Here are five nutritious, low-calorie snacks perfect for munching on without worrying about weight gain.
In a world where the pursuit of a size zero figure and an hourglass-shaped body is prevalent, numerous diets trend across social media platforms. From keto to intermittent fasting, and from vegan to paleo, we’ve witnessed them all. However, if you’re someone who wants to lose weight without adhering to the strict diet culture, we’ve got something to rescue you. Here are 7 healthy, low-calorie snacks recommended by Shikha A Sharma, a Dietitian and Nutritionist specializing in Indian-based diets.
What do Calories represent
A Calorie serves as a unit measuring energy, representing the amount of heat required to raise the temperature of one gram of water by one degree Celsius. In our bodies, Calories facilitate energy exchange, sustaining our daily activities when expended.
Snacks with Fewer Calories
Here are seven guilt-free low-calorie snacks you can indulge in:
Nutritionist Shikha A Sharma recommends masala papad as one of the top healthy low-calorie snacks. Simply prepare it by topping any type of roasted dal papad with chopped tomatoes, onions, a pinch of hing, cinnamon, black pepper, and garam masala. These spices not only enhance flavor but also offer health benefits. Another option is roasted puffed bajra bhel, which includes puffed bajra, tomatoes, onions, oregano, chutney, roasted papads, and a seasoning of hing, garam masala, and salt.
1. Yogurt with Berries
A low-calorie snack that also serves as a satisfying post-meal dessert, yogurt and berries offer both satiety and taste. Yogurt, high in protein and nutrients such as calcium, Vitamin B, phosphorus, magnesium, potassium, and Vitamin D, boasts numerous health benefits.
With its protein content, yogurt boosts energy expenditure and supports metabolism while regulating appetite and promoting a feeling of fullness, thus reducing calorie intake. Additionally, yogurt strengthens the immune system due to its probiotics, reducing inflammation, gut disorders, and viral infections, and it contributes to heart health and weight loss.
Berries, like blueberries and strawberries, enhance immunity, lower the risk of heart diseases, obesity, and diabetes, and improve metabolism, preventing deficiencies and metabolic syndromes. Low in calories and cholesterol, fat, and sodium-free, strawberries are rich in vitamins, nutrients, and antioxidants.
To prepare:
Ingredients:
- 1 cup plain yogurt
- 5-7 blueberries
- 3-4 strawberries
- Drizzle of honey
Method:
- Take a cup of plain yogurt and add blueberries and strawberries on top.
- Drizzle with honey and mix well before enjoying.
2. Roasted Pumpkin Seeds
Roasted pumpkin seeds, packed with nutrients like zinc, magnesium, copper, potassium, manganese, and protein, make for a low-calorie snack. With just 143 calories in half a cup, this snack promotes bone health, improves heart and liver health, bolsters the immune system, and exhibits anti-diabetic effects. High in antioxidants, it enhances bladder and heart health, aids in lowering blood sugar levels, and reduces the risk of certain cancers.
To prepare:
Ingredients:
- 1/2 cup pumpkin seeds
- 1/4 teaspoon black pepper
- Pinch of salt
- 1 teaspoon olive oil
Method:
- Heat olive oil in a pan and add pumpkin seeds.
- Roast for 2-3 minutes until golden brown, then transfer to a bowl.
- Season with salt and pepper to taste.
3. Masala Papad
A super quick and delicious snack made with pulses and flour, these papads are not only high in fiber and protein but also low in calories. Acting as probiotics, they promote the growth of beneficial bacteria in the gut, improving digestion by enhancing the secretion of digestive juices and enzymes crucial for metabolic activity.
Tomatoes and onions, with their high water content, are key ingredients in this snack. Tomatoes, rich in Vitamin C, Vitamin K, folate, potassium, and antioxidants, lower the risk of cancer and various heart diseases. Onions aid in controlling blood sugar levels, enhancing bone density, and possess antibacterial properties.
The spices like hing, cinnamon, black pepper, and garam masala contribute to the snack’s flavor while also providing health benefits. They alleviate abdominal pain, bloating, gastric issues, aid digestion, and reduce the likelihood of stomach infections.
To prepare:
Ingredients:
- 3 Dal papads
- 1 tomato
- 1 onion
- 1/2 teaspoon salt
- Pinch of hing
- 1/2 teaspoon black pepper
- Pinch of cinnamon
- 1/4 tablespoon garam masala
Method:
- Roast the papads in the microwave for 30 seconds on both sides.
- In a bowl, combine chopped tomatoes, chopped onions, and all spices.
- Mix everything well.
- Top your roasted papads with this mixture and enjoy!
4. Popcorn
Who knew your movie-time snack could also be part of your weight loss diet plan? Light and tasty popcorn contains antioxidants and polyphenols, which combat tumor cells, prevent aging, improve digestion, and help reduce stress and depression. Additionally, popcorn is known for controlling blood sugar levels, enhancing metabolism, and lowering cholesterol levels in the body.
However, it’s important to avoid ready-to-eat popcorns high in trans fat and saturated fats, as they can be harmful to your health.
To prepare:
Ingredients:
- 1/2 cup popcorn kernels
- 2 tablespoons olive oil
- Salt
Method:
- Heat olive oil in a pan.
- Add popcorn kernels to the warm oil and cover the pan with a lid.
- Allow the kernels to pop, then switch off the flame and let the pan rest for another minute to allow more corn to pop.
- Transfer the popcorn to a bowl and add salt to taste.
5. Puffed Bajra Bhel
A healthy, flavorful, and low-calorie snack recipe packed with the goodness of roasted puffed bajra. Bajra, or millets, are rich in potassium, Vitamin B, and magnesium, aiding in the prevention of diseases like asthma, cancer, and diabetes. This light snack promotes digestion, supports muscle and heart health, regulates cholesterol levels, and aids in detoxification.
Additionally, when the seeds are roasted instead of fried, they remain low in calories, making them an excellent choice to satisfy evening hunger.
To prepare:
Ingredients:
- 1 cup roasted puffed bajra
- 1 chopped onion
- 1 chopped tomato
- 1 chopped green chili
- 2 tablespoons chutney
- Juice of half a lemon
- A few sprigs of coriander leaves
- 1/2 teaspoon chaat masala
Method:
- In a bowl, combine roasted puffed bajra, onions, tomatoes, green chilies, and coriander leaves.
- Add chaat masala and any other desired spices into the bowl.
- Squeeze lemon juice over the mixture and add chutney.
- Mix all the ingredients well, and your healthy bhel is ready to enjoy!