7 Steps Healthy Snack Recipes
Step 1 – Watch the numbers. Limit your snack to 200 calories.
Step 2 – Rule 35-10-35. No more than 35% calories from
fat. No more than 10% calories from saturated fat. No more than 35% sugar by
weight. Fruits, vegetables, nuts and seeds are exempted.
Step 3 – Snack to include protein as well, not just
carbohydrates. Protein keeps us feeling full longer.
Step 4 – Choose cereals and protein bars that are high in
fiber. They should have at least 3g of fiber per serving. Fiber helps the body
to digest food and metabolize fat.
Step 5 – Take it easy on salt. Each serving should have
less than 450mg of sodium.
Step 6 – Avoid protein bars that have more than 15g of
sugar or more that 5g of fat. They are no different from candy bars.
Step 7 – Calculate your calories when you snack. If you have
taken excessive calories, you should compensate by taking less in your next
meal. If not, the additional pounds are on the way!
Healthy snack recipes is healthy eating made easy for people on the go.
Healthy snack recipes are easy if you know what foods
pair well and make for a balanced meal. Selecting healthy snack recipes is all
about pairing foods that complement each other with a proper balance of
carbohydrates, protein, vitamin and minerals and recognizing proper portions.
So, make sure you know what you are eating. Always keep this point in mind
throughout your healthy eating adventures.
The next step is to establish your calorie range so you
know how to proportion your meals. Remember to limit your snack to 200 calories
each. It is crucial that you consume the correct amount of calories to meet
your needs and keep your fat, protein and carbohydrates ratio as balanced as
possible. This will take a little time to master for those who are new to
calorie count. Once you get used to it, the numbers come automatically.
Here are some smart healthy snack recipes to get you started.
Make your own jerky, if possible. Jerky is lean meat that
has been trimmed of fat, cut into strips, and then dried to prevent spoilage.
If you do not know how to make one, buy the organic all-natural jerky that’s
made without preservatives. Read the labels and choose jerky that is relatively
low in sodium, carbohydrates and sugar. Generally, jerky is a low calorie,
low-carb and low fat food. In addition, jerky is a great source of protein and
iron.
Experiment tuna salad on tomato and cucumber. Avoid bread
when you want to lower your calorie intake. Make a tuna sandwich. Replace the
bread with tomato and cucumber. Tuna spread in the center, sandwiched by slices
of tomato and then sandwiched by slices of cucumber in the outer most layers.
Tuna has protein and iron, and the healthy vegetables will give the snack added
vitamins and nutrients.
Grab a typical fast-food Caesar salad with grilled
chicken but without dressing. Stay away from the dressing which is loaded with
calories, carbohydrates, fat and sugar.
Cheese sticks such as light string cheese or
single-portion cheese rounds are a good option. These can be bought off the
shelves from supermarkets. Again, read the labels.
Nuts are wonderful snack. They’re a good source of
protein, fiber, and healthy fats. And when it comes to nutritional benefits,
almonds are one of the best, which also contain a good amount of calcium and
iron as compared to other nuts. Each serving (1/4 cup roasted almonds)
contains: 6.6 grams carbohydrate, 4.0 grams fiber, 200 calories, 9.6 grams
protein, 18.0 grams healthy fat, 1.3 grams saturated fat. A quarter cup or a
handful, depending on the size of the hand, can be the ideal healthy snack
recipes. You can keep roasted, unsalted mixed nuts on hand or choose any
variation of nuts. Make nuts part of your healthy snack recipes but go easy on
the frequency because many people tend to eat them excessively due to the ease
of carrying them around and virtually no preparation required.
Try 1/3 cup cottage cheese with 1/4 cup berries. You can
replace the berries with apples, kiwis, pears, melons or any other fruits that
you fancy.
Try 1 cup raspberries with 2 tablespoon plain low-fat
yogurt and 1 teaspoon honey. This recipe can fulfill your sweet craving.
Try 1 cup baby carrots with 2 tablespoon Hummus. The baby
carrots can either be raw or cooked.
Or just eat bananas for a healthy snack. They are
naturally packed with goodness you can take anywhere.
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