Are you thinking about getting a midday snack? Reaching for a bag of chips might be an easier option. But what are the implications of Junk on your health and wealth?
Clean eating snacks are a healthier, more nutritious snacking option. They are packed with essential nutrients and minerals, are satiating, and supply you with the right amount of calories. But what kind of snacks can you eat with clean eating? Below is a list of bitings you can enjoy when clean eating.
18 Delicious Clean Eating Snacks
The list of healthy clean eating snacks is endless. With clean eating snacks, you get both the nutrients you need and delicious snacks you can enjoy. If you are particularly trying to lose some weight, you need to be careful about the snacks you consume.
Here are 18 of the best clean eating snacks you can try:
A Hard-Boiled Egg (78 Calories)
The traditional hard-boiled eggs make one of the best clean eating snacks with protein. Eggs are a rich source of protein and choline. They also contain several vitamins, including B vitamins, vitamin D, and vitamin A.
You can prepare a hard-boiled egg any time of the day. It takes roughly about 7 minutes to boil an egg thoroughly. You can take plain boiled eggs or prepare deviled eggs.
Read More: 14-Day Boiled Egg Diet: Will It Yield Any Long-Term Results?
Celery Sticks And Nut Butter (96 Calories)
This is a convenient and tasty snack that both adults and kids can take. Replace nut butter crackers with celery and peanut butter sticks. Peanut butter is rich in protein. On the other hand, Celery is rich in vitamin C, flavonoids, and antioxidants called phytonutrients that have been shown to reduce inflammation (2).
To make celery sticks, break the stalks from the bunch, rinse them under cold running water then cut them into sections about 3 to 4 inches long. Then spread a tablespoon of peanut butter on celery sticks.
Apple Slices With Almond Butter (193 Calories)
The famous saying goes that an apple a day keeps the doctor away. Combining apple slices with almond butter makes a nutritious snack that you can enjoy at any time of the day. The high fiber and protein content in this snack guarantees you will be full.
An apple and a teaspoon of almond butter is enough for one serving. To prepare this snack, wash up the apple and cut it into several slices. Then spread the almond butter on the top. Be careful not to overeat almond butter as it is calorie-dense.
Turkey Lettuce Wrap (162 Calories)
This is one of the best snacks when eating clean. With this vegetable wrap, you get a tasty snack with high fiber and protein content. 100 grams of green leaf lettuce contains just 15 calories, so they are the perfect wrap to use.
Making turkey lettuce wrap is simple, so you do not have to be a pro in the kitchen to prepare them. A single serving is about two lettuce cups and a quarter cup of turkey mix. Just like tacos, you place the turkey mix inside a lettuce leaf and wrap it.
Baked Sweet Potato Fries (287 Calories)
The conventional way of cooking sweet potatoes is boiling or baking them in the oven. But you can make fries out of them too. Everyone from kids to teenagers to adults will enjoy well-prepared sweet potato fries. One large sweet potato about 5 inches long contains 112 kcal, 26 grams of protein, 4 grams of fiber, 2 grams of protein, and 5 grams of sugars.
To prepare this snack, you need 2 peeled sweet potatoes cut into wedges, 3 tablespoons of vegetable oil, salt, pepper, paprika, and garlic powder to taste. Put the sweet potatoes wedges in the vegetable oil, then sprinkle the seasoning and preheat the oven to 425 degrees F. Bake for 18 to 24 minutes, turning the wedges occasionally, until golden brown. This recipe gives you about 4 servings.
Egg Muffins (300 Calories Per Egg Muffin)
Not all muffins need flour and yeast to be prepared. Egg muffins give you the luxury of getting the nutrients you need while leaving you satiated. This flour-free muffin is prepared with eggs, Spinach, bacon or pork sausages, cheese, onions, and seasonings such as garlic powder and paprika.
You can take egg muffins at breakfast or any other time of the day. They are rich in protein, fiber, and several vitamins. A standard serving contains 2 muffins. There are many egg muffins recipes you can try.
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Vegetables With Pesto Dip (87 Calories – Pesto Dip)
Vegetables are considered one of the healthiest types of foods. Veggies contain high amounts of fiber, vitamins and are low in calories. Pesto dip is the catch here. You can accompany it with celery or carrot sticks.
To make the pesto dip, you need 1 cup of yogurt, ¼ cup of basil pesto, salt, and black pepper. You can use store-bought basil pesto or make your own at home. You can also use parmesan cheese, but it is optional.
Tuna Lettuce Wrap (95 Calories)
Who says tuna has to be grilled or fried? You can use tuna to make a vegetable sandwich that is both rich in flavor and nutrients. Tuna is rich in protein and omega 3 fatty acids. A 100g portion of fresh raw tuna contains about 109 calories, 24 grams of protein, and zero carbs.
To make the tuna mix, combine 6 ounces of tuna, 2 tablespoons of chopped onion, 1 tablespoon of light mayo, salt, and pepper in a bowl. Then wrap the mix in a lettuce leaf. You can use Greek yogurt instead of mayo for a low-fat option.
Grilled Vegetables
Who says vegetables have to be taken during the main meal? You can have vegetables as a snack. But instead of boiling them as you usually would, you grill them. It’s a great way to get your kids to eat more vegetables. Vegetables are nutrient-dense low-calorie dense foods making them the perfect snack if you are trying to lose weight.
With this snack, you have a variety of vegetables to pick from. You can also grill different types of vegetables together. The number of calories varies depending on the vegetables you are preparing. A 100g of raw spinach contains 23 kcal, while that of raw broccoli contains 34 kcal.
Dried Mango Slices (128 Calories per 40g)
Mangoes are a favorite of many as they are sweet, full of flavor, and are rich in vitamins A, C, and antioxidants. Dried mango slices are one of the best clean eating sweet snacks. Given that they are sweet, they can be easy to overeat. So you need to be careful to eat just the right amounts keeping in mind that they are high in sugar.
Much as you can get dried Mangoes in the store. You can try to prepare them by yourself. To make this savory snack, wash a mango, cut it in slices, then preheat the oven to 185°F. Put the mangoes in the oven and bake for 2 to 3 hours and flip every 30 minutes.
Watermelon Slices (46 Calories)
Fresh fruit is one of the easy clean eating snacks. Watermelon slices are ideal because of their high water content, so they help you stay hydrated. This fruit is rich in vitamin C and lycopene, thus may help prevent inflammation (3). One cup of fresh watermelon is one serving.
Fresh Fruit Popsicles (96 Calories – Strawberry Pops)
Fresh fruit popsicles are an excellent substitute for ice cream. So for that hot afternoon, you can prepare a popsicle from fresh fruit juice. This means that you are not limited to a specific recipe as the variety of fruits you can pick from. Be it watermelons, oranges, grapes, or apples – you choose.
All you have to do to make a popsicle is blend the fruits, then pour the juice into a popsicle mold. After you fill the molds, place the lids on top and freeze for about 8 hours or overnight. You can prepare your fruit popsicles over the weekend and place them in the freezer so that you can grab one on any hot weekday afternoon.
Read More: Fruits With Protein: Nature’s Desserts That Will Boost Your Daily Protein Intake
Avocado And Chicken Salad (220 Calories)
Avocados are a great source of healthy fats. They also supply a good amount of dietary fiber and are tasty too. 100 grams of avocado contains about 160 kcal, 73 grams of water, 15 grams of fat, 7 grams of fiber, and 8 grams of carbs. Eating avocado is good for your heart as it contains monounsaturated oleic acid, a healthy fatty acid (1).
You can combine Avocado with almost anything, including toast or various salads. To prepare this delicious snack, mix 1 cup of shredded cooked chicken, one avocado, one diced onion, one chopped celery stalk, ½ cup of mayo, salt, and pepper. You can pair this salad with whole-grain toast if you like.
Strawberry Smoothie (160 Calories)
A strawberry smoothie is you go to drink at any time of the day regardless of whether you are on a keto or vegan diet. A 100-gram portion of strawberries contains just 32 calories and only 0.3 grams of fat. Kids and teenagers are a fan of this smoothie and would enjoy helping you make some.
You will need 8 strawberries, ½ a cup of skim milk, 3 tablespoons of sugar, 2 tablespoons of vanilla extract, and ice cubes for this smoothie. Blend all the ingredients together until the mixture is smooth. You can also prepare the smoothie with strawberries, yogurt, and ice only if you want a lower calories option.
Avocado Dip With Whole Wheat Crackers (155 Calories – Avocado Dip)
It’s incredible how versatile avocados can be. In addition to the nutritional goodness, it can be taken alongside many meals. This duo, in particular, takes care of your heart’s health. Monounsaturated oleic acid found in avocados is good for your heart, and the flaxseeds protect you from cardiovascular diseases.
You’ll need one avocado, ¼ cup greek yogurt, a pinch of garlic powder and salt, and a squeeze of lime juice. Mash the avocado in a bowl thoroughly, add in the yogurt, salt, and garlic powder, then mix until smooth. You can pair this dip with whole wheat crackers.
Chia Seeds Pudding (267 Calories)
This pudding has gained popularity over the years. It is creamy, filling, and rich in omega 3s, fiber, and protein. This snack is suitable for both vegans and individuals who are on a keto diet.
For this recipe you need, 3 tablespoons of chia seeds and a cup of whole milk. Mix the two, then let it sit for 5 minutes, then stir again. Then put it in the refrigerator and let it sit for 1 to 2 hours. The pudding should be thick. You can also use coconut, almond, or cashew milk.
A Handful Of Almonds Or Other Nuts (169 Calories)
Nuts are the best clean eating snacks on the go. Be it cashew nuts, peanuts, hazelnuts, or almonds; they are a great source of protein. A handful should be about 28 grams. Take care not to overeat nuts as they are calorie-dense.
Each type of nut contains different amounts of protein and calories. Almonds and pistachios have the highest protein content. A 28 grams portion of mixed nuts contains about 5.48 grams of protein, 15 grams of fat, 5.9 grams of carbs, and 3 grams of fiber.
Baked Apple Chips (24 Calories)
What snacks or chips are considered clean eating foods? Baked apple and kale chips are clean eating foods. Baked apple chips are a healthy substitute for the processed chips you get off the supermarket shelves full of added sugars and fats.
The secret in getting the best-baked apple chips is baking for a long period at a low temperature to remove the water. You need 2 apples, 1½ teaspoon of sugar, and ½ of cinnamon. Preheat the oven to 225 degrees F, arrange the apple slices on a baking sheet, and sprinkle the cinnamon and sugar. Bake for about 1 hour or until the pieces are dried up and the edges curled up.
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How To Start Clean Eating?
Clean eating is easier said than done. It requires a lot of discipline. Clean eating becomes even more challenging when your partner or family members are not supportive. You surf through the web and come across a lot of questions concerning this. Questions like “how to start clean eating with your husband who likes snacks” are not an uncommon thing.
While it may not always be easy, it is possible to adapt this form of healthy snacking. And eventually, everyone in your family may also decide to join you.
Here are a few tips to get you started and going:
- Incorporate more vegetables and fruits in your meals
- Always check the nutrition labels of the packaged fruits, vegetables, and nuts you buy to ensure that they do not contain added fats, sugars, and preservatives.
- Reduce your consumption of alcohol.
- Opt for fresh homemade snacks instead of packaged snacks
- Make water your primary beverage and reduce your intake of sugary energy drinks and soda
- Stop taking refined carbs such as white rice and white as they have little nutritional value and lack fiber. Eat more whole grains like millet, brown rice, and cracked wheat.
- Limit your consumption of processed foods and added sugars.
Conclusion
Junk foods have a certain lure to them. The kind of lure that can be irresistible despite you knowing just how bad it can affect you. However, we can’t come off it because we love how they taste, and there’s no worthy substitute, right? Wrong.
These savory clean eating snacks are healthy and will leave your taste buds stimulated. So no more excuses. Drop that beef jerky and try some egg muffins today.
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DISCLAIMER:
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
SOURCES:
- Dietary factors that promote or retard inflammation (2006, pubmed.ncbi.nlm.nih.gov)
- Phytonutrients as therapeutic agents (2014, pubmed.ncbi.nlm.nih.gov)
- Watermelon lycopene and allied health claims (2014, ncbi.nlm.nih.gov)
