Most experts advise eating five meals a day, three of them main (breakfast, lunch and dinner), and the other two, a mid-morning snack and a snack. The point is that beyond the number of daily intakes, the most important thing is that we do it in a healthy way. What does that mean exactly? Well, broadly speaking, we could say that a healthy diet It is one that includes nutrients in the appropriate quantity and variety.

This premise should be applied to all meals. That is, we should not neglect the snack or the mid-morning snack. Therefore, it is useful to list of 15 low-calorie snacks that Harvard recommends for eating between meals. «They are smart snacks, low in calories but rich in nutrients, which help maintain stable energy levels and prevent cravings for unhealthy foods,» recall the experts from the prestigious university.

healthy and low calorie snacks

Prepare healthy snacks and satisfying it doesn’t have to be complicated. Just pay attention to the combination of macro and micro nutrients. So, with a little planning and the right ingredients, you can create quick and nutritious options that will keep you energized throughout the day. These simple tips can help you make satisfying snacks that are good for your body.

These are some suggestions for healthy, low-calorie snacks. Each provides approximately 150 to 200 calories.

1. A banana

A medium banana has about 115 kcal. In order not to gain weight, it is It is better to eat banana when it is not yet very ripe, since in this state it would provide a higher sugar content. On the other hand, if it is green, it will have more fiber and its digestion will take longer.

2. An apple or a pear with 12 almonds

The apple It has 52 kcal per 100 g, and the pear provides practically the same, 57 kcal. If we also add almonds, we will be adding fiber (11.4 g of fiber per 100 g).

3. A bowl of grapes or cherry tomatoes with a piece of cheese

Grapes provide about 67 kcal per 100g, and cherry tomatoes only 16 kcal. Thus, both options are low-calorie. If we also add cheese proteins, the result is a low-calorie and satiating snack.

4. Vegetables with hummus

A cup of raw carrots, broccoli florets, cherry tomatoes or bell peppers with 1/4 cup hummus. The addition of vegetables with hummus (chickpeas) is a perfect proposal due to its vitamin, mineral and protein content.

5. edamame

This snack is not only low in calories (122 kcal per 100 g), it is also an important source of plant-based proteins and micronutrients such as calcium, iron, phosphorus, sodium, manganese and vitamins such as C, B9 or K.

6. Tomato soup with whole wheat toast

This low-calorie dish adds vitamins A and C from tomato soup and fiber from whole-grain toast. Therefore, gather antioxidant and anti-inflammatory properties. It also favors intestinal transit.

7. Greek yogurt with red fruits and granola

A low-calorie, satisfying and delicious snack. Yogurt provides proteins, calcium and a pleasant creamy texture, while red fruits add flavor, color and antioxidants. The fiber and sweetness are provided by the granola.

8. Dried fruits, dark chocolate and nuts

The perfect snack to «kill the itch» in the middle of the afternoon. In this case, the quantity is key, since these are foods with a notable nutritional value, but also with many calories. Nuts have about 600 kcal per 100 g; he black chocolate, 520 kcal; and walnuts, 645 kcal.

9. A small slice of whole wheat flatbread

A small slice of whole wheat flatbread with a tablespoon of almond butter and a teaspoon of sugar-free jam. This delicious snack is not only low in calories, it is also a source of fiber and vitamins.

10. Oatmeal with cinnamon

Cooked oat flakes in milk or vegetable drink with cinnamon. This is one of the favorite snacks for children. And the oatmeal prepared in the form of porridge With a touch of cinnamon, it is delicious, as well as very healthy.

11. Popcorn with grated Parmesan cheese

Popcorn can be a very healthy option as long as when we make them at home, either in a pan or in the microwave. When you do it, it is recommended use extra virgin olive oil or canola to make corn kernels, since they are vegetable oils with quality fats.

12. One hard-boiled egg and 12 almonds

This snack is one of the simplest, but also one of the most nutritious. And the egg is one of the foods with the most high protein content (one egg provides about 6 g of protein). If we also complete it with almonds, we will be adding antioxidants.

13. Fruit smoothie

Prepare a delicious smoothie with milk or vegetable drink with half a banana and a handful of red fruits. Drinking this smoothie mid-morning is an excellent idea. Thanks to the milk we will be drinking proteins and calcium, while the banana provides carbohydrates, fiber and potassium. Red fruits especially add antioxidants.

14. Whole wheat toast and Cheddar

A couple of whole wheat toasts could not be missing from Harvard’s list, since they are a low-calorie food with a high fiber content. It also provides slow absorption carbohydrates (complex). Additionally, if we complement it with cheese, we add protein and calcium.

15. A whole wheat tortilla with turkey, tomato and avocado

You can prepare a wrap with a whole wheat tortilla (fiber and slowly absorbed carbohydrates, to avoid sudden increases in blood glucose), turkey stuffing (hardly fat protein), tomato (vitamin A and C), and avocado (healthy fats).

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