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
Nuts are an ideal nutritious snack.
They’re linked to a reduced risk of heart disease and may help prevent certain cancers, depression, and other illnesses.
Despite being relatively High in fat they are very filling. Several studies suggest that eating nuts in moderation can help you lose weight.
Nuts provide the perfect balance of healthy fat, Protein, and fiber. They contain 180 calories in a 1-ounce (28-gram) serving, on average because they don’t require refrigeration, they’re perfect for taking on the go.
Red bell peppers are extremely healthy.
Although all bell peppers are nutritious, red varieties are particularly high in antioxidants like beta carotene, capsanthin, and quercetin.
They’re are also rich in vitamin C. In fact, 1 large red bell pepper contains over 300% of the daily value (DV) for this nutrient.
Pairing 1 large red bell pepper with 3 ounces (85 grams) of guacamole adds healthy fat and fiber while keeping this snack’s calorie count under 200.
Plain Greek yogurt and berries make a delicious, nutrient – dense snack.
In addition to being a great source of calcium and potassium, Greek yogurt is also high in protein.
Berries are one of the best sources of antioxidants around. Eat a mixture of differently colored berries to get an array of these powerful compounds.
Combining 3.5 ounces (100 grams) of plain, full-fat Greek yogurt with 1/2 cup (50 grams) of mixed berries provides about 10 grams of protein and under 150 calories.
Apples and peanut butter taste fantastic together.
Apples are high in fiber and polyphenol antioxidants that improve gut health and reduce heart disease risk.
Peanut butter may have additional benefits for heart health. It has been shown to increase HDL (good) cholesterol and reduce LDL (bad) cholesterol and triglycerides.
That said, peanut butter is fairly high in calories. Although it generally hasn’t been linked to weight gain, it’s best consumed in moderation.
A medium apple with 1 tablespoon (15 grams) of natural peanut butter provides a nice balance of sweet flavor with crisp and creamy textures at under 200 calories.
Celery sticks with cream cheese are a classic low-carb, filling snack.
Celery contains luteolin, an antioxidant that reduces inflammation and may help prevent cancer
Five small celery sticks with 2 ounces (60 grams) of cream cheese harbors fewer than 200 calories.
Kale is incredibly healthy, as it’s loaded with fiber and antioxidants like quercetin and kaempferol.
These compounds decrease blood pressure and may reduce your risk of colon cancer. A 1-cup (67-gram) serving of raw kale provides more than 100% of the DV for vitamins A, C, and K. This easy recipe for kale chips provides about 150 calories:
Kale chips
Ingredients:
Directions: Mix all ingredients in a bowl. Place kale pieces on a parchment-lined baking sheet and bake at 350°F (175°C) for 10–15 minutes. Watch them closely, as they can easily burn.
For Workouts less than an hour, keep your snack to 150 to 200 calories total -an open-faced peanut butter and jelly sandwich, a slice of turkey and cheese on crackers, or a handful of trail mix
Cucumber and hummus go well together.
Cucumbers contain cucurbitacin E, a compound that may have anticancer effects.
Hummus is made from chickpeas, olive oil, and garlic, which reduce inflammation and may improve heart health. One cup (52 grams) of sliced cucumbers dipped in 3.5 ounces (100 grams) of Hummus has about 180 calories.
Healthy snacks don’t need to be complicated. Just a single piece of Fruit can be incredibly satisfying.
Portable, easy-to-eat fruits include bananas, apples, pears, grapes, grapefruit, and oranges.
Tomatoes and mozzarella cheese are a flavor match made in heaven — and they’re healthy, too.
Tomatoes are rich in vitamin C, potassium, and lycopene, an antioxidant that may reduce your risk of cancer and heart disease.
Mozzarella is high in protein, calcium and vitamin B12. It may also decrease heart disease risk by raising your levels of HDL (good) cholesterol.
One cup (149 grams) of cherry tomatoes paired with 2 ounces (60 grams) of mozzarella cheese has under 200 calories.
Eggs are one of the healthiest and most weight loss friendly foods you can eat.
They pack plenty of protein, as well as vitamins K2 and B12.
Eggs are incredibly filling and may reduce the number of calories you eat for many hours, which should help you lose weight.
Although their high cholesterol content gave them a bad reputation for years, more recent studies suggest that moderate egg intake doesn’t have any effect on your risk of heart disease.
Two large, hard-boiled eggs contain about 140 calories and 13 grams of protein.
Carrots are among the best sources of carotenoids, including beta carotene, which your body can convert into Vitamin A.
The carotenoids in carrots may reduce your risk of cancer, heart disease, and cataracts.
It’s a good idea to pair carrots with a creamy salad dressing or dip because fat increases your absorption of carotenoids.
A 3.5-ounce (100-gram) serving of baby carrots with 2 tablespoons (30 grams) of blue cheese dressing provides about 200 calories.
A whey protein shake is a good snack when you need something substantial until your next meal.
Studies show that whey protein can help you gain muscle, lose fat, and improve body composition.
Many great whey protein supplements are available online. Look for types without added sugar.
Here’s a recipe for a shake that contains about 150–200 calories and 20–25 grams of protein, depending on the type of protein powder used.
Dried Coconutis tasty, filling, and portable.
It’s high in fat, including medium-chain fats that may increase metabolism, promote weight loss, and improve brain function in people with impaired memory
Make sure to get the unsweetened type, since many packaged options harbor sugar. Unsweetened dried coconut packs about 185 calories in 1 ounce (28 grams).
Olives are one of the nutritious staples of the Mediterranean diet.
They are very high in heart-healthy monounsaturated fats and provide powerful antioxidants like oleuropein.
The plant compounds in olives may reduce inflammation, Insulin resistance, and cancer risk.
Depending on their size, 25 green or black olives have 100–175 calories.