Snacks are what keep us going throughout the day – when you’re feeling hungry in between meals snacks are what help to bridge the gap and they are great at boosting your metabolism which actually assists in weight loss and on your healthy eating plan.
But they don’t have to be unhealthy. Snacking regularly can actually help to keep your metabolism up, which will help you to more efficiently burn off calories – and if you opt for one of our healthy snacks below, coming in at under 150 calories, you’ll be well on your way to your weight loss goals or to maintaining your weight.
1. Edamame Beans
Edamame beans are actually young soybeans – they are still soft and green, compared to their hard soybean counterparts. They are absolutely packed with protein, along with various other vitamins and nutrients – and a ½ cup serving provides just 94 calories. Serve with some sea salt and a sprinkle of garlic salt or dried chilli flakes for added flavour.
2. Hummus and Carrots
Hummus is a great snack as it is packed with protein, fibre and heart healthy fats – and the carrots are packed with beta-carotene, which is an essential nutrient. 45g hummus and 10 baby carrots comes in at around 140 calories.
3. Peanut Butter, Banana and wholegrain bread
This simple snack of 1 tsp. peanut butter spread on 1 slice of wholegrain bread with 1 small banana is just 150 calories, but it contains tons of vitamins and nutrients, as well as plenty of fibre and protein. Choose a crunchy peanut butter for added texture.
4. Grapes and Cheese
Studies have shown that people who consume 2-3 portions of low fat calcium (cheese, yoghurt, milk etc.) lose more weight than those who don’t – low fat calcium can actually speed up your weight loss. A portion of 30g low fat cheddar cheese and 100g grapes will provide you with just 116 calories.
5. Roasted Pumpkin Seeds
Roasted seeds have a similar flavour to roasted nuts but with slightly less calories and fat. Pumpkin seeds in particular are full of magnesium, zinc and tryptophan, which can reduce anxiety. ½ cup roasted pumpkin seeds in their shells will provide you with 143 calories. For a sweet treat, try sprinkling them with cinnamon or nutmeg and for a savoury treat, you could add garlic powder and paprika.
6. Tuna and Veggie Sticks
Tuna is packed with omega-3s, which are heart-healthy fats, as well as plenty of protein. Opt for tuna packed in water or brine to really cut the calories and serve with veggies such as cucumber, pepper or carrot for a little crunch. I like to sprinkle my tuna with vinegar and pepper, but you might prefer to serve yours with a little low fat mayonnaise or salad cream. Tuna with vinegar and veggie sticks comes in at about 140 calories, depending on the vegetables you choose.
7. Green Olives
Olives are actually a lot more filling than you might think, as they are packed with protein and fibre. They also contain lots of heart-healthy fats and are super tasty. 10 green olives packed in brine will provide you with just 50 calories.
8. Parmesan Popcorn
Popcorn is a lot lower in calories than you might think if you choose a plain variety that isn’t coated with sugar or salt. 2 cups of plain air-popped popcorn topped with 1 tbsp. grated parmesan contains just 90 calories, but you’ll still get a hit of protein and fibre from the popcorn as well as some saltiness, vitamin C and calcium from the parmesan. To make it even better make your own in the microwave.
Bananas. The simple banana is probably the best snack for an instant energy boost. Bananas are relatively low in calories and are packed with potassium, vitamins and fibre. Bananas are low in fat and are very quickly digested, meaning they are quick to satisfy hunger. In a medium sized banana there is approximately 100 calories in and for an extra protein boost, dip your banana in 2 x tbsp of greek yoghurt
10. Pecans and Applesauce
Applesauce is a great sweet treat that is very low in calories but still high in vitamins and minerals. Serve with some pecan halves for added protein, fibre and heart-healthy fats. 110g unsweetened applesauce and 10 pecan halves provides you with 148 calories.
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