When we quit smoking, most of us tend to snack and put weight on 🫣so why not try some healthy snacks 👍
30 FILLING SNACKS
Your stomach is growling, but it’s nowhere near mealtime. If you’re looking for snacks that will fill you up without bulking you up, the key is to pick foods that are high in protein, fiber and water content. Here are 30 great ideas for healthy snacks that will fill you up.
PUMP UP THE PROTEIN
A recent study published in the May 2011 edition of the online journal Obesity showed that higher protein intake led to greater satiety, or feeling of fullness, throughout the day. Increased protein consumption also led to decreased appetite both late at night and in the morning, compared with a normal protein diet.
Here are some high-protein snack ideas to fill you up between meals:
Cottage cheese with fruit
Almond butter on apple slices, drizzled with honey
Oatmeal with banana slices
Protein bars
Hard-boiled egg whites
Edamame
String cheese rolled up in deli turkey meat
Plain Greek yogurt sprinkled with almonds
Hummus with celery sticks
A handful of raw unsalted almonds
FILL UP WITH FIBER
Fiber-rich foods are digested slowly, so they keep you full longer. According to the Mayo Clinic, in addition to keeping you full, fiber promotes good health by keeping you regular and lowering your risk of diabetes and heart disease. Be sure to drink plenty of water to aid in fiber digestion.
Great high-fiber snack choices include:
Dry high-fiber cereal
Whole-wheat tortilla spread with peanut butter and banana
Whole-grain crackers and soft wedge cheese
Whole-wheat toast with ricotta cheese, cinnamon and raisins
Instant oatmeal
Fresh raspberries and strawberries
Popcorn (buy plain kernels and pop in a brown lunch sack in the microwave)
Sunflower seeds
Sliced apples with peanut butter
Homemade fiber bar
EAT YOUR WATER
Foods with low energy densities also make excellent snacks. Low-energy-density foods contain fewer calories spread over a greater volume of food – and typically contain a much higher water content. High-energy-density foods pack a lot of calories into a smaller amount of food and typically are lower in water content. So basically, with low-energy-density foods, you get to eat more food while consuming fewer calories. Fruits, vegetables and broth-based soups are all great snack choices with low energy density.
Go ahead and fill up on these water-packed snacks:
Watermelon cubes
Cantaloupe wedges
Garden salad with tomato slices
Orange slices
Apricots
Blueberries
Pineapples
Celery sticks
Fruit smoothies
Broth-based vegetable soup