During the rush of the day, we might have difficulty finding the time to eat a meal, or we still feel hungry after a light meal. In order to suppress that hunger, we eat foods without thinking, whether it will make us full or not. We tend to choose snacks that are easy to access, but sadly, they are generally either not filling or not healthy. That’s why you should eat filling foods that have high nutritional content, are easy to prepare, and easy to carry with you throughout the day. Here are 10 filling and nutritious snacks you can eat on a busy day to feel satiated in a healthier way.
Oatmeal is usually a good breakfast food, but you can eat oatmeal as a healthy snack. The magic of oatmeal is that it’s a complex carbohydrate, and this means that it is broken down slowly compared to other foods. This property of oatmeal controls your sugar level. Also, serotonin is secreted when you consume complex carbohydrates, which can make you feel calm. You can add cinnamon, nuts, and fresh or dried fruit to your oatmeal, but try to keep them limited.
2. Hummus with Veggies or Crackers
Hummus is a good source of protein, because it is made of chickpeas. Chickpeas are rich in lysine, which reduce blood pressure and support the immune system. The other component of hummus is tahini, which is loaded with methionine, the amino acid needed for cells to function.You can accompany this healthy snack with crackers or vegetables. Whole grain crackers are a good source of complex carbohydrates, and vegetables (like celery or cucumber) are loaded with fiber.
Popcorn may seem like a greasy, unhealthy snack that is more suitable for a movie night. However, if you keep your serving amount limited, cook with less oil, and don’t use microwave popcorn, it becomes a healthy snack. Popcorn is a whole grain and fiber rich snack, which is why it is more filling than potato chips or chocolate. It’s also filling even when you consume it in small portions. Our advice for you is to do it yourself in a pot or air-popper machine to keep it healthy.
Yoghurt is rich in protein, calcium, and potassium. It’s also a very good source. You can add fresh or dried fruit, chia seeds, or nuts in your yogurt to get a different flavor and crunchiness. Our advice for you is to add berries that are high in antioxidants. Keep in mind that 100 grams of plain yoghurt and 50 grams (1/2 cup) of mixed berries will have 10 grams of protein and under 150 calories, so you can eat it worry-free.
5. Apples with Peanut Butter
A fiber rich apple and peanut butter are a delicious snack choice. Besides fiber, apples are also rich in polyphenol antioxidants, which are beneficial for gut and heart health. Peanut butter can be considered a high calorie food, but it is also good for heart health. Research shows that it increases HDL cholesterol (good cholesterol) and reduces LDL cholesterol (bad cholesterol). One apple and one tablespoon of peanut butter will make a tasty snack for you, and it’s just under 200 calories.
A small portion of nuts is a good source of protein and healthy fats. They regulate blood sugar levels, reduce inflammation, reduce hunger, reduce the chances of cardiovascular disease, and help weight loss. Even though nuts are high in fat, they are very nutritious, filling, and easy to carry. You can keep your consumption to a small amount, like 28 grams, and it will only be 180 calories.
7. Pumpkin Seeds
Just 28 grams of pumpkin seeds contain 37% of your daily magnesium needs, and it’s only 146 calories. The zinc in pumpkin seeds induce serotonin production. You can pair your pumpkin seeds with raisins or dried fruit to add sweetness to your healthy snack.
This famous appetizer of Asian cuisine can be a healthy snack. If you feel tired and hungry, the only thing you need to do is to add salt and pepper to your fresh edamame. You can also steam or roast them to get a different flavor. The high protein and fiber content of edamame ensures a full stomach for you.
9. Avocado Toast
We all love avocado, and we can add it to our breakfast, lunch, and dinner meals. Avocado has many benefits for your body. It has healthy fats, potassium, and fiber. Consuming avocado regularly reduces cholesterol, helps you lose weight, and it also has antioxidant properties. You can prepare this snack by smashing a half or quarter avocado and adding extra virgin olive oil and salt to it to boost its taste. You can add complex carbohydrates to your healthy snack by spreading avocado on a whole grain bread. This healthy snack prevents body fat formation around the belly area.
Eggs are generally seen on breakfast tables, but it can also be a healthy snack, and you can cook it in many different ways. Hard boiled eggs are a good option, since you don’t use any oil to cook. It can also be a filling topping for your salad. Scrambled eggs that are cooked with milk are a tasty option to suppress your hunger. One large egg is 72 calories, full of 6 grams of protein, and rich in vitamin B12.