Five Healthy Snacks To Fool Yourself Into Weight Loss
March 9, 2016
LifestyleTips & Tricks
Eating is about more than just satisfying hunger. For many of us, it’s also the experience of food, which can lead us into unhealthy consumption habits. To fool yourself into eating healthy, you must find your healthy gateway go-to snacks. The trick is to make it both healthy and satisfying to you. Here are some of our favorites to get you started:
1. First, the Smoothie. Store-bought, these are often either full of naughty, high-calorie ingredients or are bland and monotonous. If you make your own, however, the benefits are at least twofold:
- You choose what goes in—protein to hold you, for example—and what doesn’t, like added sugars.
- You’ll be able to control exactly how many worthwhile calories it holds.
You can blend it thick or thin, smooth or chunky. Choose a low-calorie base like almond milk, for example. Then, add fresh fruit, veggies and even some unsweetened cocoa if you’re a chocolate lover. Just don’t forget the protein to give it staying power: soft tofu, cottage cheese, egg white powder or protein powder are good options.
2. For the Crunchers. Nuts are packed with healthy fats, protein, vitamins, minerals, iron and fiber. They’re also calorie-dense, so you only need a few to satisfy:
- Walnuts and almonds are delicious alone.
- Pistachios in the shell can slow you down. They give you something to do with your hands, and they’re smaller, too.
- Don’t forget dry-roasted soy nuts or dry-roasted chickpeas—also known as chana. They’re legumes, not nuts, but a tablespoonful can make that salad worth eating.
3. Spooners. You have to be careful because many of the foods that fit on a spoon are packed with calories. For those who take comfort from chowing down on a bowl of something:
- Greek yogurt comes in tons of flavors, but check sugar and calorie content carefully. Frozen yogurt dessert brands are often loaded with sugar, but you can toss single-serve Greek yogurts in the freezer for an hour or so for an ice cream-like consistency and a dose of protein and calcium.
- Sugar-free jello or pudding can satisfy an unruly sweet tooth. Just be careful of sugar alcohols, which can cause bloating and digestive problems for some people.
- Unsweetened applesauce, warmed, with a sprinkle of cinnamon, or baked apples provide vitamin C and are good for the immune system.
- Warm steel-cut oatmeal drizzled with cool skim milk is a great comfort food selection. Steel-cut has a lower glycemic index than rolled and subsequently more energy for you.
- Tofu—just try it. What most people don’t realize is that tofu doesn’t taste like anything until you flavor it. Soft types mix easily with everything from pumpkin to unsweetened cocoa yet are low-calorie and packed with protein, calcium and iron.
4. For the Dippers. Dippers, those who love making a project of their food, have many choices. Fruits and veggies serve as a great base, and nutty crackers offer protein values. Dips range from hummus and light cream cheese to peanut butter, sugar-free jellies and light salad dressings. For a project snack that offers vitamins, fiber and protein, try:
- Apple slices with a tablespoon of light cream cheese and a few sliced almonds.
- Carrot chips or celery sticks with hummus.
- Pear slices with peanut butter.
- Nut thin crackers with light honey mustard dressing and a little grated mozzarella.
- Sliced sweet red peppers, mozzarella and ranch dressing.
- Strawberries dipped in yogurt or light non-dairy whipped topping.
The options are endless. Just be sure to measure quantities and track your calories.
5. For the Love of Protein. Lest we forget those who love their meat, chicken and turkey are frequent suggestions. However, shrimp are only 7 calories each—and a good source of iodine—while crab is just 70 to 80 calories for a 3-ounce serving. Some combinations to try include:
- Shrimps with cocktail sauce.
- Sliced turkey breast with string cheese.
- Blue crab in a crunchy lettuce wrap or with avocado slices.
- Smoked salmon rolled with spinach and light cream cheese.
- Chicken with crumbled goat cheese and sun-dried tomatoes.
Using Available Resources
Your imagination and the Internet are your only limits to the snacks that you can create. Just be sure to measure, count and tailor them to fit your calorie restrictions—typically 200 calories total or less. More importantly, give your taste buds time to adjust. In the meantime, if you need help or more information on maintaining a healthy diet following weight loss surgery, call us at 337-233-9900, or visit our website today.