diet snack A filling snack can be a combination of protein and fiber, such as low-fat yogurt with a few pieces of dried fruit or walnuts. A handful of almonds or pumpkin seeds are also good choices. Also, carrots or cucumbers with a little hummus give energy and a feeling of long-term satiety without many calories. These snacks help control appetite and maintain weight and are suitable for busy days.
Follow us to get to know some of the diet snacks for work:
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1. Nuts and dried fruits
Nuts and dried fruits make a healthy, nonperishable snack. This filling combination has a good balance of all three macronutrients, with healthy fats and protein from nuts and carbohydrates from dried fruits. Additionally, both foods are packed with fiber, which can help keep you full between meals.
2. Bell pepper and guacamole
Guacamole is a delicious dip that is usually made from avocado, lime, onion and cilantro. It's great with sliced bell peppers or other raw vegetables. Plus, avocados are rich in monounsaturated fats, which have been shown to support healthy blood cholesterol levels and heart health.3. Brown rice and avocado cake
Brown rice cake is a great and keepable snack for the office. One brown rice cake (19 grams) provides 14 grams of carbohydrates and 4 percent of the daily DV value of fiber for just 60 calories. Avocados are rich in healthy fats and fiber. Slicing or spreading crushed fruit on top of rice cakes makes for a very satisfying snack. Be sure to look for rice cakes that are made with just rice and salt and no unnecessary ingredients.
4. Roasted chickpeas
Roasted chickpeas are a nonperishable snack that is rich in protein, fiber, and several vitamins and minerals. 1/2 cup (125 grams) of chickpeas has 5 grams of fiber and 10 grams of protein. In addition, they contain most of the amino acids your body needs, so their protein is of higher quality than other legumes.
Eating legumes with high-quality protein can help improve feelings of fullness and may help with weight loss. To make roasted chickpeas, drain and dry a can of chickpeas. Toss them in olive oil, sea salt and seasonings of your choice and bake on a baking sheet at 350°C (180°C) for 40 minutes.
5. Baked vegetable chips
Cooked or dehydrated vegetable chips are a healthy and sustainable snack. However, some store-bought varieties are made with vegetable oils such as canola or soybean oil and contain unnecessary additives.
Making vegetable chips allows you to control the ingredients you use. Thinly slice sweet potatoes, beets, carrots, zucchini, or radishes and brush them with a little olive oil. Bake on a baking sheet at 225°C (110°C) for approximately 2 hours.
6. Apples and peanut butter
Apple slices with natural peanut butter make for a delicious and satisfying snack. Peanut butter provides protein and healthy fats, while apples are rich in fiber and water, providing extra satiety. In fact, 1 medium apple (182 grams) contains more than 85% water and more than 4 grams of fiber.
7. Cheese and fruit
Cheese and fruit rich in protein is a healthy snack that is very suitable for work. It is low in calories but full of nutrients. 1/2 cup (113 grams) of low-fat cream cheese has 12 grams of protein and 10 percent of the DV of calcium for just 80 calories.
You can bring pre-portioned servings of cheese to work and top it with fruit like sliced berries and a healthy fat source like pumpkin seeds.
8. Homemade granola
Granola keeps well in your desk drawer for a quick snack. Since most store-bought varieties are high in added sugars and contain unhealthy vegetable oils that may increase inflammation in your body, it's best to make your own.
Simply combine oats, sunflower seeds, dried cranberries and cashews in a mixture of melted coconut oil and honey, spread the mixture on a baking sheet and bake on low heat for about 40 minutes. This combination is healthy, balanced and full of complex carbohydrates, fiber and healthy fats. Additionally, the soluble fiber in oats may help lower cholesterol levels and improve heart health.
9. Greek yogurt
Plain and unsweetened Greek yogurt is a suitable work snack that has more protein than regular yogurt. A 6-ounce (170-gram) container of plain and low-fat Greek yogurt has 17 grams of protein and only 140 calories. Plus, it's rich in calcium, a mineral that's important for strong bones and teeth. Add healthy fruit and nuts to make this dish even tastier and more filling.
10. Popcorn
Popcorn is a nutritious and satisfying snack for work that is high in fiber and low in calories. Two cups (16 grams) of popped popcorn provides 62 calories, 12 grams of carbohydrates, 2 grams of fiber, and several vitamins and minerals. In addition, it contains antioxidants called polyphenols, which may help protect against chronic diseases such as heart disease.
Improve the health and fitness of you and your children, with Dr. Maryam Saboktakbon, Tehran nutritionist.
Are you looking for a way to reach the ideal weight, improve your health and increase your energy and your children? Dr. Maryam Sabektekin, a nutritionist in Tehran, accompanies you on this path by providing specialized services:
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- Specialized regulation of children's final diet: healthy nutrition and suitable for children's growth needs
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