10+ Key Benefits of Healthy Eating

key benefits of healthy eating

Do you want to know what are the key benefits of healthy eating?

Of course you want. In this case please continue reading.
  • Productivity. Research shows that unhealthy diets reduce about 66% the level of productivity.
  • Happiness. Bananas are among the main foods that have the power to improve your mood, because they contain about 10 milligrams of dopamine, a substance that has a beneficial effect on the brain. Also, if you want to be happier eat dark chocolate, because it has the ability to improve levels of serotonin in the body.
  • Stress. Foods rich in vitamin C, magnesium, omega-3 fatty acids and proteins help relieve stress.
  • Weight loss. Swap unhealthy foods with the healthy ones. For example, if you use to eat more crisps, try to eat more carrots instead. Soda is your favorite drink? Water is a better substitute. This is how you will burn more calories.
  • Moderation. Experts say that through a healthy diet, we eat less.
  • Skin protection. Studies have shown that when we eat fruits and vegetables, our skin becomes healthier, because these foods are rich in antioxidants.
  • Longevity. Several researchers have shown that diets based mainly on vegetables and little meat, can help you live longer.
  • Money. A healthy diet keeps you healthy. Health has its privileges. Among other things, you will not need to spend money on costly treatments.
  • Sleep. A healthy diet leads to a much more pleasant sleep. And in the morning when you wake up you'll feel more energetic
  • Adventure. The fact that you feel healthy will make you feel full of life. You will have a much greater appetite for adventure.
  • Motivation. You often hear that without a good motivation, you can not do anything. And it's true. One of the benefits is that healthy eating improves your ability to fight with yourself, with your desires. It helps to be able to fulfill your purpose without giving up.
  • Environment. Healthy foods are not coveres in plastic, which is extremely dangerous for the environment. 
  • Inspiration. Those around you will feel the burning desire to follow your example, because they will see the fabulous effects that your healthy diet had on your body.

60+ Best Snacks for Weight Loss

best snacks for weight loss
You've heard it a million times.

If you want to lose weight, do not skip the main meals of the day. It's one of the secrets that we must follow in order to lose weight, and to have a healthy life.

But what can we eat between meals?

What are the best snacks for weight loss?

If you want to discover the answers to these questions, I suggest you read these lines.
  • Hard-boiled eggs with sriracha sauce. Great for thyroid function and metabolism. It's a low-calorie food. Spice it with sriracha sauce. It's loaded with a compound named capsaicin, which is great for weight loss. (source:
  • Turkey jerky with mustard. An ounce of turkey 10 grams of protein 60 calories. Fat and carbs get digested quicker than protein. It gives you a feeling of fullness for longer. Mustard contains few calories. (source:
  • Celery With Natural Peanut Butter. This snack is a rich source of healthy fats, vitamins and minerals. Peanuts are rich in fiber and protein, which will improve your digestion and help you to eat less. (source:
  • Sliced tomato with a sprinkle of feta and olive oil. Want to enjoy something tasty after lunch? Feta cheese has a very low caloric content, while olive oil is known for its health benefits, but also when it comes to weight loss. Tomatoes are a rich source of water. And they're low in calories, while having significant amount of fiber. This means that you'll feel full for longer. (source:
  • Popcorn. Fantastic source of vitamin B12, which helps the metabolism and helps burn calories. (source:
  • Sliced Cucumbers Into Yogurt Dressing. It's a delicious snack. Simply combine a few cucumber slices with a little Fage yogurt. This has only 2% milk fat and it's VERY creamy. You only cultures, milk and some cream. (source:
  • Natural peanut butter on Ezekiel toast. Peanut butter is a remarkable source of healthy fats, and is full of protein, which helps build muscle tissue. Nutritionist Laura Cipullo recommends eating peanut butter on Ezekiel bread, because it is made from vegetables and sprouted grains and contains high amounts of protein. (source:
  • Vitamuffin VitaTop. It's a fantastic source of vitamins, that you can consume every morning. (source:
  • Eden organic pumpkin seeds. Our bodies need magnesium. It is essential for improving blood circulation and strengthen bones. Shocking is that a single seed contains 75% of the RDA of magnesium. And do not forget that these seeds are also a great resource of fiber and protein. (source:
  • Mellon drizzled with balsamic vinegar. Watermelon, besides the fact that it tastes amazing, helps you feel full throughout the day, because it has a high water content, and it's packed with few calories (only 45). Add balsamic vinegar to activate pepsin, which will improve the level of amino acids in the body. (source:
  • Almonds. According to research, people who chew almonds at least 40 times a day were more likely to lose weight, because almonds eliminate the feeling of hunger. (source:
  • Starbucks Tall Skinny Latte. Looks good, huh? In addition to great taste, this snack is simply a true source of protein (about 10 grams) and calcium (a third of the daily requirement). (source:
  • Kale chips. These chips are low in calories and full of beta-carotene. Also according to some research has proven that these chips have the ability to reduce the risk of macular degeneration. (source:
  • Baked zucchini chips with paprika and sea salt. Paprika good as a flavor for baked zuchini, and also for metabolism improvement. It will reduce your appetite and blood pressure. Add a little olive oil and sea salt. Add a little paprika and bake at 450 Fahrenheit degrees for about half an hour. (source:
  • Edamame with sea salt. According to nutritionist Karen Ansel, fiber it's the most critical ingredient in the weight loss process, because it helps you feel fuller throughout the day. And edamame is a mind-blowing resource of fiber and protein. Add some sea salt along with a cup soybeans. You'll have 8 grams of fiber and less than 200 calories. (source:
  • Spicy Cashews. These nuts should be highly seasoned, if you want to lose lots of calories. Cashews have a very low fat content. And are rich in healthy fats. About 82% of these healthy fats are unsaturated fatty acids. And 66% of these acids are monounsaturated fats, which have a beneficial effect on the heart. (source:
  • Banana. They are rich in potassium. And low in calories. They also have an acceptable fiber content, which will help you stay away from hunger throughout the day. (source:
  • Chia seedsChia seeds are high in omega-3 fatty acids and iron. They also have the ability to improve blood sugar levels. RedBookMag claims that Health Warrior Chia Bars are ideal as a snack, because they're rich in fiber and protein, but not sugar. (source:
  • Organic Whole Grain brown Rice. Instead of white rice, you better choose brown rice, because it's a better source of fiber and iron, according WorldLifeStyle. And is a very low-calorie food. And that's what you want, right? (source:
  • Grain-free nutty cereal mix. Although nuts are rich in calories, they also contain high amount of fiber and protein. That means, you will feel fuller throughout the day. And you'll have more energy. RedBookMag recommends as low-carb and low-sugar snack to combine 1/8 cup walnuts, 1/8 cup almonds, 1/8 cup pumpkin seeds, and 1/8 cup dried cranberries.  You can consume it dry or over milk. (source:
  • Yoplait Light Yogurt with Fruit Flavors. Do you like yogurt? This drink contains 20% of the daily amount of calcium and vitamin D that you should consume every day. (source:
  • Beef and Ostrich Jerky from Ostrim. It is a snack that is very low in calorie and sodium. If you're trying to lose weight, that is an ideal food. (source:
  • SeaweedYep, they taste like crazy, also they're healthy. A 1/4 ounce of seaweed packs about 4,500 micrograms of iodine, which MORE than enough for body. Seaweed also contains a special fiber, called alginate, and it can improve weight loss. (source:
  • Grapefruit. Did you know that grapefruit is one of the most effective foods when it comes to weight loss? According to a study, those who consume grapefruit at every meal, can lose up to 3 1/2 pounds in 3 months. (source:
  • EAS AdvantEdge Carb Control Protein Drink. Want a high level of energy? This drink is rich in protein and contains only 1 gram of sugar in one serving. It is very low calorie, and is packed with vitamins and minerals. (source:
  • Shrimps and cocktail sauce. An ounce of shrimp packs about 30 calories and 6 grams of protein. And do not forget that this food is high in vitamin D. 8 Shrimps and a little cocktail sauce, and you get a very appetizing snack, that will keep you satisfied for a longer period of time. (source:
  • Pineapple with lime juice and sea salt. It does look delicious, right? Pineapple has few calories and it packs serious amounts of water. You want a healthy digestion? Drink lime juice and add some tea salt on top. (source:
  • Sardines packed in water. This snack has a fantastic protein content. It's also rich in unsaturated fats and omega-3 fatty acids. Sardines also contain many vitamins and minerals essential for healthy bones. (source:
  • 1 tbsp chocolate chips and 1/2 oz peanuts. You love peanuts, huh? Peanuts have the capacity to keep hunger away from you lor long time. If you want something sweet, well, have a small amount of chocolate. But don't forget to eat peanuts moderate, because they contain lots of fat. (source:
  • Sargento Light String Cheese Snacks. Not only is tastes great, but it also has very high protein content. (source:
  • Bumble Bee Premium Pink Salmon Skinless & Boneless Pouches. This snack is a great source of protein, potassium, iron and unsaturated fats. (source:
  • Baked egg with avocado. Did you know you can actually eat avocado with... eggs? You get less than 200 calories, and your belly still gets satisfied Why? Because this snack is loaded with proteins and fibers. (source:
  • Apple chunks, chopped walnuts, and cinnamon. Apples are a great way to lose weight, because they're loaded with fibers. Cinnamon has the ability to improve blood sugare levels. Research shows that walnuts are very effective when it comes about weight loss. RedBookMag says to avoid consuming more than one serving of walnuts (about 13 halves), when making this snack. (source:
  • Quinoa Bowl. Do you like quinoa? It's a great resource of protein and fiber, which will improve your digestive system, helping you feel full throughout the day. Also, quinoa has a remarkable content of nutrients and minerals, essential for metabolism and losing weight. (source:
  • Cantaloupe. I know. It gets your mouth watering when you see it. It is a fruit with a high water content. And it's also loaded with beta-carotene. At the same time, you enjoy a snack with almost no calories. (source:
  • Sunflower-lentil spread on celery stalks. It's an effective combination, because this snack it's rich in fiber. The celery has the ability to improve digestion. (source:
  • Whey Protein Powder Shake. It's the free food fats and carbohydrates. Protein Whey protein is more effective in improving health and strength. This snack is high in amino acids for defense against muscle damage. (source:
  • No-bake oatmeal bites. Do you know why oatmeal it's great for weight loss? Because it's hign in proteins and fibers. This snack it's a combination of: 1 cup dry quick oats, 2/3 cup coconut flakes, 1/2 cup almond butter, 1/2 cup whole chia seeds, 1/2 cup dark chocolate chips. 1/3 cup raw honey, and 1 tsp vanilla. The delicious combination should be left in the fridge for 1 hour. The delicious combination should be left in the refrigerator for 1 hour. Roll in to 1-inch balls. After that you can consume it thoughout the week. (source:
  • 1 c Vegetable Juice, such as V8, and 2 oz Oscar Mayer Oven-Roasted Turkey Breast. It's a great snack. Because it's full of protein, which will help you not feel starved throughout the day. (source:
  • Raw Spinach (Microwaved). I bet you're crazy about spinach, am I right? This food can be not only a savory snack, but also an extremely healthy one, being rich in vitamins A and C. And a single serving packs only 20 calories. (source:
  • Chickpeas. Who does not like chickpeas? Not only it tastes fabulous, but the high content of protein and fiber will help you feel full throughout the day(source:
  • Cottage cheese with cinnamon. Is a snack full of fiber and protein. The cottage cheese, should be added more than half a cup with cinnamon. Therefore you will have a pleasant flavor. Also, this method will keep you from gaining weight. (source:
  • Canned vegetables (no matter what vegetable). Nutrition experts say that canned vegetables are as healthy as fresh ones. Eat as many as you like. (source:
  • 1 Tbsp Peanuts and 2 Tbsp Dried Cranberries. Peanuts are rich in fiber, protein and healthy fats. Also cranberries are packed with fiber and vitamin c. They will help you have a strong feeling of satiety. (source:
  • Pomegranate seeds and pistachios. It's a snack rich in vitamin C, and fiber, which help you not to eat excessively throughout the day. Want to improve your blood circulation during exercise? Add some pistachio. (source:
  • Frozen Banana. Who does not like bananas? If they are frozen, they can be eaten even with bark intact. (source:
  • Greek yogurt-dipped berries. Greek yogurt is highly recognized for its high content of calcium. Also the tasty drink is rich in amino acids, effective in preserving muscle mass. And remember this yogurt can also help you burn fat. RedBookMag suggests as a recipe dipping berries in yogurt and leaving them in the freezer for 3 hours. Now you can eat. (source:
  • 1 c Strawberries and 3 Tbsp Cool Whip Free. You do like strawberries, right? Who doesn't? These fruits are rich in fiber. (source:
  • Sauerkraut. I love sauerkraut. I like to consume it with various occasions. Is rich in vitamins K and C. Also, this food is high in iron. (source:
  • Avocado with lime juice and goji berries. We've all heard of the spectacular properties of avocado. It's full of healthy fats and fiber. Just half an avocado, can help you eliminate the feeling of hunger for long. Goji Berries have the role of improving blood sugar and providing a stronger feeling of fullness. (source:
  • Salmon is a good source of omega-3 fatty acids, which help stimulate certain hormones, leading to fat burning. Capers will offer a great flavor, along with a low calorie. Lemon juice is perfect for improving digestion. Wasa crackers have high fiber and whole grains. Therefore you'll have a strong sense of fullness. 
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  • Pickles. They're high in Vitamin K. They don't have too much fat and calories. (source:
  • 3 Amy's Cheese Pizza Snacks. You had dinner, but late at night you become hungry again? WomansHealthMag believes this snack is just perfect for those nocturnal times. (source:
  • Grapes. Grapes have numerous health benefits. It turned out that the consumption of grapes and wine, can have a remarkable impact on health. Grapes have a high water content and very few calories, which will help you to eliminate hunger throughout the day. (source:
  • Carrots. They're a good source of manganese, folic acid, magnesium, zinc, fiber, vitamins A, K and E. (source:
  • Black beans and salsa on a corn tortilla. Want an ideal snack for weight loss? According to nutritionist Karen Ansel, this snack has a huge fiber content. Half a cup of black beans packs 8 grams of fiber. A 6-inch Corn Torttilla made of whole grain adds another 2 grams of fiber. Salsa has a low calorie content. Plus, it will help you eat more slowly, says Ansel. (source:
  • 1 c Raspberries with 2 Tbsp Plain Yogurt and 1 tsp Honey. Raspberry is a true treasure of nature. Not just because it tastes fabulous, but also because of its health benefits. Given that this fruit is rich in fiber but low in calories, it will certainly help you to lose weight, while you will not feel starved during the day. Honey in its turn, is strongly recommended for weight loss because it has a high content of fiber, protein, water, vitamins and minerals. Ikarians, known for their longevity, tend to consume every morning a teaspoon of honey. (source:
  • Turkey and avocado roll-ups. This snack will give you plenty of proteins that are meant to help you feel full throughout the day. RedBookMag recommends to roll up a sliver of avocado in a slice of lean turkey breast organic. If you want to boost your metabolism, add a little mustard. (source:
  • Nonfat ricotta cheese with chopped pear and cinnamon. Do you like ricotta cheese? If so, I have good news for you. This cheese is rich in protein. Also, amino acid existing in this special food will stimulate muscle growth and will help you lose weight. Pears and cinnamon will improve your blood sugar levels. Therefore, feeling of hunger will stay longer away from you. (source:
  • 2 Egg Whites with 1 Slice Whole Wheat Toast. It is extremely nutritious snack, because is packed with protein. (source:
  • Hummus. An ounce of almonds with little humus, will help you resist until dinner. (source:
  • Dried fruits. You travel a lot? For short trips, nutritionists recommend dried fruits, such as apricots or almonds. You can add if you like whole grain crackers. These are some of the healthier options, if you want to avoid the salty snacks served during the flight. (source:
  • 1/2 c Frozen Yogurt. It's a very tasty yogurt. And it's low in calories. (source:
  • 2/3 c Barbara's Bakery Cinnamon Puffins Cereal (dry). According WomensHealthMag, this snack is a healthier option when you desperately want something crunchy. (source:
  • Fat Free Rold Gold Tiny Twists. Want something without salt or carbohydrates? These bagels are one of the ideal options. (source:
  • Chocolate Milk (1 c nonfat milk + 1 Tbsp Hershey's Lite Chocolate Syrup). Oh, who does not like chocolate milk? The delicious recipe proposed by WomensHealthMag is extremely rich in calcium. (source: