The words “weight-loss” and “snacks” often appear in the same sentence.
But that might also bring thoughts of “tasteless,” “cardboard,” and “completely unsatisfying.”
Let me give you my best weight-loss friendly snacks that aren’t just nutritious but also delicious!
What’s my criteria you ask?
They have to be nutrient-dense whole foods where a little goes a long way; foods that contain fiber and/or protein.
It’s true – nuts contain calories and fat, but they are NOT fattening!
Well, I’m not talking about the “honey roasted” ones, of course. Those probably are fattening.
Studies show that people who eat nuts tend to be healthier and leaner.
By the way, nuts also contain protein and fiber, which means a small amount can go pretty far in terms of filling you up. Not to mention the vitamins and minerals you can get from nuts.
Did you know that almonds have been shown to help with weight loss? At least 10% of the fat in them is not absorbed by the body, and almonds can also help to boost your metabolism!
Snack Ideas: Pair them up with fresh fruit – cashews & raspberries are my favourite! Make up your own trail mix with your favourite nuts & seeds, even add a little dried fruit or dark chocolate to spruce it up. Add nut butter to apples or inside dates.
As with nuts, studies show that people who tend to eat more fruit, tend to be healthier. (I’m sure you’re not too surprised!)
Yes, fresh fruit contains sugar, but whole fruits (I’m not talking juice or sweetened dried fruit) also contain a fair bit of water and fiber; not to mention their nutritional value with vitamins, minerals, and antioxidants. And fresh fruit is low in calories.
Fiber is something that not only helps to fill you up (known as the “satiety factor”) but also helps to slow the release of the fruit sugar into your bloodstream and reduce the notorious “blood sugar spike.”
Try a variety of fruit (apples, pears, berries, etc.) and pair that with a handful of nuts or you just grab a peach dive right in. Peach season is my favourite, the kids & I just can’t get enough of them, if i had to pick a favourite fruit this would be eat – local, fresh, juicy peaches. If i am not eating them on their own, i am adding them to smoothies, coconut yogurt and salads. Check out my recipe for Peach & Sweet Potato Salad below.
Snack Ideas: Well, the obvious is to just eat real fruit. If you can’t do fresh? Try dried or frozen. Plus, they’re already chopped for you. My kids love frozen mango & cherries. Pair an apple with cheddar cheese. Some frozen blueberries with plain Greek yogurt & honey. Wrap some prosciutto around a peach or pear or another of my favourites fill some dates with natural almond butter.
3. Chia seeds
This is one of my personal favourites.
Chia is not only high in fibre (I mean HIGH in fibre), but it also contains protein and omega-3 fatty acids (yes THOSE omega-3s!). As well as antioxidants, calcium, and magnesium.
Can you see how awesome these tiny guys are?
They also absorb a lot of liquid, so by soaking them for a few minutes, they make a thick pudding (that is delicious and fills you up).
Snack Idea: Put two tablespoons in a bowl with ½ cup of coconut milk and wait a few minutes. Add in some berries, chopped fruit or nuts, and/or cinnamon and enjoy. Also check out my recipe below!
4. Boiled or poached eggs
Eggs are packed with nutrition and most of it is in the yolk.
They contain a lot of high-quality protein and a good amount of vitamins and minerals.
And recent research shows that the cholesterol in the yolks is NOT associated with high elevated cholesterol or heart disease risk.
Yup, you read that right!
Tip: Boil a bunch of eggs and keep them in your fridge for a super-quick (and nutritious) snack!
I don’t need to tell you how great these are for you, but just maybe I need to sell you on the delicious “snackability” of these nutrition powerhouses.
Veggies contain fibre and water to help fill you up, and you don’t need me to tell you about their vitamins, minerals, and antioxidants, right?
You can easily open a bag of baby carrots and/or cherry tomatoes and give them a quick rinse (they’re already bite-sized).
Snack Idea: Use some hummus or gaucamole as a dip or put some nut butter on celery.
Go ahead and try one, or more, of these healthy snacks. Prepare them the night before if you need to. They will not be “tasteless,” like “cardboard,” or “completely unsatisfying.” Trust me.
As a little bonus, I have included 2 recipes this week a great healthy snack of Banana Chia Crisps. and my Peach & Sweet Potato Salad. Let me know what you think of them.