Whether you’re working to manage your diet or not, the hungries can pop up any time of the day or night. And often it’s at a time when something healthy might not be available. This can be a particular challenge if it’s during the day where you might have skipped breakfast or lunch (both not great ideas!) Or perhaps you’re traveling. Maybe the day-to-day gets so busy that it’s hard to carve out time to eat. There can be so many situations where you’ll feel like you’ll literally pass out from hunger, but a meal is not in the agenda or on the schedule
It’s times like these that we’ll be tempted to grab something quick and easy, but that might not be the healthiest option for you. This is when grabbing a healthy snack will benefit you most. Not only are they great for staving off the starvation, but they also will provide you with energy and a little more focus until you are able to have a meal.
Also remember that snacks aren’t just for satisfying those sneaky hunger attacks. Snacks are an important part of a healthy diet. They can give you a great energy boost in the middle of the day, and can also decrease your hunger when it’s time for your meal. Ideally, you want to have snacks that have protein, fiber, and have a high water content.
Water-Rich Snacks
Water-Rich snacks are excellent not only for satisfying hunger, they also help meet your hydration needs. And as mentioned earlier, they can help reduce hunger at mealtime.
Watermelon
Watermelon is very healthy and contains a high level of water. Since watermelon has such a high water content (90%), it has a very low calorie density. This means that you can eat a fairly large portion of watermelon and consume very few calories
Canteloupe
Like watermelon, canteloupe is very nutritious and has a high level of water (90%). It also contains 2 grams of fiber which when combined with water, helps to curtail your hunger. Cantaloupe is also rich in vitamin A which can boost your immune health by protecting you against infection.
Strawberries
Strawberries is another one of those fruits that when combined with other healthy foods like salad or in smoothies. Strawberries are high in fiber and low in calories (100 grams of strawberries contains only about 33 calories.) Eating strawberries on a regular basis has also been know to reduce inflammation which can help protect against disease.
Cucumber
Cucumber is another water-rich food that has several benefits in addition to curbing hunger between meals. Cucumber is high in nutritional value. Half a cup of sliced cucumber contains only 8 calories. It also contains vitamin C, vitamin K and potassium. Cucumbers are also high in antioxidants and can prevent the accumulation of harmful free radicals. They even reduce the risk of chronic disease.
cucumber is high in nutritional value! It contains many important vitamins and minerals. Half a cup of sliced cucumber contains only 8 calories but 1.9 grams of carbohydrates, 0.3 grams of fiber, and 0.3 grams of proteins. It also contains magnesium, potassium, vitamin C, vitamin K, and manganese. Cucumbers are also high in antioxidants and can reduce the risk of chronic disease.
Celery
Celery is one of those very versatile healthy and hydrating foods to include in your diet. It is made mostly of water which contributes to its low calorie content of only 15 calories per cup. It is high in fiber and loaded with nutrients.
Its versatility is what makes it easy to include in your diet since it can be added to soups, pretty much always added to salads, and of course, ants on a log!
Protein-Packed Snacks
Protein-packed snacks are great for when you’re on the go, and are wonderful for helping you feel full longer. Protein snacks leave out sugar, bad carbs and you won’t have those extra calories to deal with. And the good thing is that there are many options for protein snacks other than bars.
Greek Yogurt
Greek yogurt is different than the sweet stuff you’ll find in the dairy section at the grocery store. It’s processed in a way that lets the excess water, lactose and minerals drain out.
Plain Greek yogurt is a great snack that is loaded with nutrients and has many health benefits. It can improve your bone health and it can help boost your metabolism. Greek yogurt also contains probiotics which are good bacteria than can restore a healthy bacterial balance in your gut.
Cheese and Grapes
With one once of cheddar cheese and a handful of grapes, you’ll get about 7 grams of protein. And it’s great for satisfying that tasty snack desire. When the sweetness of the grapes combine with the saltiness of cheese, This common combo is also great for satisfying that sweet tooth that may be the cause of you seeking out that not-so-healthy bit of cake or brownie!
Cottage Cheese
A 5-ounce serving of cottage cheese has up to 20 grams of protein. Cottage cheese is rich in nutrients and while the specific values may vary from one brand to another, one cup of cottage cheese packs 23 grams of protein, and around 180 calories. Cottage cheese is another snack that is great for gut health, and can also help build muscle. And keep in mind that when there is dense muscle, the body burns calories just to maintain it.
Tuna & Crackers
Tuna and Crackers is almost a staple for those who are in a weight-management mode. Tuna is an excellent source of vitamin B12, an essential vitamin needed to make DNA. Vitamin B12 also helps you to form new red blood cells and prevent the development of anemia. The high levels of omega-3 fatty acids in tuna fish may help to reduce the level of omega-6 fatty acids and LDL cholesterol that can accumulate inside the arteries of the heart.
Packing 24g of protein in one ounce of tuna makes this a favorite. Top your favorite cracker or veggie with tuna and you’ve got a great protein packed snack to go.
Beef Jerky
Contrary to some people’s belief, beef jerky is actually a good, tasty, hunger-satisfying protein snack. The strips of beef are dried in a dehydrator or smoker, and this allows it to get rid of the excess fat, and the water lost during this process actually concentrates the protein, twice the amount in the same amount of uncured meat.
Since overindulging in about anything can be bad for you, beef jerky is the same. Keep in mind that some brands of beef jerky include additives in the processing to give it a unique or distinctive flavor. Some brands of beef jerky can also contain high amounts of sodium and sugar. So low-sugar and low-sodium options are best.
High-Fiber Snacks
At a very basic level, high-fiber snacks are very filling and satisfying. But some of the health benefits of fiber are often overlooked. Among other things, a fiber-rich diet can:
- Lower cholesterol levels
- Helps maintain bowel health
- Helps control blood sugar levels
- Helps with keeping your energy level constant
Fiber bars are the most common on-the-go fiber snacks, but there are other fiber snack options you can consider, as well.
Popcorn
When it comes to increasing your fiber intake, popcorn is probably the best snack you can eat. Air-popped popcorn is high in fiber, low in fat, and calorie for calorie, is packed with goodness.
While there are quite a few healthy options on the market, popping it at home gives you that hot, fresh and fun snack. Keep in mind, however, that as soon as you include lots of additives (butter, caramel, etc.), the popcorn loses its punch as a healthy snack. So keep it plain and simple.
Roasted Chickpeas
Chickpeas contain a broad variety of vitamins, minerals, protein and fiber. One cup of chickpeas contains 12g of dietary fiber.
Chickpeas have many health benefits, as well. They contain resistant starch that slows down the digestion of carbohydrates. They can improve colon health and promote heart health. As for fiber, they contain16% of your daily needs in one half-cup serving.
Pears
Pears are one of the leading fruit sources of fiber. A medium-sized pear packs 6 grams of fiber, which equals about 21% of the recommended daily value. One medium pear is only 101 calories and provides vitamin C, vitamin K, and potassium. And all these nutrients are contained in a neat, portable low-calorie, fat-free package.
Avocado
Avocado is one of those fruits that is quite versatile and can be combined with just about anything; Avocados contain close to 20 vitamins, minerals and other nutrients in a medium avocado. It is an excellent source of good fats, and is a nutrient dense powerhouse snack.
Unlike other fruits that can contain 5g or more of sugar per serving, avocados contain less than 1g of sugar per serving.
Almonds
Almonds are a nutritious, portable, low-calorie snack. Although almonds are nutritious, the have a fair amount of calories, so they should be eaten in moderation. You can get almonds salted, unsalted or roasted. And, of course, they’re great raw on salads or some wonderful recipes.
Almonds can be made into almond butter, almond milk, or ground into almond meal. They are a rich source of manganese and magnesium. Almonds are a high-fat food and provides about 22% of the recommended daily allowance of good fat in about 24g of almonds.