Healthy Snack Ideas – The Top 40

Healthy Snack Ideas – Why Should you be interested?

When you are trying to lose weight and restrict your calorie intake one of the number one reason people fail is because of hunger. When you get hungry what you put in your mouth at this stage will have a direct effect on the success or failure of your diet.

Many people crave sugar and fat and immediately reach for the candy bar, the packet of chips or the soda. Here is a list to help you stop doing this. Many of these can be made before hand and taken with you to work or when travelling – in other words these are healthy snack on the go!. Having something healthy to hand will not only save you money, but help you avoid that trip to the vending machine.

This list below all have either 50 or 100 calories in them and can therefore be eaten as part of a low calorie diet. Plus they are all easy to make healthy snacks.

Here is to your success. I know having these prepared and with me, helps me keep to my weight-loss goals and stops me snacking on things I shouldn't !!

50 Calorie Healthy Snack Ideas40 healthy snack ideas

  1. 150g / 3oz Strawberries
  2. 1 Banana (small)
  3. 4-8 Carrot Sticks with Salsa dip
  4. 2 Satsumas
  5. 1 small bowl or 1 cup of cuppa soup (watch the salt intake though)
  6. Cucumber and Red Onion Salad with splash of balsamic vinegar
  7. 25g / 1oz dried fruit and seeds
  8. 100g / 4oz chopped Mango
  9. 1 pot of low-fat yoghurt
  10. 1 Ryvitta or Crisp bread spread with 2tsp low-fat humus
  11. 50g / 2oz olives (weighed with stones in)
  12. 8 cherry tomatoes
  13. 1 Apple
  14. 1 small brown roll, lettuce and cucumber with 0.5tsp of low-fat dressing
  15.  2 Celery Sticks with 1tbsp low-fat cottage cheese
  16. 50g / 2oz frozen grapes or blueberries

100 Calorie Healthy Snack Ideas

  1. 4 – 6 dried apricots
  2. 1 crisp bread or ryvitta spread with tsp. low-fat cheese spread.
  3. 50g / 2oz of chopped up broccoli, cauliflower, carrots, celery, pepper (whatever vegetable you like) and 15g / 0.5oz of Humus for dipping
  4. 150g / 3oz mixed green salad with 15g dried cranberries and seeds. Can top with 1 tsp. of low-fat dressing.
  5. 1 Meringue nest with 1tbsp low-fat Greek yoghurt or low-fat natural yoghurt with 50g / 2oz strawberries, raspberries or kiwi fruit.
  6. 1 crisp bread or ryvitta spread with tsp with thinly sliced ham
  7. 1 Ryvitta or crisp bread spread with 2tsp Peanut Butter
  8. 1 Bowl of cornflakes or Special K with low-fat milk
  9. 25g / 1oz granola topped with 1tbsp low-fat Greek yoghurt or low-fat natural yoghurt and 0.5tsp of honey (if needed).
  10. 1 low-fat hot chocolate drink.
  11. 15g / 0.5oz of natural Hazelnuts, Brazil nuts, Walnuts, Pecans or Pistachio
  12. 2 Ryvitta or crisp bread and 1 mini low-fat Edam cheese
  13. 1 slice of brown toast topped with grilled tomatoes. Add a dash of Tabasco if you want to give it a zing.
  14. 1 x 25g bag of Pretzels
  15. 1 cooking apple, stewed and topped with 1 tsp. low-fat fromage frais and 0.5tsp honey

Ready-Made Healthy Snack Ideas

  1. 1 Atkins snack bar (125 calories)
  2. 1 South Beach diet bar – fiber granola and dark chocolate snack bar (120 calories)
  3. Skinny Cow Chocolate bar (130 calories)
  4. Smart Balance light butter popcorn (120 calories)
  5. Nabisco Oreo cookie snack pack (100 calories)
  6. Weight Watchers snack bar (120 calories)

No calorie Healthy Snack Ideas

  1. Glass of water (0 calories) – Having a glass of water if you feel hungry can help to put those hunger pangs into touch.
  2. 1 cup of green tea
  3. 1 cup of hot water with lemon – a great way to kick start the circulation and metabolism in the morning.
  4. 1 pot of sugar free Jell-O
  5. 4 – 5 Cucumber sticks.

I hope you find some inspiration here in these healthy snack ideas to keep your weight loss going and not spoiling all your hard effort just because you were a bit peckish.

If you have a favorite snack leave a comment below and share it with the rest of us.

 

Photo Credits

Strawberries & Blueberries Photo Credit: libraryman via Compfight cc Meringue and Fruit Photo Credit: Mari Liis via Compfight cc ryvita with ham and sliced apple Photo Credit: svacher via Compfight cc Ryvitta and Smoked Salmon Photo Credit: avlxyz via Compfight cc dried apricots Photo Credit: sanjibm via Compfight cc Satsma Photo Credit: suttonhoo via Compfight cc celery and dip Photo Credit: elana's pantry via Compfight cc Cherry Tomatoes Photo Credit: robert.molinarius via Compfight cc Mango Photo Credit: Mahesh Telkar via Compfight cc Fruit Combo Photo Credit: madlyinlovewithlife via Compfight cc Yoghurt and Fruit Photo Credit: Vegan Feast Catering via Compfight cc Granola and Fruit Photo Credit: jamailac via Compfight cc Ice Cream & Strawberry Photo Credit: thebittenword.com via Compfight cc Grapes Photo Credit: -RejiK via Compfight cc Hot Chocolate Photo Credit: Sebastian Mary via Compfight cc Nuts Photo Credit: Art Flow via Compfight cc Popcorn Photo Credit: jmacphoto.com via Compfight cc Hot Water and Lemon Photo Credit: `Mazz via Compfight cc Stewed Apple Photo Credit: jazzijava via Compfight cc Louise Coe

Facebook Weekly Summary – April 1st – April 7th 2013

Being Fit and Healthy Rocks - CantaloupesIn case you missed anything this is a weekly summary of all the posts that went out this week on the Facebook page Being Fit and Healthy Rocks .

Monday April 1st – The health and strength of your bones is very important, especially as you get older. For older woman it is even more essential. As the menopause sets in and production of oestrogen reduces, calcium is not so easily absorbed and bones can become weak.Increasing your calcium intake can help. Calcium is available in Milk, Cheese, dark green leafy vegetables. If you increase your Calcium intake you should also increase your levels of Magnesium as these work together to keep bones strong. Magnesium is in nuts, seeds and whole grains.

If you think you are short of your daily need you may need to take supplements the check these out http://beingfitandhealthyrocks.com/MultiVitamins, however always check with your medical / health professional before starting a course of supplements.

Tuesday April 2nd – Cantaloupes are not only juicy and delicious; they are high in potassium, vitamin C and beta carotene. Melon that is fresh can be enjoyed in a variety of ways and is nutritious and tasty. 

Wednesday 3rd April – There's a clever little line in the Jimmy Buffet song "Fruitcakes" when his 'lady' is lamenting: "I treat my body like a temple, You treat yours like a tent"

Thursday 4th April – The good news is drinking green tea does more than just help you lose weight. As an antioxidant, green tea provides a number of benefits to your cardiovascular health. This means green tea can help reduce the risk of heart problems. Green tea can also help improve your metabolism and control your cholesterol level, and some claim that it can help your mental focus, as well. To check them out have a look here – http://beingfitandhealthyrocks.com/Green-Tea-Bags

Friday 5th April – Vegetable Minestrone Soup Recipe, very healthy and nutritious – Check it out here http://beingfitandhealthyrocks.com/vegetable-minestrone-soup

Saturday 6th April – Many inexperienced (sometimes even experienced!) gym regulars believe that muscles grow while lifting weights. However lifting weights forms only a small fraction of the muscle building process. Muscle development takes place at night during deep sleep when the body synthesises new cells with nutrients from our diet. Therefore nutrition forms a very important part of a bodybuilding program, especially protein.

For more information go here – https://www.facebook.com/BeingFitandHealthyRocks

I hope you enjoyed this summary, leave some feedback below and let us know if you did and what you'd like to see in future postings.

 

 

 

 

 

 

 

 

Five A Day : Top 10 Ways to get yours…

Five A DayHaving five portions of fruit and vegetables each day is now ingrained into our understanding. We all know this is what we should be doing to help improve our health. Fruit and Vegetables contain many of the bodies essential vitamins and minerals. However knowing what we should do and doing it are two entirely different things. 

Here are some simple things we can all do to help up incorporate those five a day into our everyday diets.

The Top 10 Ways to Get Our Five A Day

1) Have a glass of fruit juice with breakfast. The glass should be at least 150ml. Make sure it is the fresh juice and not the long-life kind. The long-life kind is often heated to high temperatures to help keep it fresher for longer. This process destroys many of those essential vitamins and minerals the fresh juice contains. If we are going to make the effort of making sure we have a glass each day we want to have all the health benefits from it.

2) Mid-Morning have a piece of fruit such as an apple or a banana. This will keep your energy up and stop you snacking on less healthy food before lunchtime arrives.

3) For lunch have a salad and a piece of fruit.

4) With your evening meal make sure you have at least 3 types of vegetables such as Carrots, Broccoli and green beans.

5) Make a fruit smoothie for breakfast. To cut down on time you could make it the night before and have it ready in the fridge to grab and go. This recipe is great and simple to make:

Raspberry and Oatmeal Smoothie

Ingredients:

25ml / 1.5tsp Oatmeal

150g / 5oz Raspberries

5-10ml / 1-2 tsp Clear Honey

45ml / 3 tbsp Natural plain yoghurt

Makes 1 large glass

Method

Raspberry and Oatmeal Smoothie

Ingredients:

25ml / 1.5tsp Oatmeal

150g / 5oz Raspberries

5-10ml / 1-2 tsp Clear Honey

45ml / 3 tbsp Natural plain yoghurt

Makes 1 large glass

Method

1) Cook the oatmeal according to instructions. Normally you out it into a bowl, pour on 120ml / 4fl oz / 0.5 cup of boiling water and leave to stand for 10 minutes.

2) Add the soaked oatmeal, raspberries, honey and yoghurt and blend until mixed.

3) Pour into a large glass and enjoy.

If made the night before the mixture will thicken up in the fridge, so you may need to add a touch of water just to thin it down, so it can be drunk.

A very simple way to make this and serve (and also save on the washing up) is in one of these…

1) Cook the oatmeal according to instructions. Normally you out it into a bowl, pour on 120ml / 4fl oz / 0.5 cup of boiling water and leave to stand for 10 minutes.

2) Add the soaked oatmeal, raspberries, honey and yoghurt and blend until mixed.

3) Pour into a large glass and enjoy.

If made the night before the mixture will thicken up in the fridge, so you may need to add a touch of water just to thin it down, so it can be drunk.

A very simple way to make this and serve (and also save on the washing up) is in one of these…

6) When cooking a portion of rice or pasta add some frozen peas to it. Not only does this look colourful and appetising it tastes great too !

7) If you go to the Gym or Swimming or any exercise class take a piece of fruit with you to stave of the hunger when you finish. This will stop you raiding the snack machine for that bar of chocolate.

Five A Day Vegetables and Fruit8) Take a portion of Vegetable Soup with you to work for lunch. This way you want have to go to the shops or canteen to buy something. Not only will you save money you will also be able to know that you are having something healthy and nutritious rather than that calorie packed sandwich and bag of chips.

9) Having a packet of dried fruit and nuts such as trail mix or box of raisins in your bag or drawer at work is great for snacking on. This is especially true in mid-afternoon when the time between lunch and dinner seems a long time.

10) When making Sandwiches be creative. Rather than just the normal tomatoes and cucumber try some sliced apples, bananas or other fruit. Try things like roasted peppers or zucchini. Let your imagination go wild. This is also great for getting the kids to eat there five a day.

As you can see getting your five a day is just about being creative and planning ahead. 

Resources for Five A Day

1) http://www.cdc.gov/nutrition/everyone/fruitsvegetables/cup.html#cup – What constitutes one cup of Fruit and Vegetables – USA

2) http://www.nhs.uk/Livewell/5ADAY/Pages/Whatcounts.aspx – What constitutes one portion of Fruit and Vegetables – UK

3) http://www.cdc.gov/nutrition/everyone/fruitsvegetables/howmany.html – Fruit and Vegetable Calculator – How much you need – USA

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