20 healthy snacks ideas (to lose weight)

Author: Joep Rooijmans, 18 may 2019                 Updated: 03 jan. 2020

 


healthy snacks

Do you know the feeling of wanting to snack in between meals although you know it ruins your diet and all the effort you went through in the gym?

 

Good news! There are a lot of really delicious snacks that you can eat, you just need to be able to separate the healthy from the unhealthy snacks.

 

Healthy snacks, or food in general, is food that contains good nutrients.

 

Nutrients are essential for life and health and are used to produce energy, detect and respond to environmental surroundings, excrete wastes and take care of repair and growth of our body.

 

Nutrients fuel your body. A car without gas won’t drive, a body without nutrients won’t function.

 

The type of nutrients and the daily recommended amount depends on a variety of factors: sex, age, physical condition, pregnancy, suffering from an illness or allergies etc. 

 


healthy snacks ideas to lose weight

Healthy SNACKS NUTRIENTS

Food is considered healthy when it contains the 6 main nutrients: protein, unsaturated fat, vitamins, minerals and water. It also includes limited amount of carbohydrates (carbs) which include sugar, fiber and starch.

 

Protein

Proteins act like the building blocks for your body. Proteins provide structure to bones, muscles, and skin, and play a role in conducting most of the chemical reactions that take place in the body. Protein contains amino acids.

 

Amino acids are essential in building and restoring muscle mass and strength. There are essential and non-essential amino acids. Your body can produce non-essential amino acids itself. The essential amino acids have to be taken in via your diet or a supplement.

 

In total there are 22 different types of amino acids of which 9 are essential. The 3 main essential amino acids are leucine, isoleucine and valine. These amino acids are called BCAAs: Branched Chain Amino Acids.

 

Fat

Fat is an essential nutrient that the body needs to function properly. Fats provide energy, absorb certain vitamins and minerals, help maintain body temperature, insulate the body's vital organs, stores energy and repairs damaged cells.

 

Foods that contain unsaturated fat are avocados and avocado oil, olives and olive oil, peanut butter and peanut oil, vegetable oils, such as sunflower, corn, or canola, fatty fish such as salmon and mackerel, nuts and seeds such as almonds, peanuts, cashews, and sesame seeds.

 

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Vitamins & minerals

Vitamins and minerals are involved in almost every chemical reaction in your body and have a positive effect on nerve impulses, enzyme functions and bone structure.

 

There are different types of vitamins and minderals:

  • 9 water-soluble vitamins: B1, B2, B3, B5, B6, B9, B12, C and H
  • 4 fat soluble vitamins: A, D, E and K
  • 5 macrominerals: calcium, phosphorus, potassium, magnesium and sodium
  • 9 microminerals: iron, zinc, copper, chromium, fluoride, iodine, selenium, manganese and molybdenum

 

Water

Your body consists for 70% out of water. Your body uses water in all its cells, organs, and tissues to help regulate its temperature and maintain other bodily functions.

 

Because your body loses water through breathing, sweating, and digestion, it's important to rehydrate by drinking fluids and eating foods that contain water.

 

You should drink 2 liters of water per day (half a gallon). And up to 3 liters when you exercise and lose lots of fluid.

 

 

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Carbs

There is a lot of discussion about whether or not carbs should be part of your diet. Recently, it has been discovered that low-carb diets are better for weight loss than low-fat diets.

 

But this does not mean that you have to avoid eating carbs. Carbs are a great energy source and contains fibers. It should therefore be part of a healthy diet, be it in a limited amount.

 

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20 healthy snacks ideas to lose weight

The snacks listed below are healthy options when you want to eat something in between meals or as an evening snack!

 

  • Low-fat yoghurt with blackberries
    Nutrients: protein, vitamin A, B2, B12, C, K, calcium, phosphorus 


  • Handful mixed nuts (not salted and/or roasted)
    Nutrients: fat, potassium, fiber, calcium, iron, vitamin B6, magnesium

  • Bell pepper with home-made yoghurt-dill dip
    Nutrients: potassium, water, vitamin A, B6, C, calcium, magnesium, iron

  • Brown rice snaps
    Nutrients: carbs, fat, protein


  • Apple slices with peanut butter
    Nutrients: fiber, vitamin B6, C, fat, potassium, water, fiber, iron, magnesium

  • Kale chips
    Nutrients: vitamin A, B6, C, K, manganese, calcium, copper, potassium, magnesium

  • Black bean spread
    Nutrients: protein, carbs, fiber, iron, calcium, potassium, magnesium, vitamin B6

 


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  • Celery sticks with home-made guacamole
    Nutrients: potassium, fiber, water, vitamin A, C, K, carbs

  • Dark chocolate
    Nutrients: iron, copper, magnesium, manganese

  • Hardboiled egg
    Nutrients: vitamin B2, B12, D, protein, zinc, calcium

  • Kimchi (onions, garlic, ginger, pepper)
    Nutrients: fiber, vitamin C

  • White meat rolls
    Nutrients: sodium, potassium, selenium, protein, phosphorus, vitamin B6

  • Piece of fruit
    Orange: water, vitamin A, B6, C, magnesium, sugar
    Banana: potassium, magnesium, vitamin B6, sugar
    Apple: 
    fiber, vitamin B6, C, sugar
    Pear: fiber, vitamin C, sugar
    Blueberries: vitamin B6, C, fiber, potassium, sugar

  • Carrots with home-made hummus dip
    Nutrients: carbs, water, vitamin A, B6, K

  • Canned fish (tuna, sardine or salmon)
    Nutrients: fat, protein, omega-3, protein, selenium, vitamin D
healthy snacks ideas to lose weight
  • Protein shake
    Nutrients: protein, fat, sugar, fiber

  • Flaxseed pudding
    Nutrients: protein, fiber, fat

  • Avocado
    Nutrients: vitamin, B6, C, E, K, magnesium, potassium, fat, fiber

  • Whole grain crackers with cottage cheese
    Nutrients: carbs, protein, fat, phosphorus, sodium, selenium, magnesium, calcium, B12

  • Pumpkin seeds
    Nutrients: carbs, protein, fat, vitamin K, magnesium, iron, phosphorus

 

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