Enjoying leisure time while snacking is a fun thing for most people. There’s nothing wrong with the hobby of snacking. However, you should choose healthier snacks so that health conditions are correctly maintained.
There are many types of unhealthy snacks that are usually around us such as those containing high sugar content, fat, foods fried at high temperatures, high salt or others. Unhealthy snacks that are often consumed can also cause health problems, one of which is obesity.
If you still care about the condition of your body, let’s replace your snacks with healthier foods. Check out the reviews!
- What are Healthy Snack Criteria?
- List of Healthy Snacks to Accompany Your Time
- Dry Prune Fruit
- Potato skin
- Banana Fruit
- Peeled Corn
- Dark Chocolate
- Grilled Seaweed (Seaweed)
- Steamed Peanut Butter and Tofu
- Dried fruit
- Almond nut
- Vegetables or Salad
- Half Ripe Vegetables
- Plain Oatmeal
- Roasted Banana Chips
- Fresh fruit
- Tomatoes and Olive Oil
- Banana Cake Nagasari
- Healthy Snacks for Children
- Healthy snacks for pregnant women
What are Healthy Snack Criteria?
Healthy snacks are basically foods that contain the high nutritional value. Foods with high levels of nutrients are found in foods that are not too much processed.
A nutritionist, Beth Kitchin, RD, an assistant lecturer from Alamab University in Birmingham, said about the complaints of patients who always feel hungry every three or four hours. The nutritionist advises patients to consume foods that are low in calories but high in nutrients.
Other criteria are these foods must contain high protein, high fiber, and healthy fats.
List of Healthy Snacks to Accompany Your Time
Here is a list of healthy snacks that can be chosen to accompany your relaxing time or be eaten while doing activities.
Who says eating dates only in Ramadhan. On a typical day, you can choose dates as a healthy snack. Dates are very good for health because they can restore energy quickly. The sweet taste of dates is delicious too. Your energy will be filled again after eating just three dates.
Nuts can be a healthy snack as long as they are not fried or sprinkled with lots of salt. Nuts such as peanuts, pistachios, almonds, pecans or cashew contain “good” fats that are healthy and rich in vegetable protein that can provide a full feeling longer.
Even so, still fat cannot be consumed in excess. Consume a maximum 28 grams of nuts per day or about as much as what fits in the palm of your hand.
Cook nuts by roasting or baking. Combine beans with dried fruits such as raisins or prunes to increase fiber intake.
Dry Prune Fruit
Imagine dried prunes, maybe less inviting your appetite. Though in the case of healthy snacks prune fruit can be relied upon to provide a sense of satiety. Prunes are rich in fiber so they can provide longer satiety. Prune fruit is also rich in antioxidants that are useful for protecting the health and are good natural laxatives for the large intestine.
Prune can be processed by juicing with other fruits. The method is to provide a 1/4 cup of seedless dried prune, one banana and 1 cup of soy milk.
Potato skin is no less delicious with potato meat. The study found that potato skin contains a lot of potassium nutrients (higher than bananas).
Eating a potato skin menu, means you get fiber intake, nutrition and a full feeling of fullness. Delicious taste can also increase appetite. Process it by roasting potatoes with the skin. Sprinkle with slices of onion.
Compared to fried bananas that contain oil, bananas are healthier. This healthy snack can be enjoyed during a break from office work. Admittedly it feels more delicious.
Banana fruit is very good for health because it can restore wasted energy. This fruit contains natural sugars and carbohydrates and other nutrients.
Yogurt is a healthy food that can be used as a daily snack. In plain yogurt, there are various types of vitamins. It will be more healthy when mixed with various fruits so that the vitamin is more complete. The benefits of yogurt are to be able to fill and contain probiotics which are good for digestion.
Popcorn is a food that is usually eaten when watching movies in theaters. Although it contains high fiber which is good for health, these snacks have other additives such as butter, sweetener or other substances which some nutritionists consider poor.
You can replace popcorn with peeled sweet corn or corn that has been separated from the stump.
You can enjoy boiled corn peel when relaxed at home or the office because this food is delicious and includes healthy snacks. These snacks can make the stomach feel full because it is a source of carbohydrates that contain lots of fiber. If it’s not sweet, you can add honey.
Dark chocolate is useful to facilitate the digestive system and improve the brain system. In chocolate, there is theobromine content which can restore energy made. If you are a busy person, this dark chocolate can be a healthy choice of snacks.
Grilled Seaweed (Seaweed)
Ever heard of roasted seaweed? Eits, it tastes good, you know. Grilled seaweed has a crunchy texture and tastes savory. If you are a lover of chips or crackers, this nutritious snack can be an alternative. You can still enjoy food that tastes delicious and gets the ingredients that can be healthy for the body.
This seaweed contains several vitamins such as Vitamins A, C, E, K and B, minerals (calcium, iron, etc.). Also, these foods contain energy, protein, fiber, and other nutrients.
Granola is a food consisting of a mixture of oats, seeds, nuts, dried fruit, honey, and other ingredients. Besides being used as snacks, granola can also be used as a breakfast menu in the morning as a cereal mixed with yogurt. If you want to be used as a healthy snack, just eat right away.
Steamed Peanut Butter and Tofu
Peanut butter is a tasty and healthy snack. You can enjoy it with steamed tofu or bacem (boiled) tempeh. Peanut butter can be made from roasted peanuts plus seasoning. Steamed tofu or bacem tempeh dipped in peanut butter will taste more delicious.
You can eat these high-nutrition snacks at work or while watching TV at home.
If you are a lover of sweetness, a healthy snack from dried fruit is perfect. You can enjoy sweet foods, without worrying about blood sugar in the body.
These dried fruits taste sweet and contain high fiber and minerals. In addition, the types of dried fruit in the form of raisins, apricots or dates contain healthy fats.
Nuts like almonds are a healthy snack that is ready to be enjoyed at any time. This type of food contains fat and protein which can provide good benefits for body health.
Not only that, but there are also fiber and vitamin E content in almonds. Roasted Almonds are a delicious snack menu. The way to make it is to prepare a baking sheet, then coat it with oil and then spread the almonds on a baking sheet spread.
Place the pan in the oven with temperature. 149 degrees Celsius. Wait for approximately 15 minutes. Don’t let the almonds burn. Add salt to taste.
Vegetables or Salad
Vegetables that are high in fiber can make someone full longer and no matter how much you consume, your weight will not rise. Salad is a healthy snack that can also be used as your dinner companion.
Half Ripe Vegetables
Snacking tofu or fried tempeh with chili sauce does look cool but definitely not healthy. Try changing snacks with vegetables and homemade salad dressing or tomato sauce.
A piece of carrots, fresh cucumber, broccoli or half-cooked green beans dipped in sauces are healthy and fiber-rich snacks.
Eating soup before the main meal can make you eat less.
The 2007 Digestive Disease Week in the City of Washington, US, reported that eating a bowl of chicken soup as an appetizer can reduce 20% of the food consumed at that time. This is useful as a therapy for obese people.
Choose soup that is made from broth. Homemade soup is more guaranteed for its nutritional content than soup from a restaurant. Broth soup can be made in large quantities first and then can be stored in the freezer.
Every time you want it, you can heat it. Soup can be added with fresh vegetable or other ingredients such as tofu, mushrooms, onions, and others.
You can make plain oatmeal as a healthy snack. So, not always used as a breakfast menu. The way to make it is quite easy. Take enough oatmeal, then place it in the pan. Then, add water in the glass. After that, heat until ready to eat. To make it taste better, add cinnamon on top.
Roasted Banana Chips
Feeling there is a lack of not eating chips? Relax, you can still enjoy healthy chips so there is no need to fear calories in a high body.
You can choose to eat baked banana chips. This food is a healthy snack because the processing does not use cooking oil at all. The ingredients needed are only bananas and lemon juice.
These chips are made by roasting in a grill with a temperature of 180-200 degrees Fahrenheit, for approximately 2-3 hours. You can make it yourself at home because it’s easy and simple. But it requires patience because the roasting time is quite long.
Most fresh fruit has high fiber content. In addition, it is also high in nutrients and low in calories. Apples, grapes and dragon fruit are just a few examples of the many types of fruit that can be used as healthy snacks.
The choice of fruit snacks is also able to stabilize your weight.
Tomatoes and Olive Oil
Tomatoes include healthy foods that are popular because they taste fresh and contain some important nutrients such as lycopene, vitamin E, vitamin B6, vitamin C, magnesium, folate, phosphorus, thiamine, copper, and niacin. The way to make it is quite easy.
The first step is to make snacks, prepare slices of tomatoes, olive oil, and cheese.
Mix these three ingredients. Then, it’s ready to be enjoyed as a tasty and healthy snack.
Banana Cake Nagasari
The next healthy snack is Indonesian food made from banana which is cut and coated with certain materials. This banana cake named Nagasari has a sweet and delicious taste.
In this banana cake, you can get some good nutrients for health such as copper, manganese, potassium, vitamin B6, and selenium.
Nagasari is made from sago flour, rice flour, coconut milk, and palm sugar, and given additional banana pieces in the middle. Mix the ingredients and then wrap them with banana leaves to be steamed until cooked.
Leguminous pods such as lentils, kidney beans, soybeans or garbanzo are rich in nutrients and high in fiber. Legumes can also be combined with natural serelia, such as brown rice for the main menu for lunch or dinner.
For vegetarian snacks try samosas filled with red beans or garbanzo.
In raisins, there are high levels of minerals, vitamins, and fiber. Eating raisins can make the body fit again because it can restore energy. In addition, raisins can be useful for the digestive system, increase iron levels and are good for bone growth.
Please consume at least three tablespoons of raisins. If counting the number is around 75 items. That way, you will feel your body fitter so that you are more eager to carry out daily activities.
Healthy Snacks for Children
Usually, children prefer foods that taste sweet so that to stimulate their appetite needs to be slightly processed so that children consume it more easily. Even so, not all foods need to be processed because some foods have a distinctive taste favored by children as healthy food.
Red Rice Pudding
Brown rice contains better nutrients compared to ordinary white rice. There are fiber, iron, manganese, potassium, fat, protein, magnesium, calories and selenium. To make red rice pudding, mix all the ingredients such as brown rice, coconut milk, seaweed gelatin, palm sugar, pandanus leaves.
The processing method is usually made by boiling coconut milk, palm sugar, and pandan leaves until boiling followed by adding boiled brown rice until cooked. Other ingredients are added later.
Fruit Mixing Yogurt
Choose plain yogurt which you can then give a naturally sweet taste from fruits such as grapes, bananas, raisins or dates.
Omega 3 Organic Eggs
Organic boiled eggs that are rich in omega three fatty acids can be your choice when you want to equip children with healthy snacks while traveling. This egg is rich in nutrients in the form of protein and omega three fatty acids, of course.
How to process? Do not boil the eggs too well to keep them rich in nutrients.
Boiled yams are very good for children’s nutrition because they contain the energy of 74 kcal, protein 0.9 grams of carbohydrates, fat, calcium, vitamins A, B, C, and other nutrients. Choose boiled sweet potatoes that have a sweet taste that makes children more tasteful eat them.
Healthy snacks for pregnant women
For pregnant women, it is recommended to consume foods that are rich in nutrients such as vegetable and fruit snacks as mentioned above.
In addition, pregnant women are also advised to consume foods that are rich in folic acid and omega 3 such as avocados and nuts.
Reducing processed foods and containing preservatives is a wise step for pregnant women so that the fetus they contain can develop properly.
You may want to read: Food for a pregnant woman
Those are healthy snacks that you can consume to fulfill your eating desires when you are active or are relaxed. There are many types of healthy snacks which, besides being good for body health, also taste no less delicious.
So, rather than you have the habit of eating unhealthy snacks such as fried foods or various processed junk food, you should change these habits.
Switch to healthy snacks. Because besides being healthy, the nutrients obtained are also better and more easily absorbed by the body, making it more filling.
Conversely, less healthy snacks lack the fiber and nutritional content due to heating or processing so that you are more easily hungry again. Besides that, care for your body. Do not experience health problems caused by unhealthy foods.