Snacks are fast and delicious alternatives for keeping hunger at bay and filling up. However, when people mention snacks, candies, pastries, and junk foods come to mind. Nevertheless, your snack time does not have to be empty caloric foods and you do not have to feel guilty afterward, run to the gym, and gulp cups of slimming tea or pop pills.
Here is your cheat sheet to some healthy, nutritious, tasty, and, most importantly, low-calorie nutrient-dense snacks to keep you going.
- Air-popped Popcorn
Popcorns are the go-to snacks in cinemas, parks, and gardens, its lightweight and easily enjoyed. A serving size (1 cup/8 g) of air-popped popcorn contains 31 calories. Popcorns pack a bunch of nutrients, low in fats, sodium, and high in fibre, thereby keeping you full for longer. However, commercially available popcorns are high in fats, sugar, sodium, and calories. Look out for healthy options.
- Peanuts butter with fruits/vegetables
Peanuts butter is a food paste/spread made from ground, dry, roasted peanuts/groundnuts, it can be ground smooth or crunchy. It’s delicious, cholesterol-free, low in sodium, and total carbohydrate. Like all nuts, its high in fats and calories, a serving 2 tablespoon (32 g) contains 16 g of fats and 188 calories.
To enjoy peanuts butter, pair it with apple, banana or carrots
Slice 1 small apple (78 calories) into 4 parts, scoop 1 teaspoon (31 calories) and spread on the apple slices.
Cut 1 small banana about 100 g (89 calories) into round shapes, scoop 1 teaspoon and spread or alternatively, slice into two equal parts and spread on it.
Scoop 2 teaspoons (62 calories) of peanuts and dip in 2 medium carrots (50 calories).
For more taste and flavour, sprinkle your favourite spices. Best served chilled.
- Boiled corn
Corns are widely consumed during its peak season. It is filling and has a good nutrient profile of vitamins and minerals. It’s low in fat, sodium and calories; 100 grams of boiled, unsalted yellow corn contains less than 100 calories.
- Mushrooms
Mushrooms are tasty with a meaty texture. They are low in carbohydrate, fat, calories, cholesterol, sodium, and contains protein, fiber, vitamins, and minerals. Cooking methods affect the nutritional composition of mushrooms. Research has shown that grilling and microwaving with little oil increased antioxidant and polyphenol activities with minimal calorie content increase.
- Coconut
Coconut meat/flesh is sweet and nutritious. It has protein, vitamins, and minerals and is low in sodium. However, it is high in fat and calories but contains fibre.
- Coconut cookies
Cut ¼ cup coconut meat into medium size cubes (approx. 71 calories). Mix in a teaspoon of honey (21 calories) Add 1 tablespoon oats (9 calories) for coat and crispiness, sprinkle nutmeg, cinnamon and ginger powder for flavour. Bake/grill with low heat until is lightly brown. Enjoy the crunchy power of coconuts.
References
USDA FoodData Central.
Wikepedia.
Irene Roncero-Ramos, Mónica Mendiola-Lanao, Margarita Pérez-Clavijo, Cristina Delgado-Andrade. “Effect of different cooking methods on nutritional value and antioxidant activity of cultivated mushrooms”. International Journal of Food Sciences and Nutrition 68 (3): 287-297, 2017. http://dx.doi.org/10.1080/09637486.2016.1244662.
POPOOLA KABIRAT KEHINDE (M.Sc. RDN)
