20 healthy and simple snacks and snacks

Anyone who watches their weight or is under the care of a dietician knows this problem. To lose weight or maintain a healthy weight, it is necessary to choose two healthy snacks in addition to breakfast, lunch and dinner. Healthy snacks prevent your blood sugar level from fluctuating too much or from overindulging in junk food. I use the terms “snack” and “snacks” interchangeably, but I mean the same thing. When choosing snacks, you should not only pay attention to the number of calories, but also to the nutritional value, vitamins and minerals. To help you get started and for inspiration, the list below may be useful.


  • Everything depends on good preparation
  • prepare snacks in the evening
  • What is healthy?
  • Healthy snacks and snacks
  • Incorporating snacks into your diet
  • Evening snack
  • Finally

Everything depends on good preparation

By eating healthy snacks you prevent hunger pangs that lead to you eating an entire pack of cookies or attacking the candy jar at work. You must have the snacks at hand.

prepare snacks in the evening

So a good strategy is to leave home prepared in the morning; prepare the snacks the night before. You should not only think about snacks for work or school; Even on holidays or during weekends out, a “snack plan” helps to stay on the right path. It might be a good idea to keep an emergency kit in your desk or car.

What is healthy?

A snack is healthy if it is balanced, and of course consumed in small, sensible portions. The healthy snacks in this piece contain a maximum of 150 to 200 calories . Ideally, the snack contains proteins, carbohydrates and a little fat. This combination keeps you feeling full for longer. However, to stay slim you don’t have to deny yourself all the pleasures. Every now and then you can give in to foods that are not so healthy. Enjoy it to the fullest when you deviate from your normal healthy eating plan, but return to your normal eating pattern after a binge.

Healthy snacks and snacks

  1. A handful of almonds, maximum 16 pieces, with a few slices of apple
  2. Soybeans; Heat frozen soy beans in a microwave for 2 to 3 minutes and sprinkle with some salt
  3. Make a mixture of raisins, nuts, dried cranberries and some chocolate chips
  4. Half an avocado (possibly with a little balsamic vinegar on top)
  5. A bowl of Greek yogurt with fresh or dried fruits or nuts
  6. Popcorn; home made or from the supermarket
  7. Dried plums, 5 to 10 pieces maximum
  8. Tomato and feta cheese; a tomato, a tablespoon of feta cheese, some lemon juice on top
  9. Raw vegetables with 2 tablespoons of humus
  10. Pita chips (available in the supermarket) with salsa sauce
  11. Vegetable soup; made with carrots, tomatoes, peppers, peas and potatoes
  12. A hard-boiled egg
  13. A slice of whole wheat bread with peanut butter (preferably without added sugar)
  14. Cucumber slices, possibly with pieces of vegetables or hummus
  15. Salmon pieces (leftovers from dinner)
  16. Fruit; Pears and apples contain a lot of fiber, which keeps you full longer
  17. Sunflower seeds, maximum 4 tablespoons
  18. Tuna with vegetables (possibly available ready-made canned)
  19. Cottage cheese with apple pieces
  20. Olives, about 10 pieces with a small piece of cheese

Incorporating snacks into your diet

An example of a balanced diet could look like this:

  • 7:00 am: breakfast
  • 12:00: Lunch
  • 4:00 PM: Afternoon snack
  • 7:00 PM: Dinner
  • 9 p.m.: Evening snack

Evening snack

The evening snack is a special case because it must be light and must not contain stimulants (caffeine, for example) that keep you awake. It is therefore wise not to consume coffee or chocolate in the evening.


Remember these are snacks, not complete meals; so use the portions indicated above.
It is advisable to avoid becoming so hungry that you attack the candy jar. If you are very hungry, you can also have a healthy snack in the morning. Please note that eating snacks is not mandatory; so it is not necessary to necessarily eat snacks.

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