Snacking is an important part of life so finding healthy snacks that satisfy your cravings and keep you in line with your health goals is essential. Fortunately, there are countless options for healthy snacks that don’t involve huge levels of empty carbs, fats, salt, and sugar. Snacking is one of the biggest reasons why people struggle to maintain their weight or adhere to their dietary regimen.
If you are serious about maintaining your health but don’t want to give up on snacks, you just need to include healthy snacks in your diet.
Best Healthy Snacks
Some of the best healthy snacks include kale chips, kettle corn, fruit salads, edamame, and avocado, among others.
Kale Chips
Unlike potato chips, kale chips are rich in various B vitamins and dietary fiber. When drizzled with olive oil before cooking them in the oven, the total calories for 1 cup of kale chips is roughly half that of a cup of potato chips. [1]
Kettle Corn
High in dietary fiber and surprisingly low in calories, at only 90 per 3-cup serving, kettle corn and popcorn is quite good for digestion and is very filling. However, if you drizzle the popcorn in melted butter and salt, the health benefits are certainly compromised. [2]
If you love great flavors in your snacks, you should definitely try fruit parfaits. Photo Credit: Shutterstock
Fruit Salad
Combining strawberries, blueberries, watermelon, and grapes into a healthy fruit salad will contribute a relatively low amount of calories to your diet. It will also deliver antioxidants, minerals, and vitamins that your body needs to protect the immune system, prevent chronic disease, and optimize digestion while keeping diabetes under control. According to a recent study in The British Medical Journal, increasing daily consumption of green leafy vegetables as well as fruits in your daily diet reduces the risk of type-2 diabetes. [3] [4]
Avocados
With more healthy fats than almost any other snack food, avocados are also rich in vitamin E, C, K, and various B vitamins. In addition to this, they contain a wide range of minerals, including magnesium and potassium. Avocados can be added to salads, but as a snack, simply add some garlic salt and pepper, then scoop out the delicious fruit with a spoon! [5]
Edamame
Edamame is extremely high in dietary fiber and protein, and 1-cup serving can provide more than 1/3 of your daily requirements for these two nutrients. This snack will also keep you feeling full, which can help you avoid snacking between meals and overeating. [6]
Nutritious and Tasty Healthy Snacks
If you love great flavors in your snacks, you should definitely try healthy and delicious snacks like trail mix, cheese plates, basic burritos, and fruit parfaits.
Fruit Parfaits
Yogurt is packed with probiotics and other important nutrients. Additionally, the mineral, vitamin, and antioxidant levels of blueberries, raspberries, strawberries, and cherries are very well-known. Together a basic fruit parfait can boost your energy levels, while also improving digestive efficiency and strengthening the immune system. [7]
Cheese Plate
People often overlook cheese as a potentially healthy snack. A simple combination of apple slices and smoked gouda cheese is not only a nutrient-dense snack but will also provide calcium, vitamin D, probiotics, vitamin A and vitamin B-6. However, eat cheese in moderation, regardless of how delicious it is! [8]
Basic Burritos
A combination of brown rice, black beans, grilled vegetables, and spices can make for a great burrito in the middle of the day. This will provide good levels of fiber, key minerals, antioxidants, and proteins, without compromising on your calorie limits for the day. [9]
Dark Chocolate & Almond Butter
Not all chocolates are created equal, and in the case of dark chocolate, a small amount can be excellent for heart health and blood circulation. With a huge level of iron and a notable level of fiber, dipping a few squares of dark chocolate in omega-3 fatty acid-rich almond butter is an excellent snack choice. [10]
Trail Mix
Combining nuts, seeds, granola, dried fruit, and dark chocolate into a healthy trail mix is one of the most filling and delicious snacks out there. You will get an invaluable amount of minerals, antioxidants, fiber, organic acids, and complex carbs from this often overlooked snack option. [11]
Fat-burning Snacks
Finding healthy snacks that actually help burn fat isn’t easy, but there are a few which help, such as pears, tofu, lentil salad, green tea, and hard-boiled eggs.
Pears
With more fiber than almost any other fruit, this tart snack can help you avoid overeating by making you feel full. It also helps in regulating the release of blood sugar and insulin in the body. This can help those who are at high risk of diabetes, as well as people who can’t keep their calorie count down. [12] [13]
Lentil Salads
Lentils have an incredibly high level of dietary fiber, 16 grams in a single cup. Making a cold lentil salad mixed with tomatoes and cucumbers can be a protein-rich and high-fiber snack that will leave you satiated for hours. This will help to burn fat and shed those excess pounds. [14]
Green Tea
Famed for its catechins and other antioxidants, green tea is the most popular beverage in the world, and with good reason. Studies have shown that the active ingredients in green tea can speed up the production of norepinephrine, a fat-burning hormone that can quickly help you slim down. [15]
Hard-boiled Eggs
Thanks to the high protein level of eggs, they can give your metabolism a natural boost. When your metabolism is working faster, it is also burning calories faster, which will help you burn fat more effectively and control your weight. [16]
Tofu
For people on a vegetarian or vegan diet, this dense source of protein can be prepared in countless ways and eaten as a snack with jam, mixed with fruits, or fried up and eaten on crackers. The protein in it increases your body’s fat-burning capacity by kick-starting your metabolism. [17]
Easy Healthy Snack Recipes
Some of the best healthy snacks take a bit more time to prepare but are worth it, such as ants on a log or avocado rice cakes.
Ants on a Log
To prepare this delicious snack, simply cut 5 celery stalks into smaller sections and fill the inside of the celery with peanut butter (or almond butter). Then, place 3 or 4 raisins in each stalk section. This makes a perfect snack if you have young kids, or if you are a kid at heart!
Avocado Rice Cakes
To begin, mash 1 medium-sized avocado and mix in a bit of lemon juice, salt, and pepper. Then, spread this avocado mixture onto the top of 1 or 2 rice cakes for a fiber-rich and nutrient-dense snack that is also surprisingly delicious!
Healthy Snacks for Weight Loss
If you are looking to lose weight, but still have the craving for a snack, reach for a vegetable smoothie, oatmeal and blueberries, and grapes.
Vegetable Smoothie
Blending spinach, cucumber, onion, celery, or kale into a delicious vegetable smoothie is a popular way to get all of your veggies for the day, and keep you feeling full for hours. Since most vegetables are low in calories, but high in nutrients and fiber, this snack is a quick way to aid in weight loss efforts.
Oatmeal & Blueberries
Cooking whole-grain oatmeal and adding some blueberries or strawberries is an excellent way to get your fiber intake up for the day. It will also provide a sugary boost of energy and vitamins, including those that stimulate the metabolism and protect the immune system. [18]
Almonds
These delectable nuts are high in protein, healthy bacteria, and dietary fiber, which can help stimulate muscle growth, speed up the metabolism and aid in weight loss efforts. [19]
Grapes
Grape skins contain key antioxidants, as well as a good amount of fiber, which can regulate blood sugar levels and improve energy levels. This can help you try to shed those extra pounds. Even a handful of these sweet treats can satiate your hunger for hours. [20]
