Snacks are more than just meals. Lovers meet, friends and family gather together for snacks. Not to mention "my time", which we need from time to time. But the habit of snacking can be terribly wrong if you do not keep the calories to a minimum. Because, let's get up, most of us go on board and deal with the consequences later on.
How can you enjoy without guilt and do not have any consequences? Well, keep dangerous trans-fat and calories below 100. See this list of 25 tasty and healthy breakfast ideas below 100 calories to fill your belly and reduce your wishes. 100 calories
1. Full-fat yoghurt
Serving – ½ cup; Calories – 74.5
Full-fat yogurt is a rich source of probiotics, proteins, calcium, potassium, magnesium, vitamin C, folic acid and healthy fats. Consuming whole-cream yoghurt is more useful instead of skimmed milk yogurt ( 1 ). You will stay full for a long time and you will get all the nutritional benefits of whole-fat yogurt. The study also found that eating whole-fat yogurt can help reduce the risk of depression ( 2 )
Serving – 1 large; Calories – 78
Solid boiled or soft boiled eggs are incredible sources of water-soluble and fat-soluble vitamins, proteins and antioxidants. Eating an egg will give you energy and will charge you at least an hour. It will also help strengthen immunity and bone as vitamin D in eggs is essential for calcium absorption (19459016) 3 ). Strawberries and semi-dark chocolate
Serving – ½ cup of strawberries and 1 tablespoon of black chocolate; Calories – 85
Strawberries and chocolate are an eternal combination. You can enjoy half a cup of strawberries and semi-dark chocolate if you want something sweet and still do not fall out of the "healthy" wagon. Buy half-dark chocolate chips and melt a tablespoon of them. This is all you have to do to get a good dose of vitamin C, dietary fiber and feel good hormones from this sweet breakfast
Serving – 1 carrier; Calories – 95
With 95 calories apple is a good way to hold your stomach for at least an hour. Apple is loaded with nutrients that help protect the heart and prevent the risk of diabetes, cancer and asthma 4 ). If you have to stay full for over an hour, you can add a tablespoon of almond oil and enjoy a sweet and sour snack
5. Pulp and vinegar
Serving – 1 large stalk of celery, 1 tablespoon of vinegar; Calories – 19.01
The cell is offered as a negative calorie diet, which means you consume more energy than you eat than the number of calories you get by eating it. This is a great fat burner, and crispy texture is great for limiting all that thirsty for salty munchies.
6. Carrot and Humus
Serving – 50 g of carrot and 3 tablespoons of humus; Calories – 92
Baby carrot and humus is a tasty and healthy combo that contains good carbohydrates, proteins and healthy fats. Carrots are good sources of vitamins A, K and folates and minerals like calcium, potassium, phosphorus and magnesium. Chickpeas, the main ingredient of humus, contains about 3 grams of protein and is a good source of other vitamins and minerals. You will definitely not feel hungry for at least 2 hours if you have this breakfast
Serving – 1 cup; Calories – 53
Ash is a slightly sweet and juicy fruit belonging to the family of melons. A glass of it contains proteins, vitamins A, C, K and folic acid, calcium, magnesium, phosphorus, potassium and omega-3 fatty acids. Drink a cup of melon one hour before training to provide energy for exercise. You can also juice or make a smoothie if you are on the move.
Serving – 10; Calories – 70
You have 10 whole almonds and you will be set to spend this meeting or workout for 30 minutes. Almonds are loaded with dietary fiber and healthy fats that help you saturate for a long time and reduce inflammation in the body ( 5 ). Barley corn
Serving – 77 g; Calories – 83
Boiled corn is a good source of dietary fiber and energy. It is best to consume it before training. It is a good antioxidant because it contains vitamins C and A and minerals like calcium, magnesium and phosphorus. Scientists have found that eating corn can help reduce cellular damage, kidney stones and kidneys and improve joint mobility 6 ). Pour the boiled grain with salt, pepper and a little lemon juice to have a quick snack and restore your energy.
10. Pomegranate juice
Serving – ½ cup; Calories – 72
This ruby color is a storage for antioxidants and helps reduce oxidative stress, LDL cholesterol and glucose levels. It is a powerful anti-inflammatory and anti-cancerous fruit ( 7 ). Consume a glass of pomegranate juice (preferably not chopped) like a snack to keep your hunger fatigue in place and give your body a dose of antioxidants
11. Low Fat Milk
Serving – 1 cup; Calories – 86
A glass of calcium-enriched low fat milk is all you need to keep the calories you consume under 100. This is a good option when you do not have the time to make a juice or repair a snack, just Pour the milk into a glass and drink it. Drinking milk is also a good way to strengthen your bones and reduce the risk of diabetes, obesity, cardiovascular disease and cancer 8 ). Pantaloni shrimp
Serving – 3 ounces; Calories – 85
If you are in the mood for something on an intoxicated spicy side and want to eat meat, but not chicken or fish, eat fried shrimps. Add some olive oil, chopped garlic, thyme, chili peppers and lemon juice. Throw in shrimps and cook for 2 minutes, and your breakfast is ready. However, shrimps are high in cholesterol, so if you have heart problems and your doctor has recommended you to stay on a low-cholesterol diet, it is better to avoid them.
Serving – 1 cup; Calories – 46
You have a cup of watermelon when you're hungry for about an hour before lunch or dinner. Watermelon is a good source of dietary fiber, vitamins A, C and folates and minerals such as magnesium, calcium, phosphorus and potassium. It also gives you a super dose of lycopene, an antioxidant that helps to wash toxins and protect against cancer, Alzheimer's disease and cardiovascular disease (19459028) 9 ). Chicken breast
Serving ½ chicken breasts; Calories – 86
Chicken breasts with roasted or grilled are ideal to limit hunger and thirst when you have to rush in the morning and do not get breakfast time. Just warm the chicken breasts and add some spices and herbs. You will get a good dose of protein minus calories and unhealthy fats.
15. Dark Chocolate
Serving – ½ ounce; Calories – 84
Dark chocolate (70-80%) has countless advantages. Yes, the taste is bitter, but it is unbelievable for your health. According to Harvard T.H. Chan School of Public Health, flavonols in dark chocolate help protect the heart, improve blood circulation, lower blood pressure and reduce the risk of diabetes and cancer 10 ). If you want chocolate and feel hungry at the same time, go to dark chocolate.
Serving – 100 g; Calories – 61
Have about 100 grams of kiwi when you want to have breakfast. This sharp, sweet, juicy, cartilage and granulated fruit is a store of vitamin C, dietary fiber, potassium, calcium, magnesium and phosphorus. Regular consumption of kiwi reduces triglyceride levels and blood pressure, reduces platelet aggregation and increases good cholesterol levels in the body ( 11 ). It is better to eat kiwi with your skin to get the most out of the diet.
Serving – 1 small; Calories – 90
The gang fills you, gives you a good dose of dietary fiber, potassium, vitamin A, folate, carotenoids, phenols and phytosterols that help reduce the risk of many chronic diseases. It also gives energy, strengthens bones and reduces oxidative stress ( 12 ). You can have a banana 30 minutes before the workout. Good carbohydrates in it will provide you with energy to shake your workout.
18. Varno White Gram
Serving – 1 ounce; Calories – 99
Hot Bengal gram is a good source of protein and dietary fiber that help reduce blood pressure and reduce the risk of diabetes, heart disease and stroke 13 ). All you have to do is immerse one gram of Bengal gram in water for at least 4 hours and then cook it. Add some salt, pepper and lemon juice. Do it when you want to eat low-calorie nutrients.
19. Rickata Cheese
Serving – 50 g; Calories – 98
Did you know that 50 grams of unsweetened ricotta cheese can provide you with 6 grams of protein to fill you for the next hour and give you immediate energy 14 )? It is best to eat home-made ricotta cheese. And if possible, drink the whey that separates from the dairy solids for an extra meals. You can have it before you work. To learn more about drinks before and after a workout, click here
Serving – 1; Calories – 45
You have a cucumber with bark to rehydrate. This juicy and crunchy breakfast is a good source of vitamins A, C, K and folate, calcium, magnesium, potassium and phosphorus. Cucumber belongs to the family of melons and helps to wash toxins, soothe skin irritation and reduce swelling ( 15 ). Make it with the crust to get a good dose of dietary fiber.
Serving – 25; Calories – 100
Pistachios, especially the unsorted variety, are great for weight loss. Healthy fats contained in them reduce inflammation, obesity and the risk of diabetes and cardiovascular disease. They are also good sources of tocopherols, carotenoids and phytosterols that help reduce blood sugar levels 16 ). Roasted beet chips
Serving – 1 beet; Calories – 35
Homemade roasted beet chips are best if you are thirsty for potato chips. Beetroot is a good source of antioxidants. It has anti-inflammatory properties, reduces hypertension, prevents skin problems and improves endurance (19459042) 17 ). Make sure you do not add too much salt to baking chips. Also, if you buy beet chips, do not consume more than 10 chips.
23. Kale chips
Serving – ½ cup; Calories – 76.5
Like beet chips, you can also make crispy chips at home and eat as a snack. Kale is a nutritionally dense dark green green. You can bake it with some spices and olive oil. Antioxidants in the calf help to lower glucose levels after eating, preventing the risk of obesity and diabetes 18 ). Popcorn
Serving – 1 cup; Calories – 31
The air of popcorn is an incredible breakfast – especially when you have it while watching your favorite show. According to Joe Vinson, a doctor, "Popcorne may be the perfect breakfast, the only breakfast that is 100 percent unprocessed whole grain, a portion of popcorn will provide more than 70 percent of the daily grain intake." But make sure that you have a raw, unprocessed or non-sour variety ( 19 ). Tomato
Serving – 1 medium; Calories – 22
Tomatoes are loaded with carotenoids that help protect you from cancer and asthma and treat skin problems by neutralizing reactive oxygen species 20 ). Eating medium-sized tomatoes can help reduce your small hunger pangs and prevent stomach upsets and discomfort in public places. Wash a tomato, chop it and add a pinch of salt, and you have a snack there.
You have it – 25 sweet and nutritious snacks below 100 calories. Snacking is an integral part of your eating habits, and simply changing it a little can help improve overall health. Once you make it a habit to choose healthy snacks, you will stop craving for all unhealthy and trans fats loaded snacks out there in the market. Do you have any questions? Leave a comment in the box below. Beware!
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7. " Powerful Effects on Pomegranate Health " The National Library of Medicine in the United States
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9. " Watermelon dietary and concomitant health claims " National Library of Medicine in the United States
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13. Legumes: Health Benefits and Culinary Approaches to Increase Intake "The National Library of Medicine in the United States
14. " Cheese, Ricotta, Whole Milk " SELFNutritionData
15. Phytochemical and Therapeutic Potential of Cucumber "National Library of Medicine in the United States
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19. " Popcorn: A snack with even higher levels of antioxidants from fruits and vegetables " American Chemical Society "
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