10 healthy snacks in Menopause
YES you can snack while trying to lose weight!
As long as your snacks aren't processed and contain protein, there's nothing wrong with snacking.....
When we think about going on a diet, we assume that the first thing we have to sacrifice are our snacks, after all, how could you possibly be allowed to eat in between meals or how can you justify eating more than necessary?
Read on for snacks that will help you lose weight (protein keeps you fuller for longer therefore leading to smaller meal portions) and will give you the nutrition you need while not affecting your diet.
1. Mixed nuts
28g 180 calories
They're linked to a reduced risk of heart disease and may help prevent certain cancers, depression, and other illnesses.
Despite being relatively high in fat, they are very filling and they provide the perfect balance of healthy fat, protein and fiber.
2.Red bell pepper with guacamole
1 pepper + 85g guacamole: 200 calories
Red bell peppers are highly nutritious and are particularly high in antioxidants like beta carotene, capsanthin, and quercetin. They're also rich in vitamin C. In fact, 1 large red bell pepper contains over 300% of the daily value (DV) for this nutrient.
3 Greek yoghurt & Mixed berries
100g yogurt + 50g berries: 150 calories
In addition to being a great source of calcium and potassium, Greek yogurt is also high in protein and berries are one of the best sources of antioxidants around. Eat a mixture of differently colored berries to get an array of these powerful compounds. A filling, nutritious snack - good for your bones and good for reducing blood pressure
4. Celery sticks with cream cheese
5 sticks + 60g cheese 200 calories
Celery sticks with cream cheese are a classic low-carb filling snack.
Celery contains luteolin, an antioxidant that reduces inflammation and may help prevent cancer.
5.Kale chips = Yuuuuummmmmmyyyy
150 calories
Kale is incredibly healthy, as it's loaded with fiber and antioxidants like quercetin and kaempferol which decrease blood pressure and may reduce your risk of colon cancer
A 1-cup (67-gram) serving of raw kale provides more than 100% of the DV for vitamins A, C, and K
This easy recipe for kale chips provides about 150 calories, loved by both adults and kids alike (mine anyway!!!!)
Ingredients:
1 cup (67 grams) of bite-sized kale leaves
1 tablespoon (15 ml) of olive oil
1/4 teaspoons (1.5 grams) of salt (optional)
Directions:
Mix all ingredients in a bowl. Place kale pieces on a parchment-lined baking sheet and bake at 350°F (175°C) for 10–15 minutes. Watch them closely, as they can easily burn.
6. Dark chocolate and almonds
30g of each 300 calories
Rich, satisfying, and portable snack!
Dark chocolate is loaded with flavanols that may lower blood pressure and reduce heart disease risk, provided the chocolate contains at least 70% cocoa solids
Almonds are high in heart-healthy monounsaturated fat and have beneficial effects on blood sugar control. Studies also show that they can reduce appetite and help you lose weight
7. Cucumber slices and hummus
180 calories
Cucumbers contain cucurbitacin E, a compound that may have anticancer effects
Hummus is made from chickpeas, olive oil, and garlic which reduces inflammation and may improve heart health.
8. Hard boiled eggs
1 egg 70 calories
Eggs are one of the healthiest and most weight loss friendly foods you can eat:
They pack plenty of protein, as well as vitamins K2 and B12.
Eggs are incredibly filling and may reduce the number of calories you eat for many hours, which should help you lose weight and more recent studies suggest that moderate egg intake doesn't have any effect on your risk of heart disease
9. Cherry tomatoes with mozzarella
150g tomatoes + 60g mozzarella 200 calories
Tomatoes are rich in vitamin C, potassium, and lycopene, an antioxidant that may reduce your risk of cancer and heart disease.
Mozzarella is high in protein, calcium and vitamin B12. It may also reduce heart disease risk by raising your levels of HDL (good) cholesterol
10 Edamame
1 cup 180 calories
Edamame is rich in the antioxidant kaempferol, which has been shown to cause weight loss and lower blood sugar in animal studies
It is also high in folate and several minerals, including iron, magnesium, and manganese.
Visit my Recipe page for more ideas.