Best tasty and healthy snacks when you are trying to lose weight! Weight loss can be effective in helping Osteoarthritis, Diabetes, High Cholesterol and inflammatory arthritis. We know however that snacking can be a challenge for many when trying to lose weight. Our dietitian Monica goes through some great snack ideas and gives you an idea of how much you should be eating to help with your weight loss goals.
Here are 10 healthy, weight-loss-friendly snacks to add to your diet.
1. Dark chocolate and almonds
Dark chocolate and almonds make a rich, satisfying, and portable snack.
Dark chocolate is loaded with flavanols that may lower blood pressure and reduce heart disease risk, provided the chocolate contains at least 70% cocoa solids .
Almonds are high in heart-healthy monounsaturated fat and have beneficial effects on blood sugar control. Studies also show that they can reduce appetite and help you lose weight .
Both dark chocolate and almonds are high in magnesium. One ounce (30 grams) of each provides about 300 calories in total, depending on cocoa content.
2. Chia pudding
Chia seeds are loaded with fiber and can be included in all types of diets, including vegan and ketogenic diets.
They’re also high in antioxidants that help reduce inflammation and improve heart health .
Although they don’t have much flavor, chia seeds do take on an interesting, jelly-like consistency when soaked in liquid. This snack has fewer than 200 calories:
Chia seed pudding
- 1 tablespoon (15 grams) of chia seeds
- 1/3 cup (80 ml) of water
- 1 tablespoon (15 grams) of cocoa powder
- 1 tablespoon (15 grams) of peanut butter
- A pinch
of stevia or other sweetener, if desired
Combine chia seeds and water in a small bowl. Cover and refrigerate for at least 30 minutes. Stir in cocoa powder, peanut butter, and sweetener.
3. Canned salmon or sardines
Canned fish is a fantastic, healthy snack that requires no refrigeration.
Salmon and sardines are extremely high in omega-3 fatty acids that decrease your risk of heart disease and other health problems .
Fish is also a great source of weight-loss-friendly protein, potassium, and vitamin B12. Many types of fish are also high in magnesium.
A 3.5-ounce (100-gram) serving of salmon or sardines contains 17–23 grams of protein and 130–180 calories.
Sardines are one of the most nutrient-dense foods you can eat. Plus, they’re salty.
Sardines are rich in vitamins B12 and D, calcium, iron, and selenium. They’re also an excellent source of anti-inflammatory omega-3 fats .
People who consume diets rich in omega-3 fats tend to be at a lower risk of developing heart disease and dying from heart-related ailments .
Enjoy sardines alongside some veggies or crackers for some crunch.
Edamame beans are immature soybeans that are typically boiled or steamed in their pod.
Edamame makes a delicious, filling snack and can be sprinkled with salt and other seasonings for an extra kick.
Edamame is a good source of plant-based protein and fiber, as well as vitamins and minerals like folate, magnesium, copper, and potassium .
Dip edamame in soy sauce or sprinkle them with sea salt to satisfy your salty cravings in a healthy way.
6. Salted nut butter
When you’re looking for something salty to dip fruit or veggies into, you can reach for a jar of salted nut butter.
A couple of tablespoons of salted almond, peanut, or cashew butter will not only satisfy your salty craving but also may help make you feel more satisfied due to nut butter’s high content of protein and healthy fat .
Try dipping strawberries or apples into creamy salted almond butter or topping celery sticks with chunky salted peanut butter for an irresistible salty snack.
7. Roasted chickpeas
Roasted, salted chickpeas are a high fiber snacking option that’s sure to please even the pickiest of snackers.
Chickpeas are a rich source of folate, iron, manganese, and magnesium — a mineral that’s lacking in many people’s diets .
Magnesium plays many critical roles in the body, and not getting enough of this important nutrient is associated with an increased risk of health conditions like diabetes and heart disease .
Roasted chickpeas can be found at the grocery store or made at home following this simple recipe.
Olives are a perfect choice if you’re looking for a salty snack that offers nutritional benefits.
Research shows that olives are packed with phenolic compounds, including secoiridoids, verbascoside, and flavonoids. Phenolic compounds are antioxidants that help protect cells from oxidative damage and inflammation .
In fact, olives contain 100–400 mg of phenolic compounds per 100 grams of olive fruit, which is about the same amount found in 2.2 pounds (1 kg) of extra virgin olive oil .
Pair olives with some cheese for a low carb salty snack.
9. Cantaloupe slices wrapped in prosciutto
Cantaloupe is a nutritious, tasty fruit.
It boasts powerful antioxidants that fight inflammation, keep your eyes healthy, and reduce your risk of disease .
Very high in vitamins A and C, cantaloupe is also a good source of potassium.
Combining cantaloupe with prosciutto (dry-cured ham) creates a balanced, sweet-and-salty snack for under 200 calories.
Try cutting 3.5 ounces (100 grams) of cantaloupe into wedges. Wrap each wedge with 1 slice of prosciutto.
10. Spicy avocado
Avocados are among the most nutritious and satisfying foods on the planet.
Studies show that they can help lower LDL (bad) cholesterol, improve symptoms of arthritis, and protect your skin from sun damage, .
What’s more, avocados are high in fiber, potassium, magnesium, and monounsaturated fat.
Sprinkle half a medium avocado with salt and a dash of cayenne pepper for a savory, filling snack with around 130 calories.