending on your bread. The result is a delicious, energy-packed bar free from preservatives, GMOs, and added sugar. Simple and delicious, this lean, protein-filled snack will have you full and energized. Ingredients: 3 slices low sodium smoked turkey slices 3 slice 1 oz provolone cheese How to prepare: Roll slice of cheese and slice of turkey together. Serving Size: 1 roll Protein: 11g Calories: Sugar: 0g. Serving Size: 1 stick 1 oz Protein: 7g Calories: 90 Sugar: 1g. Research shows that the neuroprotective compounds found in walnuts not only support brain health, but could also increase inferential reasoning in young adults. Serving Size: 1 oz Protein: 4g Calories: Sugar: 1g. Watermelon are packed with nutrients, including lycopene, which helps prevent artery hardening and helps block certain types of cancers. Serving Size: 1 cup cubed Protein: 1g Calories: 46 Sugar: 10g. Raw almonds contain a bounty of healthy fats, fiber, protein, magnesium and vitamin E, and help regulate blood sugar and cholesterol levels. Complex carbs, protein, and healthy fats make for an incredibly balanced, delicious snack to stave off hunger and keep you energized. This sodium free, flavor rich snack contains more potassium and fewer calories than any other nut - so get crackin! Contains 5 grams of protein per bar Serving Size: 1 bar 1. The perfect healthy hors d'oeuvres, these easy to make pizza bites swap refined carbs for nutrient- and fiber-rich Zucchini. SnackNation is a healthy office snack delivery service that makes healthy snacking fun, life more productive, and workplaces awesome. We provide a monthly, curated selection of healthy snacks from the hottest, most innovative natural food brands in the industry, giving our members a hassle-free experience and delivering joy to their offices. SnackNation About Careers Blog Tech Blog Contact Us Privacy Policy Online Accessibility Statement. Pricing How It Works Member Reviews Take the Quiz Guides and Resources FAQ Terms and Conditions Website Accessibility Policy. 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Admissions Requirements. Degree Programs. Research Faculty. These are another of Kohn's favorites. Full of fiber, fat, and protein, they're great by themselves—and even better when you put them on top of things like toast, yogurt, or oatmeal. Find more ideas for doctoring up plain oatmeal here. By Korin Miller. By Ashia Aubourg. By Ayana Underwood. Dried fruit can satisfy that mid-afternoon sweet tooth while tiding you over with filling fiber. According to Geiger, dried fruit has all the same nutrients as fresh fruit minus the water, so you can get a bigger impact from a smaller amount. Every well-stocked snack cabinet needs a ridiculously large barrel of pretzels, right? These salty twists get an extra nutrient-boost from spelt flour, an ancient variety of wheat rich in fiber and protein. Almonds are pretty widely available and delicious raw or roasted, salted or unsalted. They pair great with a piece of fruit. Kohn likes pairing creamy and crunchy nut and seed butters with fruit like sliced apples or banana, but there are so many ways to put such a nutrient-dense ingredient to work. You'll benefit from an abundance of fiber, healthy fat, complex carbs and protein, as well as an irresistible nutty flavor that pairs well with all things sweet and savory. Crackers are the perfect crunchy vessel for your nut butter, hummus, or cheese. Whole-grain options are especially satisfying thanks to the extra fiber. Gone are the days when jerky was reserved for camping. This uber-portable and shelf-stable snack earns some serious cred for its major protein boost from meats like beef, pork, and turkey. Plus, she says this easy, healthy snack is infinitely customizable. Drizzle with olive oil and season with dried herbs or spices. Rosemary and Parmesan makes a particularly delectable combination. The nice thing about energy balls is that you can make them yourself with ingredients you might already have in your pantry, like nuts or nut butter, dried fruit, and coconut. There are tons of recipes out there, like these protein bliss balls made from dates, walnuts, cocoa powder, and a bit of espresso. Granola is a beloved healthy, sweet snack because it lasts a long time, is easy to transport, and tastes great with everything from milk to yogurt to cottage cheese or by the handful. Pack up a small amount to keep with you for a protein boost whenever you need one. Cans and single-serving tuna packets are an awesome way to fit some extra protein and omega-3 fatty acids into your day, Kohn says. Pair with some crackers for a killer snack. Snack time is a great chance to treat yourself to a few squares of dark chocolate. These bars combine a few of our favorite healthy snack foods into one: Pumpkin seeds, almonds, and dark chocolate. Grab a box of twelve to have on hand for satisfying a craving for something both salty and sweet. And there are a bunch of great roasted chickpea recipes out there, like this one that makes them taste like a pumpkin spice latte! Granola bars are one of the easiest snacks around. They come in so many flavors, and can contain a decent amount of protein and fiber from nuts and grains. Or, make your own at home for ultimate customization. Paper-thin and crispy sheets of roasted seaweed are a munch-worthy source of fiber and micronutrients like iron. This sweet-savory variety is seasoned with a little sugar, salt, and onion and garlic powders. Nutritiously Yours founder and bilingual dietitian Dalina Soto, MA, RD, LDN, tells SELF she loves avocados as a cracker dip or rice cake spread, maybe topped with a sprinkling of salt and squeeze of lemon. If you love a little heat here and there, keep wasabi peas on hand at all times. This fiery treat is beloved around the world because it's tasty and nutritious, says Geiger. They're a crispy, crunchy, fiery, and fiber-rich snack not to mention, a great way to add a bit of texture and spice to a salad or a soup. Not a huge fan of granola but need a road trip snack that will be just as satisfying? Trail mix has got you covered. Unlike granola, trail mix isn't cooked so each ingredient stands alone. Plus, you can also more easily skip adding foods that you don't like. Seeds from the water lily plant pop up into a lovely popcorn-like snack when heated up. Though the nutritious little snack has long been enjoyed on the Indian subcontinent, it is only recently becoming more commonplace in snack aisles in the U. |
Healthy Refreshment Options -
A 3-oz serving of canned tuna contains an impressive 20 g of protein, which makes it extra filling Additionally, tuna is high in various other nutrients, such as B vitamins and selenium, and contains a considerable amount of omega-3 fatty acids Eggs are undeniably healthy, containing almost every nutrient your body needs.
Hard-boiled eggs make a great portable snack. One hard-boiled egg provides 6 g of protein, which will keep you full and satisfied until your next meal. The fullness-promoting properties of eggs may also reduce the number of calories you consume later in the day 23 , Celery sticks spread with 1—2 tablespoons tbsp.
of peanut butter make a delicious and easy snack. They contain a decent amount of protein from the peanut butter, which provides 9 g of protein per 2-tbsp. Peanut butter and peanuts are known for helping you feel full and have been shown to promote feelings of fullness when consumed between meals 26 , In one small, older study, participants found peanut butter more filling than whole nuts such as almonds or chestnuts Energy bites are a delicious snack made by combining a variety of ingredients, such as nut butter, oats, and seeds, and then rolling them into balls.
You can make a batch ahead of time so you have a snack available when you need to grab one and go. Here is a recipe for chocolate chip energy balls, which provide 4 g of protein per ball. If you include protein powder in your diet, consider trying a recipe that uses it.
This recipe for peanut butter energy bites bumps up the protein to more than 6 g per ball. In addition to being a quick and easy snack, cheese is incredibly healthy and filling.
Furthermore, cheese is rich in protein. Just one slice of cheddar cheese provides 7 g of this nutrient, which may help you feel less hungry 16 , Another study found that children who ate a combination of cheese and vegetables for a snack needed significantly fewer calories to make them full than those who ate potato chips A reasonable portion size for cheese is around 1—2 oz 28—57 g.
Eating a handful of almonds or another type of nut for a snack is a simple way to fill up on protein. One ounce of almonds provides 6 g of protein, along with good amounts of vitamin E, riboflavin, trace minerals, and healthy fats 8.
Snacking on almonds regularly is associated with many other health benefits and may even help you manage your weight 30 , A handful is equivalent to around 22 almonds. Chickpeas, or garbanzo beans, are a legume with an impressive nutrient profile. As a source of plant-based protein, chickpeas are a great snacking option for those following a vegetarian or vegan diet.
One half-cup 82 g of cooked chickpeas contains 7 g of protein and 6 g of fiber, in addition to many vitamins and minerals. The combination of fiber and nutrients in chickpeas may help reduce the risk of several health conditions, such as heart disease, type 2 diabetes, and some cancers One tasty way to prepare chickpeas for a snack is to roast them with some basic seasonings and olive oil.
Roasted chickpeas are crunchy and portable, so you can take them with you and enjoy them when hunger hits. Tofu is a rich source of protein. Tofu is made from soybeans that have been ground, cooked, and pressed to produce a solid curd A 3-oz g serving of firm tofu contains 9 g of protein, which makes it a filling snack Cubes of baked tofu are easy to pack up and enjoy on the go.
Cottage cheese is known for being high in protein. Cottage cheese is also a good source of other important nutrients, including calcium, phosphorus, selenium, vitamin B12, and riboflavin You can enjoy cottage cheese on its own or combine it with fruits and nuts for a delicious snack.
Apples and peanut butter taste great together and make for a nutrient-dense, high protein snack that provides many health benefits. The fiber and antioxidants in apples may improve gut health and reduce the risk of heart disease, while peanut butter has been shown to increase HDL good cholesterol and reduce LDL bad cholesterol and triglycerides 30 , 37 , 38 , A snack of a medium apple with 2 tbsp.
When enjoying a slice of watermelon , you might be in the habit of eating around the seeds. As it turns out, those seeds contain protein, zinc, and iron. They can be roasted to make a crunchy, satisfying snack Roasted watermelon seed kernels contain about 8 g of protein per ounce 28 g You can roast your own watermelon seeds in the oven or buy them pre-roasted.
Watermelon seed butter is a spread you can purchase to use in place of nut butter in snacks or recipes. However, many store-bought versions are high in added sugar or sweeteners and other unnecessary ingredients. You can make a batch on your own by following this recipe , which uses seeds, dried fruit, and protein powder.
Each of these bars contains 9 g of protein. You can skip the chocolate topping if you want a lighter snack. If you prefer to buy protein bars, consider choosing healthier options with minimal additives. Canned salmon is an excellent high protein snack that you can take with you wherever you go. Just 1 oz 28 g provides more than 6 g of protein as well as other nutrients, including niacin, vitamin B12, and selenium Salmon also provides omega-3 fatty acids, which are anti-inflammatory and may lower your risk of heart disease, depression, and dementia 44 , 45 , You can eat canned salmon on its own or add some extra flavor with a little bit of salt and pepper.
It tastes great when paired with crackers or chopped veggies. Single-portion pouches of cooked salmon are available to make it easier to pack salmon with you on the go.
Chia pudding has become a popular snack in recent years — and for good reason. There are 4 g of protein in 1 oz of chia seeds, and they provide some other nutrients, such as calcium, phosphorus, and manganese For example, snacking on chia seeds may help lower your triglyceride levels, which can help reduce your risk of heart disease Soak chia seeds in milk for a few hours until it reaches a pudding-like consistency.
You can add flavorings such as vanilla and cocoa, as in this recipe. For an extra treat, you can make the caramel topping included in the recipe or simply top off the pudding with some fruit. Granola is a baked snack that consists of rolled oats, nuts, and a sweetener such as honey.
But they also tend to be very high in sugar and calories To get more protein and less sugar in your granola, you can make your own version at home. All you have to do is bake oats, nuts, and seeds together, such as in this recipe. Consider using granola in small amounts to garnish a cup of yogurt or berries.
Pumpkin seeds are great for a quick snack, and they contain protein and some other valuable nutrients. One ounce 28 g of pumpkin seeds contains 5 g of protein and significant amounts of fiber, magnesium, zinc, and polyunsaturated fatty acids.
These seeds also provide disease-fighting antioxidants, including vitamin E and carotenoids Some evidence suggests that eating pumpkin seeds may help prevent certain cancers, while their healthy fat content may benefit heart health 53 , You can eat them raw or try roasting them with some spices.
In the United States, you can find single-serving nut butter packs in the nut butter section or checkout lanes of many grocery stores. You can also scoop your preferred peanut butter or almond butter from the jar into small to-go containers.
Feel free to customize your chips with different herbs and spices—the possibilities really are endless. Get the Air Fryer Kale Chips recipe. Everything in moderation! Get the Healthier Oatmeal Cookies recipe.
Meet the love child of two iconic breakfasts: toasted everything bagel with cream cheese and savory avocado toast. Their superpowers combine in these irresistible avocado fries , which rely on the magical air fryer for their crisp texture, rather than deep frying.
Get the Air Fryer Everything Bagel Avocado Fries recipe. For those days when we really need to get a boost of greens, we turn to this perfect green smoothie. Packed with good-for-you fruits and veggies, this smoothie has everything you need to keep you full and energized till dinner.
Plus, it's downright delicious. Get the Green Smoothie recipe. Switch up your normal tater tots by adding finely chopped broccoli and ranch seasoning. Bonus: Using your air fryer will give you ultra-crispy tots in half the time! Get the Air Fryer Broccoli Ranch Tots recipe.
Bite-sized deviled eggs get a smoky kick from harissa Tunisian chili pepper paste in this simple but flavorful recipe. Get the Harissa Deviled Eggs recipe.
Put down that bag of candy! This magical recipe transforms green grapes into a sweet-and-sour snack that tastes suspiciously like Sour Patch Kids.
Get the Sour Patch Grapes recipe. You won't believe these little cookies only have six ingredients, not including a pinch of salt most of which you probably already have on hand!
We made 'em mini for snacking and easier packing in lunch boxes for emergency work snacks. Get the Air Fryer GF Peanut Butter Chocolate Chip Cookies recipe.
These antipasto skewers are the snack of our dreams. Feel free to swap your faves in and out to customize these pepperoncinis for olives, chicken tortellini for cheese Get the Antipasto Bites recipe. When you need a little energy boost, these peanut butter bites will give you new life.
We wanted these protein balls to taste a little bit like cookie dough 😈 , so we added some mini dark chocolate chips. Skip them if you're trying to limit sugar. Get the Peanut Butter Protein Balls recipe. Camille Lowder is the digital food producer at Delish, otherwise known as our resident queen of recipe galleries.
She loves anything vegan , foods masquerading as other foods hello, cauliflower , and a well-used Oxford comma. Mackenzie Filson is a food writer and contributing digital food producer at Delish. 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. Eat with one low-fat string cheese such as Sargento. Per serving: calories, 6 g fat 4 g saturated , 27 g carbs, 17 g sugar, mg sodium, 6 g fiber, 8 g protein. If you love sushi, but you're looking for morning snack material, this watermelon sashimi hits the spot.
At just 16 calories per bite, you can fill up without filling out. Per serving 1 piece : 16 calories, 0. Trade your standard trail mix for this cajun-spiced one, which throws some unique mix-ins edamame, pumpkin seeds, and crushed tortilla chips together with paprika, cayenne, and crushed chili flakes for a snack that will fire you up during your afternoon slump.
Per serving 1 popsicle : calories, Homemade granola bars cut back on sugar and fat without sacrificing flavor, and offer fiber rolled oats , omega-3s almonds and flaxseed meal , and a much-needed pick-me-up chocolate chips.
Just stick to one bar at a time, since too many can load on the calories, says Gomer. Per serving 1 bar : calories, 14 g fat, 28 g carbs, 3 g fiber, 4 g protein. That froyo shop down the street is tempting, but when you can make your own froyo at home in five minutes at just calories per cup , why would you pay money for a snack loaded with sugar and artificial ingredients?
Per serving 1 cup : calories, 0 g fat, 27 g carbs, 3 g fiber, 2 g protein. Per serving 1 banana : calories, 0 g fat, 27 g carbs, 3 g fiber, 1 g protein. All the yummy fall flavors of pumpkin pie in a lightened-up package, perfect for dipping tart green apples into or spreading on a fat-free graham cracker.
Per serving ½ cup : calories, 4 g fat, 21 g carbs, 1 g fiber, 4 g protein. Per serving 1 cup : calories, 10 g fat, 15 g carbs, 10 g fiber, 4 g protein. Heads-up, chocolate lovers: This cranberry pistachio bark is loaded with antioxidants, vitamin C, fiber, and potassium.
Pair it with a handful of fat-free berries to round out this sweet afternoon indulgence. Per serving 1 oz : calories, 8. Made with only three ingredients, this broccoli soup is an easy, wholesome snack you can feel good about eating.
Per serving: 69 calories, 1 g fat, 14 g carbs, 4 g fiber, 4 g protein. Avocado toast is a healthy snack in its own right—loaded with fiber and unsaturated fats.
You can upgrade it and make it even better by adding more protein from cottage cheese and fiber, vitamins, and antioxidants from cherry tomatoes. Make it: Simply mix together ¼ cup cottage cheese, ¼ medium avocado diced , and a couple of cherry tomatoes cut in half.
Place on top of a slice of whole-wheat toast and sprinkle with an everything bagel spice blend. Per serving: calories, 8 g fat, 25 g carbs, 5 g fiber, 13 g protein. All about apples and need a snack ASAP?
Then you will love these easy apple dippers. Make it: Koch says all you need to do is mix ½ cup of two percent plain Greek yogurt with one tablespoon of nut butter and a dash of cinnamon. Cut up a medium apple into slices, then dip them into the homemade yogurt sauce. Per serving: calories, 10 g fat, 31 g carbs, 6 g fiber, 14 g protein.
Hummus is packed with protein and fiber, but it's also high in carbs. You can still eat hummus while on a keto diet if you keep the amount small like one to two tablespoons. Also, swap crackers with low-carb veggies like red pepper. For people who are on a low-calorie diet, you can pair hummus with jicama and pistachios.
Make it: Serve two tablespoons of hummus with red pepper and jicama slices and one ounce of lightly salted pistachios.
Per serving: calories, 18 g fat, 17 g carbs, 7 g fiber, 9 g protein. This is for those of you who have a sweet tooth. These cookies, made with oats, almond flour, and pumpkin, are a perfect combination of carbs and protein and each is under calories.
Bonus: There are only four steps in this recipe from Koch. Per serving 1 cookie : calories, 8 g fat, 34 g carbs, 3 g fiber, 10 g protein. Snacking on the go? Per serving 1 energy bite : calories, 5 g fat, 15 g carbs, 1 g fiber, 3 g protein.
Healthy Refreshment Options Body composition calculator Healthy Refreshment Options of healthy Oprions options that give your children important nutrients and help satisfy hunger between Healthy Refreshment Options. When selecting pre-packaged snacks, check the Nutrition Optiona label and choose options Almond production have Refreshmdnt or little added sugars and are low in sodium and saturated fat. This content on healthy snacks for kids was adapted from materials from the National Heart, Lung, and Blood Institute and the National Institutes of Health Weight-control Information Network. Reviewed by: Kara Beckman, PhD ORISE Nutrition Policy Fellow Office of Disease Prevention and Health Promotion. Dana DeSilva ORISE Health Policy Fellow Office of Disease Prevention and Health Promotion. Dennis Anderson-Villaluz, MBA, RD, LDN, FAND Lieutenant Commander, U.
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