In the journey towards achieving your weight loss goals, one crucial aspect often overlooked is snacking. Instead of viewing snacks as a hindrance, consider them as valuable tools to keep your metabolism active and energy levels steady throughout the day. We’ll delve into the art of crafting healthy snacks that not only satisfy your cravings but also contribute to your weight loss efforts.
Snack Grading: Priority, Conditional, and Restricted
1. Priority
As the name suggests, premium snacks are defined as pure natural, less processed, less added; low in sugar, low in fat, less in salt, and less in oil; and can be taken as snacks in moderation. Such as vegetables and fruits, original cheese, original nuts, etc.
2. Condition level
Conditional snacks usually refer to foods that are inaccessible to patients with four highs or other chronic diseases, and other groups of people also need to control their intake. For example, common snacks such as dark chocolate and seaweed are characterized by relatively rich nutrient content, but they contain more oil, salt, and sugar than the above premium snacks, so pay attention to controlling the amount of food you eat.
3. Restricted
Restricted snacks refer to high-sugar, high-salt and high-fat snacks, which are categories that can be eaten without eating in daily life. They are directly linked to the formation of our obesity, such as puffed food, candy, fried food, cream cake, Carbonated drinks, etc.
Snacks can be chosen based on:
1. Make sure the calories of snacks are <150kcal
2. Choose fresh fruits and vegetables and original nuts first
3. Optional low-calorie snacks such as konjac
4. Optional protein-rich snacks such as beef jerky
5. Try to choose small packaged snacks
The Foundation of Nutrient-Rich Snacks
When it comes to creating healthy snacks, the foundation lies in choosing nutrient-rich ingredients that offer a balance of macronutrients. Incorporate a variety of whole foods to ensure you’re getting the vitamins, minerals, and fiber your body needs. Aim for a mix of complex carbohydrates, lean proteins, and healthy fats. This combination not only keeps you satiated but also supports stable blood sugar levels.
Items to include:
Whole grain crackers or rice cakes
Greek yogurt or low-fat cottage cheese
Fresh fruits like berries, apples, or citrus
Nuts and seeds for a dose of healthy fats
Portion Control and Mindful Eating
Even the healthiest of snacks can sabotage your weight loss efforts if portion control is overlooked. Practicing mindful eating is key to understanding your body’s hunger cues and preventing overconsumption. Instead of mindlessly munching, allocate a designated snack portion and savor each bite. This practice not only aids digestion but also promotes a healthier relationship with food.
Tips for mindful snacking:
- Use smaller plates or bowls to avoid oversized portions
- Eat slowly and savor the flavors to feel satisfied with less
- Eliminate distractions like screens while snacking
- Pause halfway through to assess your hunger level before continuing
3 low-calorie snack recipes
Crispy potato chips
Prepare ingredients: 1 potato, some salt and milk
Production steps:
Wash the potato slices, remove the starch, steam them, grind them into mud, add appropriate amount of salt and milk, stir well, divide into several small doses of equal amount, then cover with a layer of silicone oil paper and find a round bottle to press into pancakes.
Production time:
Oven: 150 degrees for about 30 minutes
Microwave oven: about 150 minutes and 4 minutes
Air fryer: 160 degrees for about 10 minutes
Blueberry pie
Prepare ingredients: Whole grain toast, an egg , Low-calorie blueberry sauce, moderate amount of black sesame
Production steps:
Roll the toast thinly, put blueberry sauce (or any low-calorie sauce you like) in the middle, press it with a fork, brush the surface with egg wash and sprinkle with black sesame seeds.
Production time:
Air fryer: 180 degrees for about 5 minutes
Cocoa Cake Tart
Prepare ingredients:
oatmeal, banana, two eggs
15g whole wheat flour, 10g cocoa powder
Milk 60g, sugar substitute 5g
Production steps:
Stir well with oatmeal and banana mash, press on the bottom of the container and pour other ingredients into the sieve
Production time:
Oven: 180 degrees for about 19 minutes
Air fryer: 180 degrees for about 15 minutes
Conclusion
Crafting healthy snacks for weight loss is a strategic endeavor that requires a combination of nutritional knowledge, mindfulness, and culinary creativity. By selecting nutrient-dense ingredients, practicing portion control, preparing snacks purposefully, staying hydrated, and planning ahead, you can seamlessly integrate these habits into your lifestyle.
