When it comes to weight loss, you know that snacking can be an important tool. Having a little something-something every few hours keeps your metabolism humming and your blood sugar on an even keel. But eating the same old snacks day in and day out we're looking at you, apple and string cheese is about as exciting as watching grass grow. And then eating it. Steamed. And we wonder why donuts suddenly look like such a good idea.
How much (and what) should you snack on?
When done right, snacking can keep energy levels high, fill nutritional gaps in your diet, and help you control your weight. If you follow a 1,600-calorie diet, you should have about two snacks daily, at about 150 calories each. Try these healthy ideas next time a craving strikes.
1.Fruit And Spice Steel-Cut Oatmeal:
Oatmeal is only for breakfast you say? We say you can throw a serving into a container and eat it as a fiber-rich snack later at work. And with these steel-cut oats, you can make this ahead of time and keep in your fridge for portioning out.
SERVINGS: 4
¾ c steel-cut oats
1 large tart cooking apple (8 oz) chopped + additional for garnish
¼ c chopped dates or dried figs
3 Tbsp honey
1 tsp pumpkin pie spice
½ tsp ground ginger
1% milk (optional)
1. BRING 2½ cups water to a boil in a medium saucepan. Stir in oats and ⅛ tsp salt and bring to a bare simmer. Cook 15 minutes, stirring occasionally.
2. STIR in apple, dates, honey, pumpkin pie spice, and ginger. Return to a bare simmer and cook, covered, until oats are tender but still have a slight bite to them, about 15 minutes longer.
3. STIR in milk (if using) and garnish with additional chopped apple if you like.
NUTRITION (per serving): 217 cal, 5 g pro, 49 g carb, 5 g fiber, 2 g fat, 0.5 g sat fat, 79 mg sodium
2.Mashed Avocado Snack:
If you love guacamole, give this superquick spread a try. This delicious pineapple-avocado combination is something new and different. (And get more tasty ideas with these 25 Things You Can Do With Avocado.)
TOTAL TIME: 5 minutes
SERVINGS: 1
¼ avocado, mashed
¼ c chopped fresh or canned, drained, juice-packed crushed pineapple
½ tsp hot-pepper sauce
Pinch of salt
2 multigrain Wasa crisp breads
Mix the avocado, pineapple, hot-pepper sauce, and salt, and spead over the crisp breads.
NUTRITION (per serving) 161 cal, 3 g pro, 26 g carb, 6 g fat, 1 g sat fat, 0 mg cholesterol, 254 mg sodium, 7 g fiber.
3.Spice Roasted Nuts:
Toasting nuts awakens and deepens their natural flavor, plus it allows you to customize them with your own favorite spice mixtures. Here are four reliable routes to take. Each version makes
4 servings.
Chili Almonds
⅛ tsp chili powder + ⅛ tsp cayenne pepper + salt + 1 c whole unpeeled almonds
NUTRITION (per serving) 116 cal, 11 g fat, 2 g sat fat, 20 mg sodium, 2 g fiber
Curried Cashews
1 tsp curry powder + 1 c unsalted cashews
NUTRITION (per serving) 111 cal, 9 g fat, 2 g sat fat, 3 mg sodium, 1 g fiber
Five-Spice Peanuts
½ tsp Chinese five-spice powder + 1 c salted peanuts
NUTRITION (per serving) 120 cal, 11 g fat, 2 g sat fat, 11 mg sodium, 1 g fiber
Cocoa Pecans
½ Tbsp cocoa powder + 1/4 tsp ground cinnamon + 2 Tbsp sugar + 1 c pecan halves
NUTRITION (per serving) 128 cal, 12 g fat, 2 g sat.fat, 150 mg sodium, 1 g fiber
1. PREHEAT the oven to 400°F.
2. HEAT 1 Tbsp butter and the appropriate spices in a small saucepan.
3. STIR in the nuts, then spread them on a baking sheet.
4. ROAST for 10 to 12 minutes, until very fragrant and warm, but not overly toasted.
4.Cheesy Popcorn:
Sprinkle a tablespoon of parmesan cheese over three cups of air-popped popcorn for a mere 115 calories and a substantial 3 grams of fiber and 5 grams of protein.
Here’s a delicious, high-fiber fruit drink that you can make for a refreshing snack. Including the peel (along with psyllium powder) bumps up the fiber quotient.
SERVINGS: 1
½ c frozen or fresh raspberries
½ apple, cored and coarsely chopped
¾ c unsweetened almond milk or fat-free plain yogurt
1 Tbsp unsweetened soy protein powder (optional)
2 tsp ground psyllium powder
4 ice cubes
In a blender, combine the raspberries, apple, milk or yogurt, protein powder (if using), psyllium powder, and ice cubes. Blend until smooth.
NUTRITION (per serving) 191 cal, 3 g pro, 46 g carb, 3 g fat, 0 g sat fat, 16 g fiber, 146 mg sodium
6.Carrot Muffins:
If you’re looking for some wheat-free options when it comes to snacks, these muffins work great. The carrots provide beta-carotene, and the flaxseeds offer up a near-zero carbohydrate source of fiber. The pecans give the muffins some crunch, while the spices and orange peel add zing.
SERVINGS: 12
1½ c almond meal/flour
1 c chopped pecans
½ c ground golden flaxseeds
2 tsp ground cinnamon
1 ½ tsp baking powder
1 tsp baking soda
1 tsp ground nutmeg
½ tsp ground cloves
½ tsp sea salt
1 c shredded carrots
2 Tbsp orange peel
½ c raisins (optional)
2 eggs, separated
½ c xylitol or ¼ tsp liquid stevia or to desired sweetness
½ c sour cream or coconut milk
¼ c coconut oil, extra-light olive oil, or butter, melted
½ c applesauce
¼ tsp cream of tartar
1. PREHEAT the oven to 350°F. Place paper liners in a 12-cup muffin pan or grease the cups.
2. STIR together the almond meal/flour, pecans, flaxseeds, cinnamon, baking powder, baking soda, nutmeg, cloves, and salt in a large bowl. Stir in the carrots, orange peel, and raisins (if using).
3. WHISK together the egg yolks, xylitol or stevia, sour cream or coconut milk, oil or butter, and applesauce in a medium bowl.
4. BEAT the egg whites and cream of tartar with an electric mixer in a large bowl until stiff peaks form. Gently fold the beaten whites into the egg yolk mixture until combined. Fold egg mixture into the flour mixture until well combined.
5. DIVIDE the batter among the muffin cups, filling each about half full. Bake for 40 minutes, or until a wooden pick inserted in the center of a muffin comes out clean. Cool in the pan on a rack for 5 minutes. Remove from the pan and cool completely on the rack.
NUTRITION (per muffin) 248 cal, 6 g pro, 9 g carb, 22 g total fat, 6 g sat fat, 5 g fiber, 255 mg sodium
7.Dried Figs:
For a fiber-rich fruit snack that provides slow-burning energy to see you through a workout, reach for dried figs, Cynthia Sass, RD.One ounce of dried figs contains 3 grams of fiber for only 70 calories. They're also loaded with potassium, a muscle-repair mineral. Pair them with a half-ounce of raw almonds for an additional 81 calories, 1.5 gram of fiber, and 3 grams of protein.
8.Skinny Crab-Deviled Eggs:
These eggs make great little finger foods to take to your next luncheon or party. For optimal nutrition and taste, use Kraft Mayo with Olive Oil instead of traditional mayonnaise. Not a crab lover? You can swap out all the ingredients hummus; simply hollow out the hard-boiled eggs and fill them with your favorite flavored hummus.
SERVINGS: 8
4 large hard-boiled eggs
4 tsp mayonnaise
1 tsp Dijon mustard
1 Tbsp chopped green onions
¼ c lump crabmeat, shells removed
1. CUT the eggs lengthwise.
2. REMOVE the yolks and place them in a mixing bowl.
3. MASH with a fork and stir in the mayonnaise and mustard.
4. FOLD in the green onion.
5. SPOON about a tablespoon of the mixture into each egg white half and top with the crab-meat.
NUTRITION (per serving) 52 cal, 4 g pro, 1 g carb, 4 g fat, 0 g fiber, 80 mg sodium
Ditch a nightly habit with this 169-calorie milkshake that Skinny Chef Jennifer Iserloh shared with Shape.com. Avocado provides a smooth texture and filling healthy fats with a subtle fruity flavor; cocoa powder satisfies your sweet tooth.
10.Caprese Stacks:
Choose beautiful, ripe tomatoes and fragrant, fresh basil for this satisfying snack. These also make a nice lunch when accompanied with a bowl of soup.
SERVINGS: 2
2 light (100-calorie) English muffins, split
1 medium tomato, cut into 8 thin slices
4 tsp sun-dried tomato bruschetta spread
4 slices (1 ounce each) fresh mozzarella cheese
¼ c fresh basil
1. PREHEAT the broiler. Toast the English muffins until lightly browned and quite crispy.
2. PUT the toasted muffin halves on a baking sheet. Place 2 slices of tomato on each. Top each with one teaspoon of the bruschetta spread and one slice of cheese.
3. BROIL the muffins for 3 to 5 minutes, or until the cheese is melted and starting to bubble. Garnish each muffin stack with fresh basil. Serve hot.
NUTRITION (per serving) (1 serving = 2 stacks) 280 cal, 15 g total fat, 8 g sat fat, 420 mg sodium, 27 g carb, 9 g fiber, 17 g pro, 40% calcium
11.Sweet Cottage Cheese:
There’s a reason dieters swear by this protein powerhouse. For just 155 calories and 15 grams of filling protein, mix a half-cup low-fat cottage cheese with 1 teaspoon of honey and top with 1 tablespoon of cashews and a sprinkle of cinnamon
12.Vegetables with Almond Butter Dipping Sauce:
Elevate your usual veggie and dip approach with this combo that's on the sweeter side.
SERVINGS: 1
4 tsp almond butter
1 Tbsp orange juice
1 tsp rice vinegar
2 tsp peanuts
2 c sliced cucumber, 1 c sliced bell pepper, or ¾ c baby carrots
In a bowl, combine the almond butter, juice, and vinegar and stir until smooth. Top with the peanuts. Dip the veggies in the sauce.
NUTRITION (per serving) 200 cal, 8 g pro, 15 g carb, 14 g fat, 3 g sat fat, 3 g fiber, 105 mg
If you like your dips more on the savory side, you'll love this dip that uses yogurt and seasonings to spice things up.
SERVINGS: 8
32 oz fat-free plain yogurt
Garlic powder to taste
Onion powder to taste
Seasoned salt to taste
Cut-up fresh veggies
1. LINE a strainer with a coffee filter or white paper towel. Place the strainer over a bowl (this catches the liquid that will drain off the yogurt). Spoon the yogurt into the filter-lined strainer.
2. COVER and refrigerate for 8 hours or overnight. This process yields about 16 ounces of yogurt cheese.
3. SEASON the cheese lightly with the seasonings suggested above, or add freshly chopped herbs such as parsley, rosemary or thyme. Use as dip for fresh vegetables.
NUTRITION (per serving) (¼ cup yogurt dip ) 34 cal, 4 g pro, 5 g carb, 0 g fat, 0 g sat fat, 1 g dietary fiber, 85 mg sodium
14.Strawberry Shortcake Smoothie:
Stay full and goregous with this sweet sip. Just half a cup of strawberries provides more than half of the Daily Value of vitamin C, a potent antioxidant that boosts production collagen fibers to help keep skin smooth and firm.
SERVINGS: 1
1 banana
1 c low-fat vanilla yogurt
½ c sliced strawberries
¼ c vanilla soy milk or 1% milk
2 vanilla wafers, crumbled
Combine the banana, yogurt, strawberries, and milk in a food processor or blender and puree until thick and smooth. Spoon into a glass and sprinkle the wafer crumbs over the top
NUTRITION (per serving) 422 cal, 16 g pro, 78 g carb, 7 g total fat, 3 g sat fat, 5 g fiber, 227 mg sodium
15.Gazpacho:
This liquid salad offers up tons of veggies, and it’s easy to take to work in a thermos.
SERVINGS: 1
2 cups grape tomatoes, halved
2 Tbsp chopped celery
2 Tbsp chopped red bell pepper
2 Tbsp chopped onion
2 Tbsp chopped cucumber with skin
1 Tbsp chopped cilantro
2 Tbsp ground flaxseed
Wedge of lime
Pinch of salt
1 c ice water, divided
Hot sauce
1. COMBINE in a blender or food processor the tomatoes, celery, bell pepper, onion, cucumber, cilantro, flaxseed, squeeze of lime juice, salt, and ¼ cup of the water.
2. PULSE for 1 to 2 minutes, or until the mixture is finely chopped.
3. ADD up to ¼ cup more water and pulse to combine.
4. SEASON to taste with the hot sauce.
NUTRITION (per serving) 348 cal, 93 IU vitamin D, 396 mg calcium, 17 g pro, 36 g carb, 14 g fat, 2 g sat fat, 619 mg sodium, 9 g fiber
As an extra health tweak, use a peanut butter that's high in omega-3 fatty acids.
SERVINGS: 32
⅓ c honey
⅓ c peanut butter
¾ c nonfat dry milk
¾ c sesame seeds
¼ c raisins
¼ c shredded coconut
1. COMBINE combine the honey, peanut butter, dry milk, sesame seeds, raisins, and coconut in a large bowl.
2. SPREAD the mixture into an 8 × 8-inch baking pan and refrigerate for 4 hours.
3. CUT into 1-inch squares.
NUTRITION (per square) 58 cal, 1 g pro, 6 g carb, 3 g fat, 1 g sat fat, 0 g dietary fiber 24 mg sodium, 5 g sugars.
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