- What's up? It's Chris Heria, welcome to another vlog.
Today I'm gonna be showing you 10 healthy snacks
that I use to help get me ripped.
Hopefully you can use them as well
to crush your nutritional goals and get ripped as well.
Now, the purpose of a healthy snack is of course
to suppress your momentary hunger,
but should also be to get enough nutrients
that you otherwise wouldn't be getting
or wouldn't be getting enough of
in the meals that you're eating throughout the day.
Things like protein, minerals, vitamins,
fibers, and antioxidants.
And depending on your nutritional goals, body, and diet,
you should already easily be getting enough carbs
and fats in your normal meals.
So you wouldn't wanna be snacking on that
as it would easily make you go over the limit
of how much you actually should be eating every day.
And especially if you're trying to get shredded or lean out,
you're definitely gonna wanna limit the amount of sugar
that you get in a snack or any meal.
And even though it may not be the best idea to snack
on carbs and fats for the average person,
fats are still important in a diet as they play a vital role
in cell division and keeping your immune system functioning.
and carbs are important as well
as they're the body's main source of energy,
but you definitely wouldn't wanna go overboard
because all that stored energy becomes fat if it's not used.
Now, if you're trying to get ripped,
you should be on a caloric deficit,
whether you're just reducing the amount of calories
that you eat in a day or whether you're creating it
by increasing your activity
and burning a lot more calories in a day.
So choosing one of these 10 healthy snacks
that I'm gonna be showing you today
is also better than choosing an unhealthy snack,
because it's gonna keep the calories down low,
as well as help you get all the nutrients
that you need for the day.
And of course, suppress your hunger
so that you stay on track, stay crushing your goals,
and getting shredded and in the best shape of your life.
So with that said, I'm gonna run you through 10
of my favorite healthy snacks.
Now, the first healthy snack is one of my favorites,
Greek yogurt and blueberries.
Slow-releasing protein is great when you don't
need the protein all at once or when you're fasting
and you want it to be released over a period of time.
If you eat this snack for breakfast,
it will slowly release protein
and hold you up until your next meal.
Also consuming a small amount of berries daily
can help in strengthening the metabolism
and prevent any kind of metabolic syndrome and deficiency.
They also help protect against aging and cancer,
and are packed with vitamin C, K, and magnesium.
Now, one serving of Greek yogurt is gonna be 80 calories,
0 grams of fat, 6 grams of carbs,
4 grams of sugar, and 14 grams of protein.
And one cup of fresh blueberries contains 84 calories,
0 grams of cholesterol, 1.1 grams of protein,
3.6 grams of dietary fiber, and 14 grams of sugar.
Now, the second healthy snack we have is celery and hummus.
Starting off with the celery, which is mainly water
so you don't have to worry about overdoing this one.
Celery is also a very high
in vitamins A, C, K, and potassium,
and helps reduce inflammation and help support digestion.
Now, the hummus is high in vitamin C and B6,
and also has calcium magnesium, iron, and zinc,
which also helps digestion and improves gut health.
Now, with the celery,
we're looking at 15 calories per serving.
That's four celery sticks.
0 grams of fat, 3 grams of carbs,
1 gram of fiber, and 1 gram of protein.
The hummus is gonna be 70 calories, 5 grams of fat,
4 grams of carbs, 0 sugars, and 2 grams of proteins,
as well as all the nutrients and vitamins
that I mentioned before.
Now, for the third snack,
we have one of my favorites: almonds.
They come with good fats and they're high in proteins,
but they are calorie-dense
so you wanna watch how much you eat
and you wanna make sure that you're eating
the proper serving size.
Almonds and mixed nuts can also help you
lower cholesterol and triglycerides.
Now, the almonds here are covered with coconut powder
which makes it taste great,
but doesn't add much unwanted calories or sugar.
Now, the nutrition facts with these coconut almonds
are gonna be 160 calories per serving.
That's about 28 nuts, which is 13 grams of fat,
3 grams of sugar, 5 grams of protein.
Now, fourth on my list
we have another one of my favorites: fruits.
Now, you do wanna limit how much you consume,
because a lot of fruits tend to be high in sugar and carbs.
But if you have a sweet tooth,
this is gonna be your best option
and the best bang for your buck
as they're high in vitamins and minerals,
for example, apples,
which are high in vitamin C, B6, and magnesium,
and can help lower high cholesterol
and blood pressure due to the fibers found in apples.
Now, bananas are high in potassium, vitamin C,
contain nutrients that moderate sugar levels,
and improve digestive health.
Now, raspberries are gonna come
with a lot of minerals, vitamins, antioxidants,
and help protect against cancer, diabetes, and obesity.
Now, the nutrition facts on these starting
with the medium green apple is gonna be about 95 calories,
0 grams of fat, 25 grams of carbs, 4 grams of fiber,
19 grams of sugar, and 1 gram of protein.
A medium banana can average around 105 calories,
half a gram of fat, 27 grams of carbs,
3.1 grams of fiber, 14 grams of sugar,
and 1.3 grams of protein.
A cup of raspberries is gonna average 65 calories,
0.8 grams of fat, 15 grams of carbs, 8 grams of fiber,
5 grams of sugar, and 1.5 grams of protein.
All right, number five on the list,
you guys know I love deviled eggs.
Eggs are high in protein and amino acids,
so you know it's gonna suppress your hunger,
but it's also low in calories,
and they're also linked to reducing heart disease.
They're delicious, they're super fast to make,
and they're convenient.
And I already showed you how I make them.
You can check it out on my blog.
Now, the nutrition facts for one boiled egg
is gonna be about 78 calories, 5 grams of fat,
187 milligrams of cholesterol,
half a gram of sugar, and 6 grams of protein.
So you can multiply that
by how many eggs you're gonna eat.
And these deviled eggs were just made with mustard,
which is 0 calories.
Number six on the list is gonna be green juice.
Again, one of my favorites.
This is one of the most delicious
and best ways to get all your vegetables in.
And it also keeps you super healthy
and your immune system strong while being low in calories
and high in vitamins and minerals.
And inside this green juice is kale, ginger,
lemon, cucumber, celery sticks, and green apple.
We already covered celery and green apples,
but the lemon and ginger in here
are great for your immune system.
Lemon is also good for your metabolism
and it's a natural fat burner
and ginger is a good anti-inflammatory,
it helps with weight loss,
can drastically lower blood sugars,
and improve heart disease risk factors,
and can even help fight infections.
Just to name a few things.
Cucumbers help with your skin,
bone health, and heart health,
and they're also packed with antioxidants.
Vitamin A, C, fiber, and calcium.
And lastly, kale is one of the most
nutrient-dense foods in the world.
A single cup of raw kale can contain vitamin A, C, K,
vitamin B6, copper, calcium, magnesium,
potassium, and so much more.
With numerous cancer-fighting substances
and minerals that most people don't get enough of.
Now, the macros for this green juice
is gonna be about 83 calories, 20 grams of carbs,
3 grams of fiber, 12 grams of sugar,
and 2 grams of protein,
while slammed with all the health benefits,
minerals and vitamins that I mentioned before.
All right, next up, we have a tuna sandwich.
Now, tuna can have mercury in it
so you may not wanna eat it every single day,
but it is a good snack that's high in protein,
low in calories, and pretty much 0 carbs.
And to add flavor to the tuna,
I mixed it with mustard, which is 0 calories.
Now, this tuna sandwich is made with whole wheat bread,
which is packed with protein, fiber, and vitamin B.
And if you're eating bread,
this is gonna be the best healthiest option.
Now, the macros for the sandwich starting off with the tuna
is gonna be 100 calories per can of tuna,
which is one serving size,
1 gram of fat, less than a gram of carbs,
0 grams of sugar, and 22 grams of protein.
The whole wheat bread for two slices
is gonna be 130 calories, 26 grams of carbs,
1 gram of fiber, 2 grams of sugar, and 4 grams of protein.
All right, the next healthy snack is gonna be a salad,
which depending on how you make it,
can be enough vegetables for the whole day.
Salad is also really low-calorie,
so you can pretty much eat as much as you want.
And you can even add the previous vegetables
and fruits that I mentioned before into the salad
and pretty much make this into a super-snack.
It can be packed with vitamins,
minerals, antioxidants, even protein
if you add the nuts as well.
The only thing you really wanna watch out for
is what type of dressing you're gonna put in here,
because most dressings are really high
in sugar, calories, and fat.
It's best to dress your salad
with something low-calorie or 0-calorie
with something like a light vinegarette.
And it's always suggested to eat
at least one big salad every day,
especially if you're trying to get shredded.
So if it's not in your meal,
then definitely have it as a snack.
All right, number nine on our list of healthy snacks
is gonna be a protein shake.
The best thing about a protein shake
is that it helps you reach your protein requirements,
especially if you're not getting
enough protein in your meals.
And although eating food to get protein is gonna be better,
drinking a protein shake is easy
and it's gonna be the next best thing.
Now, the nutrition facts for a protein shake
is generally different, but for this one,
it's gonna be 170 calories, 4 grams of fat,
7 grams of carbs, 1 gram of fiber,
6 grams of sugar, and 26 grams of protein.
All right, down to the 10th and last snack on our list.
This one really helps satisfy my sweet tooth.
That's gonna be sugar-free jello.
It's basically just water and only 10 calories.
It doesn't have a bunch of nutritious value to it,
but it gets the job done.
But it's also why I saved this one for last,
because if you're picking a healthy snack,
it's probably best if you're choosing one
that has the most nutritional benefits to it
like all the previous snacks I mentioned,
but this is still great to help keep you on track.
And even I eat it to help get myself
on track and stay in shape.
It really helps me not to go down that rabbit hole
once I eat something a little bit sweet
and then I wanna eat everything in the kitchen.
And when it comes to the nutrition facts for this jello,
that's gonna be 10 calories, 0 carbs, 0 sugars,
0 fat, and 1 gram of protein.
And that's gonna be my entire list
of healthy snacks for today.
I hope you guys enjoyed it
and I hope you've gotten some great ideas
that you can use as well to help get you
on track and get you in the best shape of your life.
Nutrition plays a big role when you're trying
to get shredded or even trying to build muscle.
So it's really important that you have a plan
or at least go-to snacks
that won't jeopardize all your hard work.
And believe it or not,
most people end up breaking their diets because of a snack.
They eat one bad snack and as I said before,
it goes down a crazy spiral.
So if you enjoyed any of these healthy snacks
and enjoyed the video,
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Mad love, peace out.
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