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Healthy Snacks for Weight Loss

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Get flat abs with these easy healthy snacks—perfect for any weight loss diet. Whether you like fruit, dairy, bread or veggies, we have something you’ll enjoy.

Snacking is to weight loss as fuel is to a vehicle. Without the former you’re not going to make any progress. 

That’s because noshing between meals staves of hunger and prevents overeating. Ironically though, crafting the perfect mini-meal often means staying out of the snack aisle. Aside from a few hidden gems (which we shed light on here), nearly everything you’ll find there is total junk. Oreos, Chips Ahoy!, Cheetos—these heavily processed nutritional vortexes do little to stem hunger. Luckily, there are more than a few ways to put a solid snack together.

Here, we’ve created a range of two-piece snack combinations, one part relying on a healthy vehicle like fresh fruit and Ezekial bread, the other a tasty topper or mix-in.

Each pairing adds up to 250 calories or less, and is chock-full of the most satiating nutrients around: fiber, protein and healthy fats, all of which boost metabolism and keep your body burning calories around the clock. More than anything, you’ll see how easy it is to put together a great-tasting combo that can help you get flaunt-worthy flat abs. Read on to get in the know.

Baby Carrots + Hummus

baby carrots and hummus

Nutrition: 181 calories, 6.1 g fat, 0.8 g sat fat, 233 mg sodium, 27.2 g carbs, 10.2 g fiber, 10.7 g sugar, 6.2 g protein

In addition to providing healthy fat, fiber and weight-loss fueling protein to your plate, this savory duo is packed with belly-filling water, vitamin A (which helps the body synthesize protein) and magnesium, a mineral that helps boost lipolysis, a process by which your body releases fat from its stores.

If you tend to snack away from home, look for single-serving hummus containers, and throw your veggies into a plastic snack bag to reap the benefits on the go.

Whole Wheat Crackers + Tuna in Water

canned tuna and whole wheat crackers

Nutrition: 180 calories, 3.5 g fat, 0.5 g saturated fat, 320 mg sodium, 20 g carbs, 3 g fiber, 0 g sugar,18 g protein

Unlike the majority of crackers you’ll find in the grocery store, Triscuit’s Baked Whole Grain variety is made with just three ingredients, of which fiber-rich whole-grain wheat is the most abundant. Low-cost, protein-rich tuna makes for a tasty cracker addition and is a solid source of docosahexaenoic acid.

This type of omega-3 down-regulates fat genes in the stomach, preventing fat cells from growing larger and keeping you on track toward your trim-down goal.

Cinnamon Raisin Sprouted Whole Grain Bread + Peanut Butter

cinnamon raisin bread and peanut butter

Nutrition: 174 calories, 7.9 g fat, 1.5 g saturated, 65 mg sodium, 21.8 g carbs, 2.9 g fiber, 1 g sugar, 6.5 g protein

Though this creamy and sweet combination tastes indulgent, nutritionally it’s anything but. The raisins in the Ezekiel bread provide natural sweetness, which helps nip sugar craving in the bud, while the vitamin B6 and manganese-rich whole grains help boost your mood, making it ideal for afternoon slump snack attacks.

The nut butter contributes hunger-busting healthy fats and a solid hit of waist-whittling meat-free protein. To keep excess pounds at bay, be sure to buy varieties free of health-harming hydrogenated oils and added sugar.

Black Bean Chips + Guacamole

black bean chips and guacamole

Nutrition: 240 calories, 16 g fat, 2 g saturated fat, 255 mg sodium, 20 g carbs, 8 g fiber, 0 g sugar, 5 g protein

Yes, you read that right; you have our permission to eat chips—so long as they are the nutrient-packed variety. We like Beanitos Black Bean Chips because they pack in more protein and fiber than a “regular” crisp.

To boost the staying power of your snack, pair the sea salt-sprinkled treats with a 100-calorie pack of guac. Avocado—the primary ingredient in guacamole—packs healthy monounsaturated fats that contain oleic acid, which helps quite feelings of hunger.

Plain Greek Yogurt + Raspberries

greek yogurt and berries

Nutrition: 166 calories, 4.2 g fat, 3 g saturated fat, 11.6 g carbs, 2 g fiber, 9.4 g sugar, 20.4 g protein

This low-cal, high-protein treat packs a sweet and creamy taste that’s sure to satisfy your taste buds and rumbling belly. Opting for 2% over low-fat yogurt boosts this snack’s staying power and ups the odds your container will be free of sugar and fat substitutes—and, yes, those can be found in even the flavorless varieties.

Adding in some raspberries is a no-brainer: Packing more fiber and liquid than most other fruits, the sweet red fruit boosts feelings of satiety without doing damage to your waistline.

Food & Cuisine

UN FAO: Food prices jump in January.

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Food prices rose in January, and has become stronger for vegetable oils and sugar, the United Nations food agency said on Thursday.

The Food and Agriculture Organisation’s food price index, which measures monthly changes for a basket of cereals, oilseeds, dairy products, meat and sugar, averaged 164.8 points last month against 161.8 in December.

In spite of the rise, the index was still 2.2 per cent below its January 2018 level.



The FAO dairy price index jumped 7.2 per cent from December’s value, ending seven months of declines.

FAO said limited export supplies from Europe, caused by strong internal demand, was the main driving force behind the increase.

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FAO’s vegetable oil price index rose 4.3 per cent from the previous month, while its sugar index rose 1.3 per cent and its cereal index made marginal gains on December.

The meat price index was largely unchanged.

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FAO lifted its latest world cereal production forecast for 2018 to 2.611 billion tonnes, slightly higher than the December reading, reflecting upward revisions for maize, wheat and rice.

“Much of the projected growth is associated with expected increases in Europe, where beneficial weather has so far shored up yield prospects while also sowings are forecast to expand, largely driven by attractive prices,” FAO said.

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Food & Cuisine

Cells that could prevent obesity, diabetes, hypertension found by American scientists.

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An American scientists has discovered a group of cells in the small intestine that slows down metabolism and increase fat accumulation.

The study published on Wednesday in the journal Nature  may lend a clue to prevent and treat obesity, diabetes and hypertension.



Researchers from Massachusetts General Hospital in the US found that mice lacking those cells called intraepithelial T lymphocytes or natural IELs could burn fat and sugar without gaining weight.

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When those cells are present, they suppress a hormone that speeds up metabolism and conserves more energy it gets from food.

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Such a mechanism used to be an evolutionary advantage when food was scarce in ancient time, but “with the food so abundant,this energy-saving mechanism can backfire and lead to unhealthy outcomes,” said the paper’s lead researcher Filip Swirski from Massachusetts General Hospital.

Swirski’s study can eventually contribute to cardiovascular disease and other metabolic ailments.

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