If the nutritionists like them, you should try!!!
There are different opinions among the nutritionists about the effects that snacks cause as they are consuming regularly. Some are scared about gaining extra weight, the others such Kara Lydon, R.D., author of Nourish Your Namaste e-book and The Foodie Dietitian Blog, state that snacks actually keep your weight in check.
We support the people who have positive views as snacking can keep your hunger at bay, prevent overeating at meal times and balance body weight. The key here is to choice snacks that are packed with fiber and protein which will keep you full and fight cravings, says Lydon.
There are a variety of snacks that nutritionists eat, for these purposes, from jelly bowls to peanut butter and antipasti spread.
- SLICED APPLE WITH HUMMUS
This snack is a combination of carbohydrates from the apple and protein and fat from the hummus. According to Laura Cipullo, R.D., author of The Women’s Health Body Clock Diet they supply your cells with a constant flow of energy so you don’t have a need for a larger meal.
As the larger meals require more of insulin, you can keep insulin levels stable by snacking, because it cuts the production of the appetite hormone, ghrelin, and prevents extra belly fat deposits.
What you need: a sliced apple and an individual hummus packet.
- PB&J SPOONS
Instead of bread you can scoop a tablespoon of jelly and tablespoon of peanut butter, and get everything you need this afternoon, before the dinner.
According to Cipullo, the peanut butter delays the sugar high from the jelly, and skipping the bread will keep bloating in check. This snack will boost an energy when the stress hormone cortisol takes a nosedive and you get sleepy.
- GREEK YOGURT WITH ALMONDS AND WALNUTS
Lisa Mikus, R.D.N states that the best choice is to get two percent Greek or Icelandic yogurt because they are high in protein and contain healthy fat that helps keep you full.
She recommended a combination of a cup of plain Greek yogurt and six almonds that helps stabilize your blood sugar and curb cravings. If you add six more walnuts, you’ll get omega-3 fatty acids, which is able to facilitate the production of the hormone leptin. Leptin will help you feel full.
- COTTAGE CHEESE WITH PINEAPPLE
Anyone suffering from PMS should take this snack, when cravings, recommended Cipullo. This combination will give you salty-sweet mix with enough carbs and protein and keep you satisfied for a while.
You can find a proper combination in the store, or also make your own:
– combine cup of chopped pineapple with five ounces of cottage cheese.
- GREEK PARFAIT
As Greek yogurt is packed with 20 grams of protein per eight-ounce serving, it will take a longer time to digest and keeps you full. In addition, it contains probiotics, which support digestion.
Prepare: Mixture of six ounces of Greek yogurt with a 1/2 cup of fresh fruit for an extra fiber and a satiety boost, recommended by Lydon.
Erin Palinksi-Wade, R.D prefer a handful of pistachios, which keeps you satisfied for hours, because it is about 100 calories worth, as well as plant-based fat, protein, and fiber.
Note: You can control your portions as you can count how many of pistachios you ate.
- AIR-POPPED POPCORN
Three cups of air-popped popcorn provide you with only 100 calories, but also with a respective amount of fiber estimated Palinkski-Wade.
You can experiment a variety of toppings, like parmesan cheese, cinnamon, or even taco seasoning.
According to Nora Minno, R.D. edamame is a great way to snack smartly, as one cup has just 190 calories, eight grams of fiber and 17 grams of protein.
By consuming it, you are supporting healthy digestion and to be full longer, due to the fiber containment and you are maintaining lean muscle and keep your metabolism humming, due to the protein containment.
- BANANA WITH PEANUT BUTTER
It is great for the people who are working in an office or those who are fueling up on the go. You need only one tablespoon of peanut butter with a small banana, suggested Mary Jane Detroyer, R.D.N.
The water and fiber you get from this combination will fill you up and help you stay full, while carbs provide you quick energy.In addition, you’ll get some healthy fat in the peanut butter, which satisfies you and stabilizes your blood sugar, explained Detroyer.
- BABY CARROTS WITH GREEK YOGURT
That is a great combination of the carbohydrates from the carrots and the protein and fat from the yogurt, which lists this snack among the well-balanced snacks.
As there are macronutrients consuming them together keeps you satiated for longer and helps lessen the chance of blood sugar spikes,
Recipe: A half-cup of carrots dipped in 1/4 cup of yogurt, that’s it.
- CRACKERS WITH SMOKED SALMON AND HUMMUS
The recommended recipe by Detroyer, when you get sick of the same old snacks, is two whole-wheat crackers, two tablespoons of hummus and two ounces of smoked salmon.
What will you get?
– Protein from the salmon, which provides staying power,
– Carbs from the crackers that give your mood and brain a boost,
– Fat from the hummus for satiation
- SWEET POTATO WITH RICOTTA AND CINNAMON
Detroyer combined half of a small, baked sweet potato into a bowl with 1/4 cup of reduced-fat ricotta and a dash of cinnamon.
What will you get?
– Carbs, fiber, and potassium from the potato,
– Fat and protein from the ricotta, and
– A flavor from the cinnamon,
- GRAHAM CRACKERS WITH CREAM CHEESE AND JAM
As a sweet snack, Detroyer recommended two graham cracker rectangles with two teaspoons of jam and one tablespoon of cream cheese.
Here you’ll get sugar and the cream cheese will add richness and fat, which holds you over between meals.
- BAKED POTATO WITH GREEK YOGURT AND SALSA
Instead of sweet snack, you can get a salty one, choosing a half of a small baked potato, topping it with 1/4 cup of salsa and 1/3 cup of plain Greek yogurt, is a request from Detroyer
You are getting: protein, fiber, and carbs, which is much more than a handful of nuts for about the same amount of calories.
- CRACKERS WITH CHEESE AND AVOCADO
Detroyer called this snack a bomb because you are getting carbs for energy, fiber from the crackers and avocado, and protein from cheese. This is exactly what you need for weight-loss.
How to make: top two whole-grain crackers with creamy, pre-portioned cheese and layer with a slice of avocado.