Many experts believe that it’s not the big meals of the day that tip us over into calorie excess, but it’s those mid-morning and mid-day snacks that are the true culprits.
So the secret to eating less throughout your day is to snack on foods that satisfy without overloading you with calories.
Below are two healthy snacks that we think accomplish exactly that — they satisfy hunger without busting your waist size. Give them a try!
Lightly Salted, Roasted SoybeansBoiled young soybeans are called Edamame in Japanese. These tasty little pods or individual beans are loaded with protein and fiber, but they have much less fat or simple sugars.
What makes them so satisfying is their protein content - they pack a whopping 17 grams of protein in just a couple of handfuls.
Edamame provide less than 200 satisfying calories in a simple, perfect little snack. The key point here is that they fill you up. About a half a cup and you’ll probably be all set until your next big meal, two or three hours later.
Here’s a label with the nutritional facts of frozen, unprepared edamame:
Hummus on Sprouted Grain BreadThe soybean’s nutritional cousin is the chickpea. Grind a few handfuls in a food processor with olive oil, salt, crushed garlic and a squeeze of lemon. Include some lemon zest to enhance the flavors and voila … hummus! That’s really all you need.
Some chefs like to add tahini, which is sesame seed paste, for added flavor, but we’ll leave that choice to you.
The nutritional content of a chickpea is very similar to that of soybeans, except that everything including calories and sugar content is slightly higher. But keep in mind that the total number of calories and total amount of sugar is for a full serving. You will only use about half of a serving to spread on bread.
Just take a look at the label below and compare to the one above:
One of the most nutritious “vehicles” for eating hummus is sprouted grain bread. What is that? Sprouted-grain bread is made from wheat kernels, often called wheat berries, which are allowed to sprout and then are ground up and baked into bread. Because the kernels are not ground into flour, such breads are often referred to as "flourless."
Sprouted-grain bread is very nutritious and provides higher amounts of vitamins, minerals, and fiber than most other types of bread. Sprouts can be made from an array of grains and legumes, which can provide a complete set of amino acids — the building blocks of protein.
One slice of sprouted-grain bread will add about 100 calories, 2 grams of sugar, 5 grams of protein, and 3 to 5 grams of fiber to your prepared hummus spread. This snack will definitely satisfy without significantly increasing your daily calorie intake.
Will you give these satisfying snacks a try? Do you have a favorite snack you’d like to share with us? Let us know in the comments below!
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