If you are searching for food items that you want to add to your diet plan to make it complete, then you are in the right place. Snacks are the most flexible way to add a few meals to your daily routine with no difficulties. Most of us who stick to a proper diet plan, have 4 proper meals sorted with ease. But the problem comes once we want to add more meals to make it complete. The mentioned food items pack a lot of nutrients, and you can make it a meal in no time. Being prepared with quick, healthy snacks will enable you to feel satisfied and boosted with enough calories to hit the gym.
Why healthy snacks?
We have divided the food suggestion into 2 parts:
The first part comprises 3 food items that are less than 100-150 calories per serving, so you don’t have to worry about calorie deficit. (Your weight loss journey is in safe hands.)
The second part is for people who are bulking or want to gain weight. These food items are top in calories and will help you build muscles, so no more hunger games.
To make a meal out of these suggestions, you can either experiment yourselves with some veggies added with it or go to YouTube for tons of recipes. So with no further ado, let’s go into the list.
Low-calorie healthy snacks.
Avocado is one of the tastiest fruits out there with lots of health benefits. (And yeah, avocado shakes tastes heaven.) Avocado shakes are one of the healthy snacks to get those fats.
One serving (one-fifth of an avocado, approximately 40 grams) contains:
- 64 calories
- 6 grams of fat
- 3.4 grams of carbs
- Minimal sugars
- 3 grams of fiber
The problem with avocado is that it is a seasonal fruit, so enjoy whenever you can get an avocado. If you are trying to add more healthy fats to your diet, avocado can be your best friend.
Yogurt is a popular dairy product that’s made by fermentation of milk, and we can make yogurt from all types of milk. Yogurts made from skim milk is fat-free or low in fat, and those made from whole milk are high in fat.
Some health benefits of yogurts are :
- Rich in important nutrients
- High in protein
- Improves digestion
- Strengthens your immune system
100 grams of yogurt contains:
- 59 calories
- 1 gram of fat
- 3.6 grams of carbs
- 10 grams of protein
- 3 grams of fiber
Yogurts are available in the market, and you can open and eat them in no time.
A handful of almonds (about 17 per serving) are approximately 90 calories and perfect on-the-go food.
Raw nuts taste great, are easily portable, and are one of the best superfood snacks. Nuts like almonds and walnuts are just a few shown to supply healthy fats for optimal fitness. According to research, eating raw nuts provides good fats and fiber shown to reduce your risk of heart disease. Most of the fat in nuts is monounsaturated fat, omega-6, and omega-3 polyunsaturated fat.
Here are some of the most commonly consumed nuts:
- Brazil nuts
- Macadamia nuts
- Pine nuts
One ounce (28 grams) of mixed nuts contains:
- Calories: 173
- Protein: 5 grams
- Fat: 16 grams, including 9 grams of monounsaturated fat
- Carbs: 6 grams
- Fiber: 3 grams
High-Calorie food items to bring out the guns.
Peanuts are rich in healthy fat, protein, and various healthy nutrients. They are high in calories and can help you in your weight gain process. peanuts should be your go-to healthy snacks if your goal is weight gain.
Nutrition facts for 3.5 ounces (100 grams) of raw peanuts:
- Calories: 567
- Water: 7%
- Protein: 25.8 grams
- Carbs: 16.1 grams
- Sugar: 4.7 grams
- Fiber: 8.5 grams
- Fat: 49.2 grams
- Saturated: 6.28 grams