Dark Chocolate and Almonds
Dark chocolate and almonds make a 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. On the other hand, 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.
Both dark chocolate and almonds are high in magnesium. 28 grams of each provides about 300 calories in total, depending on cocoa content.
Cherry Tomatoes with Mozzarella
Tomatoes and mozzarella cheese are a flavor match made in heaven, and they’re healthy too.
Tomatoes are rich in vitamin C, potassium and lycopene, an antioxidant that may reduce your risk of cancer and heart disease. On the other hand, Mozzarella cheese is high in protein, calcium and vitamin B12. It may also decrease heart disease risk by raising your levels of beneficial HDL cholesterol.
One cup of cherry tomatoes paired with 60 grams of mozzarella cheese has less than 200 calories.
Marinated Artichoke Hearts
Marinated artichoke hearts are delicious and nutrient-dense.
Artichoke hearts contain fiber and are a good source of vitamin K and folate. Studies have shown that artichokes help protect the cells lining your arteries and contain prebiotic fibers that nourish the beneficial bacteria in your gut.
100 grams serving of artichoke hearts marinated in olive oil contains about 190 calories.
Baby Carrots with Blue Cheese Dressing
Carrots are among the best sources of carotenoids, including beta carotene, which your body can convert into vitamin A. The carotenoids found in carrots may reduce your risk of cancer, heart disease and cataracts. It’s a good idea to pair carrots with a creamy salad dressing or dip because fat increases the absorption of carotenoids.
100 grams serving of baby carrots with 2 tablespoons of blue cheese dressing provides about 200 calories.
Dried Unsweetened Coconut
Dried coconut is tasty, filling and portable. It’s high in fat, including medium-chain fats that may increase metabolism, promote weight loss and improve brain function in people with impaired memory.
Make sure to get the unsweetened type, since many packaged options contain sugar. Unsweetened dried coconut contains about 185 calories in 28 grams.
Chia Seed Pudding
Chia seeds are loaded with fiber and can be included in all types of diets, including vegan and ketogenic diets. They’re also very high in antioxidants that help reduce inflammation and improve heart health. Although they don’t have much flavor, they do take on a fun, jelly-like consistency when soaked in liquid. Chia seed pudding is one great example, and makes a satisfying snack at less than 200 calories
Avocados are among the most nutritious and satisfying foods on the planet. Studies show that they can help lower LDL cholesterol, improve symptoms of arthritis and protect skin from sun damage, among other benefits. What’s more, avocados are high in fiber, potassium, magnesium and monounsaturated fat. Sprinkle half a medium avocado with salt and a dash of cayenne pepper for a savory, filling snack with around 130 calories.
Apple Slices with Peanut Butter
Apples and peanut butter taste fantastic together and can aid in weight loss. Apples are high in fiber and polyphenol antioxidants that improve gut health and reduce heart disease risk. Peanut butter may have additional benefits for heart health. It has been shown to increase HDL cholesterol and reduce LDL cholesterol and triglycerides. That being said, peanut butter is fairly high in calories. Although it generally hasn’t been linked to weight gain, it’s best consumed in moderation. A medium apple with 1 tablespoon of natural peanut butter provides a nice balance of sweet flavor with crisp and creamy textures at under 200 calories.
Red Bell Pepper with Guacamole
Red bell peppers are extremely healthy. Although all bell peppers are nutritious, red peppers are highest in antioxidants like beta carotene, capsanthin and quercetin. They’re are also rich in vitamin C. In fact, 1 large red bell pepper contains over 300% of the RDI for vitamin C. Pairing 1 large red bell pepper with 3 oz (85 grams) of guacamole adds healthy fat and fiber while keeping this snack’s calorie count under 200.
Greek Yogurt and Mixed Berries
Plain Greek yogurt and berries make a delicious, nutrient-dense snack. In addition to being a great source of calcium and potassium, Greek yogurt is also high in protein. Berries are one of the best sources of antioxidants around. You’ll get a good variety of antioxidants if you consume a mixture of different-colored berries. Combining 3.5 oz (100 grams) of plain full-fat Greek yogurt with half a cup of mixed berries provides about 10 grams of protein and less than 150 calories.
All right, snack away and vanquish weight loss goals!