15 Tasty and Low-calorie Healthy Snacks That Fill You Up
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Healthy snacks that fill you up can be a great way to satisfy hunger between meals and prevent overeating. Healthy snacks can be an effective tool for weight loss when incorporated into a balanced diet and combined with regular physical activity. Snacking on low-calorie, nutrient-dense foods can help individuals manage hunger, reduce cravings for unhealthy foods, and maintain energy levels throughout the day.
A balanced snack should contain a combination of protein, fiber, and healthy fats. Protein-rich snacks, such as Greek yogurt or hard-boiled eggs, can help build and repair muscle tissue, while fiber-rich snacks, such as fruits or vegetables, can improve digestion and promote satiety. Healthy fats, such as those found in nuts or avocado, can help the body absorb vitamins and minerals and provide long-lasting energy.
However, it is important to pay attention to portion sizes and choose snacks that align with individual dietary needs and goals. For example, individuals with a low-calorie diet may benefit from choosing low-carb healthy snacks, while athletes may benefit from high-protein healthy snacks to support muscle growth and repair.
Are Snacks Healthy?
The healthfulness of snacks depends on the type and quality of the snack. Healthy snacks that will fill you up are made with whole, nutrient-dense foods that provide body with essential nutrients and energy. On the other hand, many snacks are highly processed and high in calories, added sugars, and unhealthy fats, which can contribute to weight gain, inflammation, and chronic diseases when consumed in excess.
It’s important to choose snacks that align with a balanced and healthy diet and to practice portion control to prevent overeating. As portion control is key when it comes to snacking for weight loss. While healthy snacks can be a great way to manage hunger and cravings, overeating on even healthy snacks can lead to weight gain.
Overall, snacks can be a healthy addition to a balanced diet when chosen wisely and consumed in moderation.
Benefits of healthy low-calorie snacks that fill you up
Incorporating healthy, low-calorie snacks into a balanced diet can provide a variety of benefits for overall health and well-being. Here are some of the key benefits of including best healthy snacks that fill you up in a healthy diet:
Helps in maintaining a healthy weight
Low-calorie snacks help in maintaining a healthy weight by providing a satisfying and nutrient-dense alternative to high-calorie snacks. Choosing low-calorie snacks that are high in fiber, protein, and healthy fats can help promote feelings of fullness and reduce the risk of overeating.
Provides essential nutrients to your body
Healthy snacks can be a great way to provide the body with essential nutrients that may be lacking in the diet. For example, fruits and vegetables are a great source of vitamins, minerals, and fiber, while nuts and seeds are a good source of healthy fats and protein.
Increases energy levels
Healthy snacks help in maintaining steady blood sugar levels and provide a sustained source of energy throughout the day. Snacks that contain a mix of carbohydrates, protein, and healthy fats prevent energy crashes and improve focus and productivity.
Improves digestive health:
Snacks that are high in fiber, such as fruits, vegetables, and whole grains, promote healthy digestion and prevent constipation.
Supports overall health
Including good healthy snacks that fill you up, as a part of a balanced diet can reduce the risk of chronic diseases such as heart disease, type 2 diabetes, and certain cancers. Healthy snacks also promote a healthy body weight, reduce inflammation, and improve overall health and well-being.
15 Healthy Snacks That Fill You Up
Here is the list of healthy low-calorie snacks that fill you up and are both delicious and satisfying. These snacks are ideal for people who want to manage their weight or maintain a healthy diet without sacrificing taste and satiety.
The snacks on this list typically contain a combination of fiber, protein, and healthy fats that work together to keep you feeling full for longer periods of time. This helps prevent overeating and snacking on unhealthy foods throughout the day.
1. Roasted chickpeas
Roasted chickpeas are a tasty healthy snack food that is filling easy to make at home. Chickpeas are high in protein and fiber, and when roasted, they make a crunchy and flavorful snack. Chickpeas are also a great source of plant-based protein, vitamins and minerals, making them a nutritious addition to your diet. Roasting chickpeas gives them a crispy texture and allows for endless flavor variations, from savory to sweet. They make a perfect alternative to traditional snacks like chips or crackers that can be high in calories and low in nutrients.
One cup of roasted chickpeas contains around 200 calories.
2. Greek yogurt with fruit and nuts
Greek yogurt is a great source of protein, and when paired with fruit and nuts, it makes a filling and satisfying snack. As Greek yogurt is high in protein and calcium, which can promote healthy bones and aid in weight management. Adding fresh fruit, such as berries or sliced banana, adds a dose of vitamins, antioxidants, and fiber. Nuts like almonds or walnuts provide healthy fats and additional protein to keep you feeling full and satisfied. The combination of these ingredients creates a delicious and good healthy snack that fill you up.
One serving of Greek yogurt with fruit and nuts contains around 150-200 calories.
3. Edamame
Edamame is a popular and healthy snack. It is a great source of plant-based protein, fiber, vitamins, and minerals, making it a nutritious addition to your diet. Edamame is also low in calories and contains no cholesterol or saturated fat, making it an excellent snack for weight management and heart health. Its high fiber content helps to keep you feeling full and satisfied, reducing the likelihood of overeating or reaching for unhealthy snacks.
One cup of edamame contains around 100 calories.
4. Air-popped popcorn
Popcorn is a low-calorie and high-fiber snack that can be a great alternative to chips and other salty snacks. Popcorn is a whole grain and is high in fiber, which can aid in digestion and weight management. Air-popped popcorn is also low in calories and fat, making it an excellent snack option for those who are trying to maintain a healthy weight or manage their cholesterol levels. It can be seasoned with a variety of spices, such as cinnamon or garlic powder, to add flavor without adding calories.
One cup of air-popped popcorn contains around 30 calories.
5. Apple slices with peanut butter
Apples are high in fiber, and when paired with peanut butter, they make a filling and delicious snack. Apples are high in fiber, vitamins, and antioxidants, which can help to support a healthy immune system and reduce the risk of chronic diseases. Peanut butter is a good source of healthy fats and protein, which can help to keep you feeling full and satisfied for longer. The combination of these ingredients creates a delicious healthy snack that fill you up, support weight management and overall health. It is also a convenient snack that can be easily packed for on-the-go or enjoyed at home.
One apple with two tablespoons of peanut butter contains around 200-250 calories.
6. Carrots and hummus
Carrots and hummus are a healthy and satisfying snack packed with nutrients. As carrots are rich in beta-carotene, which support healthy skin, eyes, and immune system function. Hummus is made from chickpeas, which are a good source of plant-based protein, fiber, vitamins, and minerals. Together, carrots and hummus create a delicious healthy and nutritious snack.
One cup of carrot sticks with two tablespoons of hummus contains around 150-200 calories.
7. Rice cakes with almond butter and banana
Rice cakes are a low-calorie and crunchy base, and when topped with almond butter and banana, they make a delicious and filling snack. As rice cakes are low in calories and fat and provide a satisfying crunch, while almond butter is rich in healthy monounsaturated fats, protein, and fiber. Bananas are a great source of vitamins, minerals, and fiber, and add a natural sweetness to the snack. Together, they create a delicious and nutritious snack that provide long-lasting energy and promote satiety.
Two rice cakes with two tablespoons of almond butter and half a banana contain around 200-250 calories.
8. Cottage cheese with apple slices and cinnamon
Cottage cheese is a great source of protein, and when paired with apple slices and cinnamon, it makes a sweet and filling snack. As Cottage cheese is high in protein and calcium, can promote healthy bones and aid in weight management. Apples are rich in fiber, vitamins, and antioxidants, which can support healthy digestion, immune function, and reduce the risk of chronic diseases. Together, these ingredients create a delicious and nutritious snack that can satisfy your hunger and promote overall health and wellbeing.
One cup of cottage cheese with half an apple and a sprinkle of cinnamon contains around 150-200 calories.
9. Hard-boiled eggs
Eggs are high in protein, and hard-boiled eggs make a convenient and filling snack. Eggs are one of the best sources of high-quality protein, which can help to build and repair muscles, promote satiety, and support weight management. Hard-boiled eggs can be easily prepared in advance and are a great snack option for those who are on-the-go.
Two hard-boiled eggs contain around 140-150 calories.
10. Almonds and dried cranberries
Almonds are high in healthy fats and protein, and when paired with dried cranberries, they make a sweet and satisfying snack. Dried cranberries are high in antioxidants, fiber, and vitamin C, which can support healthy immune function and reduce inflammation. Almonds are a great source of healthy monounsaturated fats, protein, fiber, and a variety of vitamins and minerals, such as vitamin E, magnesium, and calcium. Together, these ingredients create a delicious and nutritious snack.
One ounce of almonds with one ounce of dried cranberries contains around 200-250 calories.
11. Roasted vegetables with a drizzle of balsamic vinegar
Roasted vegetables are a great source of fiber and vitamins, and when drizzled with balsamic vinegar, they make a delicious and filling snack. Roasting vegetables caramelizes their natural sugars, which enhances their flavor and makes them more satisfying. Balsamic vinegar adds a tangy and sweet flavor to the snack and is a good source of antioxidants and acetic acid, which can improve digestion and lower blood sugar levels. This snack is also low in calories and fat, making it an excellent option for those who are trying to maintain a healthy weight or manage their cholesterol levels.
One cup of roasted vegetables with a tablespoon of balsamic vinegar contains around 150-200 calories.
12. Whole-grain crackers with tuna or chicken salad
Whole-grain crackers are a low-calorie base, and when topped with tuna or chicken salad, they make a protein-rich and filling snack. Crackers of whole grain are high in fiber and complex carbohydrates, which can help to keep you feeling full and satisfied for longer. Tuna and chicken salad are both excellent sources of lean protein, which help to build and repair muscles, support healthy immune function, and promote satiety. When prepared with healthy ingredients, such as Greek yogurt, avocado, or hummus, tuna or chicken salad can be a healthy and delicious snack that supports overall health and wellbeing.
Six crackers with half a cup of tuna or chicken salad contain around 200-250 calories.
13. Low-fat cheese and grapes
Cheese is a great source of protein, and when paired with grapes, it makes a sweet and filling snack.
One ounce of low-fat cheese with half a cup of grapes contains around 150-200 calories.
14. Veggie sticks with guacamole
Veggie sticks are high in fiber, and when paired with guacamole, they make a creamy and filling snack. Vegetables, such as carrots, celery, and bell peppers, are rich in fiber, vitamins, and antioxidants, which can support healthy digestion, immune function, and reduce the risk of chronic diseases. Guacamole is made from avocado, which is high in healthy monounsaturated fats, fiber, and potassium, which can promote heart health and reduce inflammation. Together, these ingredients create a tasty and healthy snacks that fill you up.
One cup of veggie sticks with two tablespoons of guacamole contains around 150-200 calories.
15. Homemade trail mix with nuts, seeds, and dried fruit
Trail mix is a great source of healthy fats and fiber, and when made at home, it can be a low-calorie and filling snack. Nuts, such as almonds, walnuts, and cashews, are a great source of healthy fats, protein, and fiber, which can help to promote satiety, reduce inflammation, and support heart health. Seeds, such as pumpkin and sunflower seeds, are rich in antioxidants, fiber, and essential minerals, such as magnesium and zinc. Dried fruits, such as raisins, cranberries, and apricots, are a good source of fiber and antioxidants. Together, these ingredients create a delicious and nutritious snack.
One ounce of homemade trail mix with nuts, seeds, and dried fruit contains around 150-200 calories.
Frequently Asked Questions
Foods that are high in protein, fiber, and healthy fats, such as nuts, seeds, whole grains, fruits, vegetables, and lean proteins like chicken and fish, can help to keep you feeling full for a longer period of time. Additionally, drinking plenty of water and staying hydrated can also help to stave off hunger.
If you crave junk food, try eating a healthier alternative that satisfies the craving. For example, try air-popped popcorn, roasted chickpeas, or dark chocolate. Additionally, make sure to stay hydrated and avoid skipping meals to prevent intense hunger that may lead to overeating or indulging in junk food.
If you crave sweets at night, try to opt for a healthy snacks that fill you up and satisfying. Greek yogurt with berries and a drizzle of honey, a small bowl of fruit salad, or a banana with almond butter can all be satisfying and sweet options. It’s important to avoid high-sugar, high-fat snacks before bed, as they can disrupt sleep and lead to weight gain.
To kill sugar cravings, try eating protein-rich foods, such as nuts, seeds, and lean proteins, or foods that are high in fiber, like fruits, vegetables, and whole grains. Drinking water or herbal tea, getting enough sleep, and practicing stress-reducing techniques like meditation or yoga can also help to reduce sugar cravings.
