Five weight-loss-friendly snacks

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You might be wondering why I’m writing about weight-loss-friendly snacks when everyone’s attention is turning toward holiday treats.  Well, this season can cause the most devoted health and wellness aficionado to deviate from her straight and narrow diet.  As a result, it might be useful to remind folks that they always have access to simple, healthy options throughout the holiday season. 

The words “weight loss” and “snacks” often appear in the same sentence.  Do they conjure up images of tasteless, cardboard-like, and completely unsatisfying food items?  I see you nodding, but it doesn’t have to be that way.

As the “season to be jolly ” rolls up on us, I’m here to share some of my weight-loss-friendly snacks.  They aren’t just nutritious; they’re also delicious!  And if you’re questioning the criteria I used to select them, they must be:

• nutrient-dense;
• unprocessed whole foods ;
• low-calorie; and
• proven to have sufficient protein, fat, and fiber (PFF).

Nuts

It’s true: nuts contain calories and fat, but they are NOT fattening!  And please, I’m not talking about the honey-roasted or salted versions of nuts. Those probably ARE fattening… and hypertension-inducing. 

Many studies have proven that people who eat nuts tend to be healthier and leaner.  In addition, nuts have been shown to be effective in lowering the risk of heart disease and certain cancers.  Nuts contain protein and fiber, which means a small serving (1-2 ounces) can efficiently fill you up. And nuts are rich in vitamins B and 3, as well as minerals magnesium, zinc, iron, potassium, and calcium.  See how they fulfill my “nutrient-dense” criterion?

Extra: Did you know that almonds have been shown to help with weight loss? At least 10% of the fat in almonds is not absorbed by the body.  Plus, almonds can help boost your metabolism!

Tip: Put a handful of unsalted/unsweetened nuts into a small container or Ziploc bag and keep it in your purse or bag (or car).

Fresh Fruit

As is the case with nuts, studies show that people who eat more fruit tend to be healthier.  Although fresh fruit contains natural sugar, whole fruits–not juice or sweetened dried fruit–also contain a fair amount of water and fiber.  They’re also chock full of vitamins A, B (folic acid), and C; minerals (magnesium, potassium, and sodium); and antioxidants.

Fresh fruit is low in calories, fat, and protein, but many fruits are rich in fiber, which provides the “satiety factor.”  That fiber also helps to slow the release of fruit sugar into your bloodstream and reduce the notorious blood sugar spike.

Try eating a variety of fruit, including apples, pears, and berries, and pair them with a handful of nuts.

Tip: Can’t do fresh fruit? Try frozen fruit. Bonus:  it’s already chopped for you!

Chia seeds

Don’t be fooled by chia seeds’ tiny size!  This superfood has become the darling of the health-conscious crowd because of chia seeds’ health benefits and the energy they provide.  So, they should definitely be among your weight-loss-friendly snacks.   

Chia seeds are extremely high in fiber but are low in carbs.  They’re also a fabulous source of protein, omega-3 fatty acids, antioxidants, and minerals like magnesium, manganese, calcium, and phosphorous.

You do need to add chia seeds to another food in order to reap their benefits, so consider, for example:

• Adding them to your detox water or smoothie;
• Sprinkling them on top of a baked potato, avocado toast, a green salad, or a fruit salad; 
• Stirring them into Greek yogurt or oatmeal; and
• Creating chia pudding. Chia seeds absorb a lot of liquid, so by soaking them for a few minutes, they make a thick, delicious pudding that quickly fills you up.

Tip: Put two tablespoons of chia seeds in a bowl with ½ cup of nut milk and wait a few minutes. Add  some berries, chopped fruit or nuts, coconut flakes, and/or cinnamon, and enjoy!

Boiled or poached eggs

Eggs are packed with nutrition, most of which can be found in the yolk.  And recent research shows that the cholesterol in egg yolks is NOT associated with high elevated cholesterol or heart disease risk.

Eggs also contain a lot of high-quality protein and a good amount of vitamins and minerals. One large egg is just 78 calories, so you won’t be overburdening your caloric load by consuming one. 

Tip: Boil a bunch of eggs and keep them in your fridge for a super-quick (and nutritious) snack.

Vegetables

I don’t need to tell you how high in the nutrition universe vegetables are ranked.  However, I probably need to sell you on the delicious “snackability” of these nutrition powerhouses.  Veggies contain fiber and water to help fill you up, as well as vitamins, minerals, and antioxidants. 

Choose veggies that are portable and size-friendly.  For example, you can easily open a bag of baby carrots and/or cherry tomatoes and give them a quick rinse.  Put them in a plastic container or a Ziploc bag, and they’re ready for the road.  Bonus: they’re already bite-sized!  

Tip: Use a dip, such as hummus or a nut butter, to enhance the taste of your veggies. Have you tried almond butter on celery? How about trying the hummus recipe below?

I encourage you to go ahead and try one or more of these weight-loss-friendly (and healthy) snacks, especially as the holidays approach. Prepare them the night before if you need to. They won’t be tasteless, cardboard-like, or completely unsatisfying. What’s not to love if you’re earnest about eating weight-loss-friendly snacks?

Recipe (Vegetable Dip): Hummus

Makes about 2 cups

Ingredients:

• 1  can chickpeas (garbanzo beans), drained and rinsed
• ⅓ cup tahini
• 1 garlic clove
• 2 tbsp sesame oil
• 2 tbsp lemon juice
• 1 dash salt
• 1 dash pepper

Directions:

• Put all ingredients into a food processor and blend until smooth. You may need to thin out the mixture with a bit of water, so add 1 to 2 tablespoons of water at a time and blend.
• Serve and enjoy!

Tip: Don’t like sesame? Use an avocado in place of the tahini and olive oil in place of the sesame oil.

References:

https://authoritynutrition.com/20-most-weight-loss-friendly-foods/

https://authoritynutrition.com/foods/almonds/

http://www.precisionnutrition.com/encyclopedia/food/almonds/

https://authoritynutrition.com/is-fruit-good-or-bad-for-your-health/

https://www.dietvsdisease.org/best-fruits-diabetics/

https://authoritynutrition.com/foods/apples/

https://authoritynutrition.com/fresh-vs-frozen-fruit-and-vegetables/

https://authoritynutrition.com/11-proven-health-benefits-of-chia-seeds/

http://www.precisionnutrition.com/encyclopedia/food/eggs/

Concerned about the damage holiday indulgences might cause to your health goals?  Save the dates of January 14-18, 2019!  That’s when I’ll be running the New Year’s 5-Day Detox for Beginners.  It’s a simple and fail-safe way to start 2019 on the right wellness footing.  Trust me, it will feel soooo good to get back on track after the holidays!  If you want more info on the 5-Day Detox, let me know in the comments or follow up with me at alison@healthywomanhappywoman.com.