Snacking is an excellent way to intake extra nutrients into the diets and avoid overeating between the meals. The best way to avoid the temptation of eating more or reaching out for unhealthy food is not to keep them around. Rather than keeping processed food to snack, choose a healthy alternative.
A balanced and healthy approach towards your snacking habit can make a significant difference in your lifestyle. Before we tiptoe ever so lightly into the tasty treats, learn a few benefits that you can avail with healthy snacking.
Curb the Unwanted Cravings
After three to five hours of eating the meal, your blood sugar level dips significantly. Eating snacks ensure that your metabolism revved up and aid in normalizing the blood sugar level. Hunger puts your body into famine mode, slowing the metabolism and making it easier to overeat. Choosing healthy snack options ensures that your body gets vital nutrients without adding calories.
Processed foods and sugary snacks are the fuel that gives an immediate effect but also fades out pretty quickly, leaving you all tired and lethargic. The crash is so quick that your mind becomes sleepy, and you lose focus. Healthy snacks, on the other hand, are fuel that burns slow and keeps you active throughout the day. Having multiple treats a day can help in avoiding post-meal tiredness that comes from consuming a high amount of calories.
Consuming healthy snacks helps in maintaining a healthy blood sugar level, especially when you eat a consistent amount of carbs in each meal. This becomes especially helpful for diabetic patients as it prevents large spikes and dips of sugar level that can make insulin resistance.
When you opt for nutritious snacks, it will help you get vital nutrients throughout the day. It is entirely okay to have high-calorie meals once in a while. However, regularly, your snacks should be nutrient-enriched food such as whole grains, vegetables, fruits, nuts, seeds, low-fat dairy, and so on.
Pita bread is unfamiliar to many people as they are not found in many bakeries. It is a middle-eastern bread that has many health benefits. It is thin and slightly oval in shape. Pita bread is enriched with minerals, vitamins, calcium, iron, and magnesium, making it a perfect snack for you to enjoy.
While you can consume the bread with a variety of sauces and ingredients, using cheese will allow you to stay under 100 calories. Get a whole-grain pita bread and stuff it with part-skin ricotta cheese. It is delicious, wholesome, and contains less than one gram of saturated fat.
Starting your day with a fresh fruit smoothie is a delicious way of getting the essential calcium and antioxidants of the day. They are the perfect addition to your 100 calorie snacks that you can enjoy in between your meals. Additionally, you will also get a healthy serving of fruit and milk. Using yogurt in the blueberry smoothie can help you obtain essential calcium as well in order to keep your bones strong and healthy.
A single glass of blueberry smoothie can help you meet around 20% of the daily calcium requirements. Use frozen blueberries, nonfat yogurt, and ice to make a cold and delicious blueberry smoothie that you can savor slowly.
Edamame is young soya beans, and among the healthiest snacks, you can find. They are green in color and typically sold with their pods still covered. Merely half a cup of edamame has over 4 grams of fiber and 8 grams of protein, sufficient to keep your stomach full.
Furthermore, you will get 10% of your daily recommended iron intake. Similar to almonds and pretzels, edamame is a ready-to-eat snack, so you don’t have to hassle with preparation. They are available in a variety of forms; however, it is better to opt for unsalted versions.
Any fruit is a healthy snack that you can opt for to enjoy in between your meals. Mango has been a popular and favored fruit of many across the globe. Along with being delicious, they are also loaded with many nutritional benefits.
A single serving of frozen mango contains 1.4 grams of protein, 24.7 grams of carbs, 0.6 grams of fat, and 2.6 grams of dietary fiber. With calories counting up to 99, mangoes become an ideal meal to munch in-between your meals. Frozen mangoes are like having frozen candies that give your required beta carotene and fiber while satisfying your craving for something sweet.
When you crave to eat something crunchy, don’t run towards processed food. Instead, dip a baby carrot into a bowl of hummus and enjoy a healthy, delicious, and crunchy snack. Carrots and hummus are two ingredients that are boasted with tons of health benefits, and together they make up for an utterly delightful treat.
Carrots are readily available in basically every supermarket, and you can either make hummus or buy it from the store. It is easier to make, and all you need to do is blend chickpeas, tahini, lemon juice, olive oil, and garlic.
As mentioned above, apple is a healthy and versatile snack that can be enjoyed in various delicious forms. If you have a sweet tooth, peanut butter apple slices are one of the ideals treats to turn to for the munchies. Furthermore, the overall calorie intake will also remain under 100. While you can use any apple for this recipe, green apple is generally considered a healthier option.
Cut an apple into slices and using a spreading knife spread a thin layer of unsalted peanut butter on top of them. Keep the layer as light as possible to ensure that you don’t go beyond the 100 calorie mark. You should be able to layer the apple slices with no more than two teaspoons of peanut butter.
Greek yogurt is another form of yogurt that has become quite popular in recent times. It is loaded with calcium and holds the potentials of strengthening and improving the health of your bone. It is enriched with probiotics that support the growth of healthy bacteria.
Opt for nonfat Greek yogurt that doesn’t contain any added colorants. Use honey to add the sweet factor to the yogurt. Honey is a good source of vitamins and minerals, making it a healthy addition. Take half a cup of plain Greek Yogurt and stir in a tablespoon of honey. This bowl will offer you 12 grams of protein and 84 calories while making you feel like you are eating a creamy dessert.
Potatoe is a vegetable that is available across the globe and for 365 days. They are a rich source of nutrients that can be used to make delicious treats. While it is not entirely a low-carb food, consuming it in the right amount can help you get tons of health benefits.
Bake the half of a medium-sized potato until it softens, keep the skin on. Flavor your snack with the world’s favorite condiment, salsa. There are plenty of ways to make salsa, and each one of them offers a burst of refreshment and flavor to your dish.
Yogurt and sandwich individually both are a popular snacking option, but together they become even better. It is easy to make a snack that can satiate your sweet tooth. Spread frozen yogurt on top of the graham cracker, sandwich them together and enjoy a healthy low-calorie meal.
You can also choose chocolate frozen yogurt, which is even less in calories in order to boost the taste. The key here is selecting the nonfat variant of frozen yogurt. The calorie count of this simple and super delicious snack comes up to 84 calories.
People often avoid pistachios due to its high-fat content, but a majority of its fat is good or unsaturated. This is why pistachios are an excellent snack to munch on when you feel the hunger hit you. Pistachios are a rich source of protein, fiber, potassium, copper, and manganese, making it an ideal snack.
In fact, they are among the rich source of vitamin B6. Pistachios also contain a higher amount of antioxidants than any other form of seeds or nuts. Don’t opt for the salted version of pistachios rather eat them raw or have the dry roasted without the salt. Twenty pistachios will get your calorie intake to 80.
Using frozen banana pops is quite a creative way to include more fruit in your diet. Bananas are a rich source of vitamin C, manganese, and dietary fiber. Moreover, they are also cholesterol-free, fat-free, and sodium-free. Loaded with nutrients, bananas can offer tons of health benefits.
Topping it off with nonfat yogurt amplifies the taste and health benefits you obtain while maintaining the necessary calorie amount. It is super easy to make frozen banana pops. Slice bananas in half and put them into a popsicle stick. Thoroughly coat each slice in a thin layer of nonfat yogurt and put it in the freezer. A single pop would contain less than 80 calories.
Tomato soup has been a part of a healthy diet for a really long time due to is disease combating nutrients. A bowl of tomato soup contains vitamins A, C, E, and K, along with vital antioxidants and minerals that are required to keep you healthy and active. Consuming tomato soup is good for your cardiovascular health, bone health, blood circulation, cancer prevention, diabetes, weight loss, mental health, and more.
A standard bowl of tomato soup contains merely 72 calories. Avoid the cream as it contains high fat and calories. Moreover, if you are buying store-bought tomato soup, then you will have to pay a bit more attention. Check for the calorie count and the label that says low sodium.
If you like cereals, then this one would be an ideal snack for you to try out the next time you crave a snack. Leave out the milk from the popular dry oat cereal, and you have a healthy and low-calorie snack. Oats are one of the healthiest grains that you can find. They are a rich source of minerals, fiber, vitamins, and antioxidants.
Oats reduce the risk of heart diseases, lowers blood sugar levels, facilitates weight loss, and others. All you need is a ⅓ cup of dry oats cereals that you can put in a small bag or container and keep at your office or desk. This serving will sum up your calorie intake up to 70. You can also opt for any other form of whole-grain cereals instead of this.
Grapes come in various forms and colors. There green, red, and purples grapes and all of them are equally delicious and healthy. This fruit is packed with vital nutrients that help in preventing many health issues, including heart disorders, eye problems, cancer, and others.
Moreover, grapes are also a good source of potassium, fiber, and a variety of minerals and vitamins. They are apt for people who are suffering from diabetes. Instead of eating grape jelly or jam, to get the maximum benefit, it is recommended to eat grapes that fresh or frozen. One cup of grape will curb your hunger while keeping your calorie intake below 100.
If you are looking for a tasty savory snack, then smoked salmon roll is an ideal choice for you. Take a slice of smoked salmon, spread a thin layer of low-fat cream cheese and roll it up. This pinwheel is healthy, delicious, and easy to make.
Similar to fresh salmon, smoked salmon also contains a high amount of protein, vitamins, selenium, and magnesium. It is also loaded with docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA), and omega-3 fatty acids that are regarded to lower the probabilities of cardiovascular diseases, Alzheimer’s, macular degeneration, and more. Make sure to keep the layer of creme cheese as thin as possible, and you can enjoy two salmon pinwheel under 100 calories.
Jicama sticks are often overlooked, but it a healthy and low in calorie veggie that can be a perfect snack for you. Jicama is packed with vital nutrients, including minerals, proteins, vitamins, magnesium, potassium, manganese, iron, folate, and fiber.
Enriched with vitamin C, Jicama acts as an important antioxidant to combat various reactions of enzymes. It is extremely low in calories and provides you with a satiating crunch. Slice the jicama into sticks and eat them with salsa. You can munch an entire bowl of jicama without having to worry about calories.
Egg in any form loaded with tons of health benefits. Both yolk and white of an egg are enriched with nutrients, including minerals, vitamins, and proteins. A majority of the protein content of the egg is found in its white. The yolk of the egg contains more calories as opposed to whites.
Boil a couple of eggs and put them in the refrigerator, and you have an instant snack. One hard-boiled egg offers 6 grams of protein and 78 calories. It is a great mid-morning or afternoon snack as the protein you will intake will keep you full longer and prevent overheating.
Dried fruits, along with increased sugar content, can be the complete opposite of healthy snacks. However, if you maintain an adequate portion to a quarter cup, dried cranberries can be a treat to your taste buds. In a quarter cup of dried cranberries, you get only 93 calories. You can opt for unsweetened variety to ensure that the sugar intake is as minimum as possible.
Cranberries are enriched with fiber content that covers around 8% of the daily recommended intake of the fiber along with 6% of the daily recommended intake of vitamin E. You can put it in a zip lock bag or small container and carry it with you quickly to munch whenever hunger hits you.
You might be amazed to see ice cream on top of the list of our low-calorie snacks. Ice creams are healthy snack options as long as you opt for double churned or slow-churned varieties. This process significantly reduces calories and fats while proving the same creamy texture of regular ice cream.
So, people who love ice cream and want to enjoy it without any guilt, slow-churned ice cream is the ideal option. Half a cup of slow-churned ice cream contains 3.5 grams of fat and 100 calories.
If you are looking for a wholesome snack that contains fewer calories, then you can count on popcorn. Certain popcorn brands have merely 100 calories in six cups. Moreover, it is enriched with fiber content that helps you stay full for a longer time. Popcorn is also boasted with antioxidants that fight free-radicals and tryptophan, which is an amino acid vital for your sleep.
The problem with a movie theater and other kinds of kernels are that they include artificial ingredients, making them unhealthy. To enjoy popcorn healthily, buy plain organic kernel, and pop them on the stove-top or microwave using a small amount of olive oil, coconut oil, or clarified butter.
Using merely three simple ingredients, including a tortilla, oil, and cheese; a mini quesadilla makes for an inexpensive yet healthy snack. Typically, it is not considered a healthy option considering that it is filled with cheese. However, by choosing the right ingredients and portion, quesadilla can be nutritious and comforting. A standard quesadilla 150 to 180 calories depending on the ingredients and piece.
Luckily, when you make quesadilla at home, you have better control over the ingredients that you use, hence cutting down the calorie intake. One of the healthiest and most straightforward way to eat quesadilla by sprinkling some grated low-fat cheddar cheese over a half-cut corn tortilla. Fold it further and microwave it for about 20 seconds.
Cottage cheese is boasted with proteins with a half cup offering 14 grams of healthy protein, helping you curb hunger. Give it an exciting twist by adding fruit to the side and make a wholesome snack.
Cantaloupe works perfectly well with cottage cheese and gets the overall calorie count to 100. And it is super easy to make, which further makes it a satisfying snack for you to try. Simply mix low-fat cottage cheese with sliced cantaloupes. While it is a full meal as it is, you can add nuts if you want a little more flavor.
Cheese crackers are not considered a healthy option, but like everything else, it all depends on the portion you use. The key here is to choose whole-grain crackers. The fiber present in the whole-grain crackers will help you curb your hunger.
Furthermore, choose low-fat cheese will provide you required calcium and protein. Three cheese crackers in a single serving are enough to stay under your target of 100 calories.
Almonds are undoubtedly among the most versatile snacks that you can enjoy in between your meals. Almonds are enriched with fiber, proteins, and vitamin E. Since you can just grab-on-the-go, they are the most accessible snacks in our list. But like everything else, the portion is the key. Typically it would help if you did not eat more than a handful of almonds in a day (28 grams).
Additionally, ensure that you opt for an unsalted version to keep it really healthy. To keep your snack intake under 100 calories, 14 almonds a day would be sufficient. They help you concentrate, making them a great snacking option during your working hours.
If you are not a big fan of pretzels, then don’t worry, we have another on-the-go snack that you would absolutely love: pretzels. These are not typically considered a healthy snack if you want to keep your calories under 100. However, there is a way of making that happen.
Rather than regular pretzels, opt for whole-grain pretzels stick as they are cholesterol-free and low in sugar and fat. You can consume six whole-grain pretzel sticks to stay under 100 calories, and you will get 3 grams of fiber. This portion is enough to keep you full for an extended period while providing comfort.
Apples are undoubtedly one of the healthiest snacks in the world, and there are a plethora of ways that you can enjoy it. One of the ways to eat Apple in a healthy and super delicious manner is to bake it. You would get the taste of dessert along with essential vitamins and fibers. And you would not be adding to the calorie.
Make sure you use firm apple so that the inside doesn’t explore while inside the microwave. The next step is to hollow the apple, but don’t use corer as it could slice it all the way through. All you want to do is remove the seeds and core without touching its bottom. You can do the process by a pairing knife.
At this point, you can fill your apple with all the sweet things, but since we are opting for a healthy version, it is better to stick with a little brown sugar and top it off with some baking spices like cinnamon, clove, nutmeg, and so on.
Raisin bread is not only delicious to munch, but it is healthy when consumed in the right proportion. One hundred grams of raisin bread include 4.3 grams of fiber, 33.6 grams of water, 347 milligrams of sodium, 7.9 grams of protein, and 52.3 grams of carbohydrates.
A single slice of raisin bread would give you 80 calories. You can spread a thin layer of light unsalted butter over it. It is a healthy breakfast option, which will keep your body and mind active throughout the day.
Melon contains a high amount of water, which makes it a healthy snack option. Melon comes in different forms, and each one of them is loaded with health benefits. They are the best snack option to keep yourself hydrated. The health properties of melon can cure heart attack and cancer.
When you mix different kinds of melon, it offers a treat to your taste buds. The unusual blend of flavor ensures that your snack is substantial and healthy. Per cup, you get 45 to 60 calories per cup of melon. Mix cantaloupe, watermelon, and honeydew and enjoy a generous bowl of it to curb your hunger.
Veggies are the best source of many nutrients, including minerals, vitamins, zinc, iron, potassium, manganese, and more. Mixing crunchy veggies along with low-fat ranch dressing gives you a perfectly tasty and healthy snack option.
Some of the vegetables that you can include are celery, chopped broccoli, bell peppers, radish, and others. These are some vegetables that contain minimum calories. You can quickly obtain low-fat ranch dressing in the stores if you don’t want to make it yourself.
If you are in a dire need for an energy boost in the afternoon, then this is the perfect time to indulge in a creamy latte. Coffee, when consumed in an appropriate portion, contains many health benefits. One of the main advantages of coffee is that it amps up your mood and energize your mind to concentrate and work better.
Make sure you only get a latte with skin milk and avoid sugary flavored syrups. Lattes are majority milk, which is a good source of calcium and protein.
The plainer your snack, the better it will be for your health. Oranges are a great snack to include in your diet to obtain tons of healthy benefits while enjoying a delicious treat.
An orange has 60 calories, enough to keep you filled for a long time. They are high in fiber and vitamins and contain very low sugar content. You can carry it in your bag and enjoy it whenever you feel hungry and have the urge to munch on a snack.
A stick of part-skin string cheese offers 80 calories and has an impressive 8 grams of protein. It also provides a high amount of calcium without high-fat content as compared to other cheese variants. It is a more accessible, affordable, and on-the-go snack.
Additionally, string cheese is appropriately portioned, so you would not overeat. Only keep one single stick near you in order to stick to your 100 calorie snack.
Cheerios is a classic snack that works for both adults and children alike. You can eat cheerios as a healthy snack by portioning it right. A cup of cheerios has less than 100 calories. The fact that cheerios are made of whole grain makes it a healthy snacking option.
Snacking is an essential aspect of a healthy and balanced diet. The kind of snacks you choose determines how seriously you take your health. Rather than curbing to high-fat snack options, shift your preferences to healthy snacking options. Above are some of the best healthy snacks that are easy to make or obtain and under 100 calories.
Nonfat yogurt is packed with nutritious, which is why it is an integral part of any diet meal. In fact, yogurt is known to reduce risks of heart diseases, osteoporosis, obesity, and others. Plain yogurt that doesn’t contain any added colors and preservatives is thick and white in color. It also has a tangy flavor, which is what you want in this recipe.
Sunflower seeds are enriched with B complex vitamins, an element vital for the functioning of the nervous system. It is also an excellent source of vitamin, protein, potassium, iron, calcium, iron, and magnesium. Take half a cup of plain nonfat yogurt and mix a teaspoon of sunflower seeds.