When people think of snacking, ultra -processed foods such as fries, cookies and other articles rich in calories come in mind, so it is not surprising that snacking between meals can be despised. But when you eat common sense, such as incorporating superfoods into your daily diet, snacking is really healthy.
“Supervisors are foods rich in nutrients particularly rich in vitamins, minerals, antioxidants and other components that support health,” explains Bess Berger, RDN, founder of Nutrition by Bess Located in the NJ. “They are not magic, but they have more nutritional punch by bite than many other foods.”
Although no single food can give you everything your body needs, superalments are much healthier than others and have several health benefits such as reduction in cancer risk, reduction of cholesterol, strengthening immunity and more, according to the Cleveland clinic.
“Supervisors help fill nutrition gaps, reduce inflammation, support energy, intestinal health and hormones, and can make meals more satisfactory and beneficial,” said Berger.
There is no labeled aisle, so when you do shopping, “look for less processed and labeled organic and / or non -GMO foods”, explains Berger. “Do not look for sugars, oils or added charges. After starting to look for, you will find yourself privileged certain brands and these become your essential supervisors to grasp at the store.”
To help navigate the different types of snacks, here are 10 snacks that help you stay full all day ranked in healthy order.
Mixture of trails with dark chocolate, nuts and dried berries
Nutrition: by ¼ cup portion
Calories: 180-200
Fat: 12-14g (saturated fats: 3-4 g)
Sodium: 0-50mg
Crabs: 16-20g (fiber: 2-3g, sugar: 10-13g)
Protein: 4-5g
Selling at n ° 10 is the mixture of trails with dark chocolate, nuts and dried berries. According to Dr. Federica Amati, Chief nutritionist in ZoeIt is an excellent superfood because it is “a dense mixture of healthy fat nutrients, fibers and antioxidants”.
Houmous with carrot and cucumber sticks
Nutrition: Pers serving 2 tablespoons of houmous, ½ cup of carrot sticks, ½ cup of cucumber
Calories: 100-105
Fat: 6g (saturated fats: 0g)
Sodium: 170-180 mg
Crabs: 12 g (fiber: 3g, sugar: 4.5 g)
Protein: 3g
Although the Houmous is lower in protein than the other elements on our list, Dr Amati likes this snack because it is so healthy.
She says: “Houmous based on chickpeas and Tahini is rich in healthy fibers and fats. The crunchy crude vegetables supports conscious diet and intestinal health.”
Almond butter on whole grain crackers
Nutrition: by portion 1 tablespoon, 2 crackers
Calories: 170-180
Fat: 12g (saturated fats: <1g)
Sodium: 100-180 mg
Crabs: 15-17g (fiber: 3.5-4.5g, sugar: <1g)
Protein: 5.5 g
Another good snack of superfliating is almond butter on whole grain crackers.
Dr. Amati says: “The nuts offer healthy fats and proteins. Associated with crackers rich in fiber, this snack can help you feel more.”
Roasted chickpeas
Nutrition: by portion 1 oz
Calories: 119
Fat: 3.9 g (saturated fats: 0.5 g)
Sodium: 63 mg
Crabs: 16g (fiber: 3.2 g, sugar: 2.8 g)
Protein: 5.3g
Instead of reaching fries, opt for roasted chickpeas.
“Chickpeas are rich in fiber and protein,” explains Dr. Amati. “The crunchy texture also slows down your food rate, helping your body record fullness more effectively.”
Cottage cheese with blueberries and cinnamon
Nutrition: by ½ cup cup of cottage cheese, ¼ cup of blueberries, ¼ teaspoon of ground cinnamon
Calories: 110
Fat: 2.5 g (saturated fats: 1.5g)
Sodium: 360 mg
Crabs: 8g (fiber: <1g, sugar: 6.5 g)
Protein: 12g
For a low and delicious snack snack cheese, associated with blueberries and cinnamon is a healthy victory.
“Cottage cheese is rich in protein called casein, which digests slowly,” explains Dr. Amati. “Blueberries add fibers and antioxidants, while some research suggests that cinnamon can help stabilize blood sugar. “”
Pudding of chia seeds with berries
Nutrition: by portion 1 1/3 cups
Calories: 343
Fat: 15g (saturated fats: 3g)
Sodium: 125 mg
Crabs: 39 g (fiber: 15g, sugar: 18g)
Protein: 14g
Chia seeds have been fashionable foods, but for a good reason. He is responsible for nutrients.
According to Dr. Amati, “Chia seeds absorb the liquid and form a freezing texture that slows down digestion. High in fiber, omega-3 and plant proteins”.
She says: “The addition of berries stimulates not only the fiber content, but also offers a rich dose of polyphenols – plant compounds that support intestinal health and feed beneficial intestinal microbes.”
Pumpkin seeds (pepitas)
Nutrition: by portion 1 oz
Calories: 150
Fat: 13g (saturated fats: 2.5 g)
Sodium: 5mg
Crabs: 5 g (fiber: 2g, sugar: 0g)
Protein: 7g
A quick and healthy way to fill up is with pumpkin seeds.
“A small handle offers proteins, iron, magnesium and healthy fats,” explains Dr. Amati. “It is also an excellent source of zinc, which supports many of the functions of your body.”
Hard eggs with the lawyer
Nutrition: by portion 1 egg and ½ avocado
Calories: 190
Fat: 16g (saturated fats: 3g)
Sodium: 70 mg
Crabs: 6.5 g (fiber: 5g, sugar: .2g)
Protein: 7.5 g
We all know that eggs and lawyer are full of health benefits and Dr Amati recommends that they are paid for a nutritional boost.
“The eggs are filled with proteins, while the avocado adds satisfactory fats and healthy fibers – creating a powerful satiety combo together.”
Algae snacks with Edamame
Nutrition: by portion 1 algae snack package and ½ cup of Edamame
Calories: 120
Fat: 6g (saturated fats: <1g)
Sodium: 55-105 mg
Crabs: 9G (fiber: 5g, sugar: 2g)
Protein: 10g
Coming to n ° 2 on our list for a snack of healthiest supermarkets that keeps you full all day is algae with EDAMAME.
Dr. Amati says: “Edamame is a great source of protein and plant-based fibers, while algae add omega-3 plants.”
Greek yogurt with flax seeds and nuts
Nutrition: by portion 1 cup
Calories: 230-250
Fat: 9-11g (saturated fats: 1g)
Sodium: MG
Crabs: 12-14g (fiber: 4-5g, sugar: 6-7 g)
Protein: 20-23g
Greek yogurt with flax seeds and nuts take first place, according to Dr Amati.
She says: “Natural and non -savored Greek yogurt combined with flax seeds rich in fiber and healthy fats from nuts promotes stable satiety and energy levels.”
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