10 Healthiest Snacks that you should be Eating Everyday
Do you feel guilty for snacking between meals? Well, you don't have to feel that way because
snacking is not a bad thing, as long as you are choosing the right foods. There are a lot
of healthy snacks that you can eat every day to help you stay on track with your nutrition goals
and maintain your health. Want to know more about them?
Then stay with us as we are going to discuss the 10 healthiest snacks
that you should eat every day. They not only taste great but are also
super nutritious. So let's go.
#1. Kale chips
Loaded with fibers and antioxidants like lutein, B-carotene, and zeaxanthin, kale is great for your
health, and unlike potato chips, it retains its nutritional value when made into chips.
It is an excellent source of proteins and minerals like phosphorus and calcium.
According to the USDA, 28 g serving of baked kale chips have 140 calories with 14 percent of the
recommended daily intake of protein, 12 percent fiber, 40 percent of vitamin C and 60 percent of
the vitamin A recommended intake. You can cook tasty kale chips by tossing the chopped kale in
olive oil with your favorite spices and baking them till they are crispy and ready to eat.
#2. Mixed Nuts
A handful of mixed nuts is one of the most popular healthy snacks and is loved by many.
It provides a perfect balance of proteins, fibers, and healthy fats. Apart from being
crunchy and delicious, nuts are associated with many health benefits and are very filling.
A study published in Nutrients suggests that despite the higher fat and calorie content of nuts
eating them in moderation helps lose weight. The best thing about nuts is that they do not require
any preservation. You don't need to refrigerate them to keep them fresh. All you need to do is
keep them in an air-tight jar and enjoy these crunchy treats whenever and wherever you want.
To get maximum benefits, read the label and make sure to choose the one without any added salt.
#3. Chia pudding Chia seeds are full of fiber,
and you can eat them even if you are vegan or on a ketogenic diet. They are also rich
in antioxidants and healthy fats like omega-3 fatty acids that reduce your risk of inflammation
while also improving your heart health. You can make a pudding out of these chia seeds,
which would make a good snack and still keep your calorie intake below 200.
#4. Greek Yogurt and mixed berries High in calcium and low in fat,
yogurt is extremely good for your gut health. Research published in the British Medical Journal
has shown that the daily intake of yogurt is associated with healthy weight loss, specifically
around the tummy area. The unflavored and low-fat varieties of yogurt contain probiotic bacteria,
which help in the process of digestion. To add a touch of sweetness to the yogurt and make it more
filling, you can berries in it. They are great in taste plus brimming with nutrients like vitamins,
minerals, and antioxidants. You can also add cinnamon or honey to make it more flavorful.
#5. Homemade Smoothie Fruit juices may sound healthy, but they
are not as beneficial as the actual fruit. This is because they lack the fiber from the fruits.
A smoothie prepared from fruit is not just its juice; It also contains the fruit pulp,
thus, giving you all the benefits of the fruit, including the fibers, minerals, and proteins.
According to research published in the journal Nutrients, liquid foods like smoothies make you
feel full for longer, keep you hydrated, and prevent overeating. To gain maximum benefits
out of a smoothie, you can count on a berry-rich smoothie. Do not add any artificial sweeteners
or sugar to it. You can also make smoothies from various vegetables like kale or spinach.
For adding a bright hue to your smoothie, adding beetroot is a good and healthy option.
We've made it halfway through our list, and we sincerely hope you've enjoyed it so far.
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#6. Avocado on Toast Avocado is no doubt a Superfood. It is a rich
source of potassium, healthy fats, and vitamin E. A study published in the journal Critical
Reviews in Food, Science, and Nutrition suggests that avocado has a high content of Vitamin B6,
which helps in the process of serotonin synthesis in your body. Serotonin is a hormone
that is associated with your mood. The more is the production of serotonin, the better is your mood.
How can you take avocado as a snack? Simply, take a slice of whole-grain toast and spread a
medium ripe avocado on it. This treat is not only tasty but also; keeps you full for a long time.
You may also add a pinch of chili sauce to the avocado to give it a spicy touch.
#7. Red Bell Pepper with Guacamole While all bell peppers are healthy,
red bell pepper makes it to the top of the list as it contains an exceptionally high level of
antioxidants. A study published in the journal Molecules shows that bell pepper consumption is
associated with a lower risk of heart diseases and cancer. Pair them with guacamole to have an
amazing little bowl of goodness full of nutrients like vitamins, minerals, and dietary fiber.
#8. Apple slices with peanut butter Peanut butter with the slices of apples,
Doesn't that sound mouth-watering? Well, It is undoubtedly a match made in heaven,
both flavor-wise and from the nutrition point of view. Apples are rich in fiber, whereas peanuts
are a good source of plant-based proteins and healthy fats. Studies published in the Journal
of Food, Science, and Technology have shown that peanuts in the form of peanut butter have a high
nutrition value and keep you full for hours. The combination of peanut butter and apple slices
makes a perfect crispy and creamy snack. You can also add a pinch of cinnamon and boost the flavor
of this amazing snack. Make sure to check the ingredient list of peanut butter while buying one
from the store. Try to buy the peanut butter free of additives, unhealthy fats, and extra sugar.
#9. Dark Chocolate
Dark chocolate is a rich source of antioxidants that neutralize the free radicals and reduce
damage and inflammation, which otherwise can cause life-threatening diseases.
According to the study published in the journal Antioxidants and Redox Signaling, dark chocolate
is associated with the reduction of high blood pressure and lowers the risk of heart diseases
and stroke. Also, it stimulates the production of feel-good chemicals in the brain, which makes you
happy and reduces anxiety and depression. You can pair it with fruits like strawberries or almonds,
walnuts, and cashews. This tastes super delicious and increases the nutritional value. To get all
these amazing benefits, Make sure your chocolate contains at least 70 percent cocoa and less sugar.
#10. Hummus with Cucumber Slices One cannot deny the feeling of freshness when you
eat cucumber. Its crunchy texture and fresh flavor make a great combination with delicious and creamy
hummus. Hummus is prepared from tahini, garlic, chickpeas, and olive oil. According to research
published in the journal Nutrients, hummus is a healthy mixture of fiber, heart-healthy fats,
and plant-based proteins. You can enjoy a cup of sliced cucumbers dipped in hummus to get a
finger-licking good, creamy and crunchy snack that will keep you full for long period. This treat
can be further combined with pretzels and whole grains crackers to increase its health benefits.
So, when your next craving hits you, Instead of less nutritious and highly processed options,
try to aim for these healthy and delicious foods that are natural and beneficial for your health.
Keep these healthy choices in your reach. Also, remember everything is good in moderation, and
these healthy choices are also to be taken in a certain quantity. For example, high quantities of
cheese, dark chocolates, or even nuts are not very good for you. Plan out 2 to 3 portions of snacks
throughout your day and enjoy your in-between meal cravings with nutritionally healthier options.
Will you start eating these delicious snacks after watching this video?
Let us know in the comment section below.
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