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15 Quick and Healthy Snacks to Help You Stick to Your Diet

15 Quick and Healthy Snacks to Help You Stick to Your Diet

Are you trying to keep your weight in check? Join the club. I mean…who isn’t? It can be difficult to stick to your diet when you get hungry between meals. Staying on course is easy if you keep your snacks between meals to healthy low-calorie options. The added advantage of eating regular small quick and healthy snacks is that it keeps your energy up and will help you stay focused during the day.

Quick and healthy snacks are the way to go

So, here’s a list of  ideas for you to try when you get the munchies.

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(Please note I am not a dietitian, just a very experienced dieter.)

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  1. Vegetable Sticks. Yeah, I know you are going to tell me carrot and celery sticks are boring — but not if you put peanut butter or hummus on top. A small spoonful can give a great flavor to your vegetable sticks.
  2. Olives. Apparently 10 olives is less than 100 calories, so next time you are having a party rather than eat fatty unhealthy potato chips, reach for the olives. They can also be enjoyed with drinks other than Martinis.
  3. Fruit. A lot of low carbohydrate diets advise against fruit. For me if a diet doesn’t allow you fruit, then it’s a bad diet. The traditional diet fruits like grapefruit, melon, berries, and apricots are lowest in sugars and probably best to eat when dieting. But other fruits like apples, pears, and citrus fruits surely can’t do too much damage if you snack on them.
  4. Dried Fruit & Nuts. Dried fruit and nuts should be snacked on in very small quantities. Dried fruit is very high in sugars and nuts are high in fats, so as a snack you should limit your intake to a tablespoon full. The good thing about nuts is if you can discipline yourself to eat very few, they keep the hunger at bay.
  5. Strawberries & Low Fat natural yogurt. This is one of my favorites. When you are munching on a bowl of strawberries with yummy yoghurt you are definitely not suffering.
  6. Cherry tomatoes. This is a great tip I picked up somewhere. If you feel hungry while cooking, have a tray of cherry tomatoes beside you. This will keep you from dipping into the dinner and spoiling your appetite (and your diet) before dinner has started.
  7. Rice Cakes. Yet again I hear that exasperated sigh. The person who invented rice cakes surely had no taste buds. Dry chewy crackers….that somehow transform into something delicious when you spread some low-fat cheese or peanut butter onto them. Better still, add a layer of hummus and cucumber or cheese spread and tomato. For dessert, try chocolate rice cakes or rice cakes with low-fat yoghurt — and you’ll find that things are looking up.
  8. A Hard Boiled Egg. If you are really hungry, an egg can be a good option. Eggs are full of protein, so an egg should keep you going until your next scheduled meal.
  9. Cottage Cheese. Another dieting favorite. Cottage cheese is very tasty with vegetable sticks, with rice cakes, or with any type of whole grain cracker — take your pick. (With cucumber it’s a dream.)
  10. Vegetable Soup. Make a pot of vegetable soup at the beginning of the week and separate it into freezable portions. Add low-calorie vegetables like carrots, celery, and onions.
  11. Miso Soup. Another soup option is miso soup — which is very low in fat. It is also very quick and easy to make, especially if you buy the “ready made” variety.
  12. Salad and Feta Cheese. Make a small salad of lettuce, tomato, cucumber, and green onions. Crumble some feta cheese on top for a delicious pre-dinner snack.
  13. Ryvita and Marmite. Okay…so you have to love Marmite for this one. Add a layer of low-fat cream cheese and some cucumber (yes, I put cucumber on everything) and you can relax and watch Judge Judy guilt-free.
  14. Fruit Ice Lollies. Press some summer fruits and put them into ice lolly moulds. Mix with a little water to make the most refreshing and delicious treat — and one that won’t spoil your diet either.
  15. Water with Citrus Squeeze. Often we think we are hungry when we are, in fact, just thirsty or a little dehydrated. Drink plenty of water during the day and add a large squeeze of your favorite citrus; it adds a nice bite and keeps you hydrated, alert, and full of energy.

 

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And remember

“Bigger snacks mean bigger slacks” ~ Author Unknown

(Photo credit: Fresh Vegetable Appetizer via Shutterstock)

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    More by this author

    Ciara Conlon

    Productivity coach, speaker, blogger and author of Chaos to Control, a Practical Guide to Getting Things Done

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    Last Updated on March 13, 2019

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    Have you gotten into a rut before? Or are you in a rut right now?

    You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

    Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

    1. Work on the small tasks.

    When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

    Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

    2. Take a break from your work desk.

    Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

    Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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    3. Upgrade yourself

    Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

    The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

    4. Talk to a friend.

    Talk to someone and get your mind off work for a while.

    Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

    5. Forget about trying to be perfect.

    If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

    Just start small. Do what you can, at your own pace. Let yourself make mistakes.

    Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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    6. Paint a vision to work towards.

    If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

    Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

    Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

    7. Read a book (or blog).

    The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

    Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

    Check out the best selling books; those are generally packed with great wisdom.

    8. Have a quick nap.

    If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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    9. Remember why you are doing this.

    Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

    What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

    10. Find some competition.

    Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

    Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

    11. Go exercise.

    Since you are not making headway at work, might as well spend the time shaping yourself up.

    Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

    As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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    Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

    12. Take a good break.

    Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

    Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

    Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

    Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

    More Resources About Getting out of a Rut

    Featured photo credit: Joshua Earle via unsplash.com

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