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Nutritionists suggest 9 low-calorie and nutritionally balanced dishes

The best snacks are those that can help satisfy your hunger, ensure adequate nutrition, and maintain a healthy diet. Lisa Jones, a nutritionist based in Philadelphia recommends including these foods on your snack list:

Protein, like eggs or tofu.

Whole grains, including brown rice or quinoa.

Fruits and vegetables.


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Snacks can be considered part of a healthy diet, and the general rule of thumb is to keep them in the 150-250 calorie range. Since carbohydrate-based snacks can raise blood sugar, people with diabetes should choose snacks that have more protein and fiber but offer moderate amounts of carbohydrates.

If you want to consume packaged snacks because of convenience, be sure to read the package carefully to see how many servings are in each packet. Some snack bags or containers contain more than 1 serving. Be sure to read the nutrition facts on the label carefully, which will tell you how many calories each serving contains.

Here are 9 low-calorie but delicious and healthy foods.

1. avocado toast


Avocado toast provides fiber and healthy fats.

Maggie Michalczyk, a registered dietitian in Chicago, says a slice of whole wheat toast adds extra fiber. Avocados are a good source of healthy fats and help increase satiety.

Avocados contain the following key nutrients.

Vitamin E



Folic acid

Maggie Michalczyk adds.” Slapping mashed butter on a slice of whole wheat bread is a fiber-rich and nutritious snack guaranteed to keep you feeling full until your next meal.”

2. chia seed pudding

“My favorite everyday snack is chia seed pudding,” says Judy Simon, a registered dietitian at the University of Washington Medical Center. She is also a faculty member of the School of Public Health’s Nutritional Sciences Program and a member of the American Academy of Nutrition and Dietetics.

Chia seeds are a good source of




Omega-3 fatty acids


Chia seed pudding is very easy to make. Add about 100 ml of full-fat or unsweetened plant milk, 3 tablespoons of chia seeds, and 1/2 cup of fruit. Mix well and place in the refrigerator. After about an hour, the snack is ready. Serve with nuts or chopped fruit.

According to Simon, this snack will provide half of your recommended daily fiber intake, improve digestion, and due to its soluble fiber content, may even help support lower cholesterol and blood sugar balance. Variety.

3. Japanese Soy


Japanese soybeans are a complete protein snack.

Steamed or roasted Japanese soybeans make a delicious snack that provides essential protein. You can buy them pre-cooked and frozen, then reheat the dish on the stovetop or in the microwave. Soy is not only a complete plant-based protein, but it also contains a lot of fiber and fat, making it nutritious.

For example, 1 cup of whole soybeans, about 60 grams, provides almost 80% of the recommended daily intake of folic acid and 50% of the daily intake of manganese. A cup of beans also contains a lot of fiber and protein.

Studies have shown that soy products can help.

Help reduce menopausal symptoms

Help keep blood sugar at healthy levels

Help lower cholesterol

Help reduce the risk of cancer

For example, research published in the journal Menopause found that consuming a soy-rich, low-fat diet may help reduce hot flashes in menopausal women. In this study, some postmenopausal women consumed a low-fat vegetarian diet with half a cup of soy per day. Participants in this study had 84 percent fewer moderate to severe hot flashes compared to a control group that did not eat soy.

Greek yogurt


Greek yogurt helps to effectively control blood sugar.

Studies have shown that eating Greek-style yogurt can help support weight loss and help control diabetes.

Greek yogurt has almost twice the protein content of regular yogurt. The high protein content of Greek yogurt keeps you feeling fuller longer, making it an ideal food for people who want to lose weight.

Greek yogurt is a good source of B vitamins, which are necessary for the body’s energy metabolism.

It is also rich in iodine, iron and calcium, essential minerals for a healthy body.

5. Hard-boiled eggs

One egg contains 6 grams of high-quality protein and all nine essential amino acids. Amino acids are also known as the “building blocks” of protein. Hard-boiled eggs are a nutrient-rich snack that contains protein, fat and fiber. Eggs are a rich source of vitamin D. Each egg contains 41 IU of vitamin D. Studies have shown that an average consumption of 2 eggs provides the recommended daily amount of vitamin D.

6. Nuts and fruits

Combining some nuts – such as almonds, cashews, peanuts or walnuts – with an apple or banana is a great snack.” This snack is great because it has the right balance of protein, fat and fiber, thanks to the nuts and seeds and the additional vitamins, minerals, fiber and antioxidants from the fruit.” – Judy Simon said.

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