Snacks, snacks, appetizers or snacks are a type of food that is used to satisfy hunger between meals. They are classified as junk or junk food as they often have little or no nutritional value, and are loaded with additives.

However, you can prepare your own snacks, with fruits, vegetables, dairy products or nuts, to satisfy your appetite, control weight and activate the metabolism between meals. Here we present you simple and effective options:


Olives are an excellent snack. Eating a few before a meal can help satisfy your appetite.

This is because they have monounsaturated fatty acids that slow down the digestive process and stimulate the hormone cholecystokinin, which sends messages of fullness to the brain.

They also provide antioxidants, such as oleuropein, which is associated with better cardiovascular health and anti-inflammatory properties.

Although it depends on the size of the olives, it is estimated that each unit contributes between 4 and 7 calories.

Celery with cream cheese

Celery is an ideal snack for people who want to lose or control their weight, because it is low in calories and high in water and fiber.

Due to its consistency, you will be forced to chew it many times, which stimulates the feeling of satiety, slows down the desire to eat between meals, and speeds up digestion.

You can cut celery into sticks and eat it with cream cheese. A serving of 5 units with 60 g of cream cheese provides less than 200 calories.

Chips the bare

Kale or kale is characterized by its rich nutritional quality: it has vitamins A, B, C, and K, minerals, such as calcium, iron and potassium, large amounts of dietary fiber, and many antioxidant compounds, such as kaempferol, lutein, quercetin and zeaxanthin.

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Its consumption is usually associated with a lower risk of cardiovascular diseases or inflammatory conditions.

It is also an ideal snack to supplement the diet and lose or maintain weight, since it provides a significant protein level along with a low amount of calories (an estimated 35 per cup).

You can prepare a delicious and nutritious snack by cutting bite-size kale leaves, mixing them with olive oil and salt to taste, and placing them in a dish lined with parchment paper. Bake for 10-15 minutes at 350 ° F or 175 ° C.


Almonds, hazelnuts, peanuts or peanuts, chestnuts, walnuts (common, Pecan or Macadamia), pistachios, sunflower seeds and pumpkin or cashews are nuts.

This means that they share a common trait: less than half of their composition is made up of water. They are also characterized by being energy foods, rich in healthy fats, and proteins.

They are often recommended as a snack to lose weight, since they are rich in fiber, which increases the feeling of satiety and inhibits the release of the hunger hormone, ghrelin.

Another plus point is that they don’t need refrigeration, so you can count on them anytime, anywhere.

Just remember not to overeat as a 28g serving has 180 calories. You should also eat them natural, that is, without added salts, sugars or chocolate.

Boiled eggs

Eggs have long been a target for their high cholesterol content. However, recent evidence indicates that, when consumed in moderation, they do not impact heart disease risk.

Eggs contain many proteins and vitamins, especially B12 and K2, and are ideal for reducing caloric intake, as they increase the feeling of fullness.

The best way to eat them is cooked or hard, as this allows you to easily transport them and have them anywhere. A large hard-boiled egg provides 70 calories and 7 g of protein.

Apple with peanut butter

For those with a sweet tooth, there are also healthy options. You should only combine products that you want in small quantities, with nutritious foods.

For example, apples with peanut butter. Although the latter is high in calories, in moderation it appears to be beneficial, since its consumption is linked to higher levels of “good” cholesterol. Just try to go for natural peanut butter.

If you combine it with apples, you get a snack that will guarantee satiety, helping to control weight and extending the periods between meals. In addition, apples are rich in fiber and antioxidants that improve digestion.

A medium apple with 1 tablespoon of natural peanut butter provides less than 200 calories.

Peppers and guacamole

The avocado with which the guacamole is prepared provides fiber, vitamins B and E, minerals such as phosphorus, iron, magnesium, and potassium, as well as other beneficial compounds, such as folic acid, niacin and biotin.

Peppers are also healthy foods, but red peppers are characterized by being higher in antioxidants, such as beta-carotene, capsanthin, and quercetin.

You can cut them into sticks to spread on the guacamole and thus obtain a simple and healthy snack, with which you will increase the feeling of satiety and obtain essential nutrients for proper digestion.

A large red pepper with 85 g of guacamole provides less than 200 calories.

Turkey and cheese rolls

This is an easy snack to prepare and that will leave you satisfied until lunchtime.

You only need to cut two slices of turkey ham in half and two slices of low-fat cheese. Place each half of the cheese over another half of the ham and roll them up. You can help yourself with a toothpick to hold them.

You can also prepare these rolls with flour tortillas stuffed with ham and cheese, or create your own “sushi”, filling them with squares of celery, cucumber, pear or carrot.

Use your imagination to create the best combinations.

Yogurt and berries

Yogurt is an excellent ingredient for preparing snacks, especially if we opt for Greek. This variety stands out for its higher concentration of proteins, which are essential for stimulating cell growth, building muscle mass and repairing tissues.

If we combine Greek yogurt with berries, that is, blueberries, strawberries, raspberries or blackberries, we get a simple snack full of antioxidants that will help improve the digestive process and control or maintain weight.

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A 100 g serving of plain Greek yogurt with ½ cup of mixed berries provides about 10 g of protein and less than 150 calories.


If these snacks seem complicated or you simply don’t have time to prepare them or think about how to combine them throughout the day, we have a solution: eat fruit.

Fruits play a key role in achieving a balanced diet and eating them is one of the safest and most natural ways to lose weight.

This is because its rich water and fiber content is ideal for eliminating toxins and speeding up metabolism.

You know, if between-meal cravings make it difficult for you to stick to your diet, keep your favorite fruit handy.

To remind:

The craving between meals is one of the most difficult aspects of a diet to control. When the next one arrives you can be prepared with these healthy snacks based on fruits, vegetables, dairy and nuts.

By replacing the traditional ultra-processed snacks, you will notice how your appetite decreases and it is easier for you to control or maintain your weight.

Sources consulted: Comprehensive Natural Medicines Database, US Academy of Nutrition and Diets, US National Library of Medicine, National Institute for Complementary and Alternative Medicine.

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