Stay Slim with 5 Healthy Meal Options

Why do people trying to lose weight need to choose snacks with low calories?

Generally, adults should not consume more than 10% of their daily energy intake from snacks alone. This applies not only to those trying to lose weight but to everyone.

For men, snack consumption should not exceed 200 kilocalories, while for women, it should be around 150-160 kilocalories. According to a survey conducted by the Health Promotion Fund, it was found that most snacks provide more than 200 kilocalories, accounting for about 75% of the total energy intake, and 30% provide more than 300 kilocalories, which is almost equivalent to the energy from a main meal.

Moreover, having beneficial snacks during the day can help alleviate drowsiness during meetings, seminars, and even consuming small amounts at a time can help maintain blood sugar and lipid levels. This is beneficial for both the general population and those trying to lose weight.

Low-Calorie Meal Recommendations: Loaded with Benefits for Weight Loss

Here are 5 low-calorie meals for those who are trying to lose weight. Whether you're managing your weight or actively shedding pounds, let's see what options are available to help satisfy your hunger without any guilt.

1. Fruits

Eating fruits is excellent for curbing hunger throughout the day. Not only are they refreshing, but they are also low in calories. It's recommended to choose wisely because some fruits are high in sugar. Opt for fruits with low sugar content to feel full during weight loss.

2. Sunflower Seeds

Sunflower seeds, also known as pumpkin seeds, are another highly popular option. They are rich in vitamins and minerals, which help reduce the risk of various diseases such as heart disease and type 2 diabetes. However, be cautious not to overconsume, as it may have adverse health effects.

3. Roasted Beans

Roasted beans, or legumes, are a staple snack for weight loss enthusiasts. Consuming them in moderation can aid in weight loss. Legumes are rich in nutrients, high in fiber, and low in fat. Some types of beans also contain protein, which can help build muscle and lower cholesterol. Additionally, they can reduce the risk of cardiovascular diseases and heart disease while keeping you feeling full and satisfied.

4. Greek Yogurt

Greek yogurt has been a top trending menu item recently, and it's not just for those trying to lose weight. Greek yogurt is yogurt that has been strained to remove whey, resulting in a thicker consistency compared to regular yogurt, even when consumed in the same quantity. Moreover, it is more satiating due to its higher protein and probiotic content. When paired with berries, such as blueberries, it becomes even more delicious. Additionally, you benefit from the antioxidants present in the berries. This makes it an excellent choice for individuals looking to lose weight or manage high blood pressure.

5. Crispy Vegetables/Baked Crispy Salad

If you're looking for something crunchy and satisfying during your weight loss journey, aside from options like roasted nuts and sunflower seeds, one menu item you shouldn't miss is crispy vegetables or baked crispy salad. They are deliciously crunchy and can rival snack chips in taste. Not only that, they are also packed with benefits because crispy vegetables/baked crispy salad are high in dietary fiber, and they avoid the high calorie content typically associated with fried crispy vegetables or baked crispy salad. It's recommended to choose crispy vegetable salads that do not contain preservatives or anti-caking agents because these substances, if consumed in large quantities, can lead to digestive issues, food toxicity, and increase the risk of liver and kidney problems, as well as cancer.

For those who are currently trying to lose weight and are looking for snacks that won't make them feel guilty, or are getting bored with traditional salads, consider trying a new format like crispy vegetable salad. We recommend GreenPirates crispy vegetable salad, which comes in a convenient cup format ready to eat. It's mixed with a special dressing from the brand. GreenPirates crispy vegetable salad is full of fresh and crunchy vegetables. Importantly, it doesn't contain MSG, preservatives, artificial flavors, or synthetic colors. It's suitable for various snacks like fruits, sunflower seeds, roasted nuts, Greek yogurt, and crispy vegetables or baked crispy salad. Even though these are low-calorie snacks, they should be consumed in moderation, especially for those who are trying to lose weight. And don't forget to exercise regularly!

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Reference:

จัดอาหารว่างเพื่อสุขภาพ 

https://www.sanook.com/health/24269/ 

https://eatwellconcept.com/2023/10/18/14-snack-low-calories-for-loss-weight/ 

https://www.sanook.com/health/2605/

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