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Sandwich and even cake fit the diet; check more options

Making mid-morning and afternoon snacks is essential for anyone looking to lose weight. “This habit keeps your metabolism balanced and controls your appetite until the next meal, preventing binge eating,” says nutritionist Roseli Rossi. But, to keep yourself well nourished it is essential that the snack is not rich in calories, sodium and saturated or trans fat, and yet it has the nutrients to keep up with health.

The ideal is to compose this meal with a carbohydrate (such as toast and whole-grain breads or a fruit), a protein (present in cheese, turkey breast and yogurt, for example) and good fats (found in oilseeds). These foods have good nutritional value and avoid glycemic spikes, which hinder weight loss . Below is a list of thirty healthy snacks with few calories. How about including them in the diet?

Eight baby carrots with low-fat yogurt sauce

Photo: Sea Wave / Shutterstock
Photo: Sea Wave / Shutterstock

“It is good not to overdo the amount of sauce so as not to fatten the dish”, recommends nutritionist Roseli. It ensures that carrots are rich in carotenoids and antioxidants, which help skin health, fight aging and the formation of free radicals. Eight baby carrots have 20 calories and 100 grams of the sauce, approximately 60.

Wholegrain flatbread with ricotta sandwich

The sandwich with half a flatbread and a slice of ricotta has less than 93 calories. And the advantages do not end there: this snack is rich in fiber, carbohydrates and proteins. “In addition to providing energy, whole carbohydrates have a low glycemic index, which is why they give you more satiety,” explains nutritionist Maria Lucia Tafuri.

Baked apple with cinnamon

Photo: Tatiana Vorona / Shutterstock
Photo: Tatiana Vorona / Shutterstock

The apple – which has an average of 95 calories – is one of the richest fruits in phytochemicals beneficial to health, such as quercetin, an antioxidant that helps prevent cancer, improves circulation, lowers cholesterol and glycemic level. “In addition, its peel is a source of pectin, a fiber that helps regulate the intestine and offers more satiety. And cinnamon can help with weight loss, since it speeds up the metabolism, without adding calories to the candy”, says nutritionist Roseli .

A study by the American Cancer Society, still shows that eating an apple a day decreases the chances of colorectal cancer. This is because this fruit is rich in flavonoids, antioxidants that prevent free radicals from causing damage to cells.

Skimmed yogurt with honey

A unit of low-fat yogurt with a tablespoon of honey has approximately 90 calories. In addition to being rich in calcium and excellent for bone health. “Yogurt is an excellent probiotic, that is, it helps in the formation and maintenance of intestinal flora. Honey, in turn, gives energy and strengthens the immune system”, explains Roseli Rossi.

14 almonds

Photo: Krasula / Shutterstock
Photo: Krasula / Shutterstock

Almonds have fibers that help the intestinal transit and give satiety. Nutritionist Roseli explains that these seeds are also rich in unsaturated fats, which help to protect the heart, in addition to being a source of calcium, which maintains bone health and assists in muscle contractions. A portion with 14 units has only 90 calories and zero saturated fat, the one that is bad for your health, but it is nonetheless non-greasy. The suggested serving has 11% of the recommended total fat values ​​per day, so stay tuned!

Light ice cream, low-fat frozen yogurt and fruit popsicle

A scoop of light ice cream has an average of 90 calories. But reducing the number of calories does not improve the quality of fats. “The ideal is to opt for skimmed yogurt frozen, which has the benefits and calories of the base ingredient of the recipe, or even for the old fruit popsicle, which has between 50 and 100 calories per unit”, says Roseli Rossi.

Salt and water cracker with cottage

Eating two whole crackers is a good alternative for a snack between meals. “Cottage cheese can also be used as an accompaniment,” says Rosana Farah, of the Brazilian Society of Food and Nutrition. The whole wafer does not require refined flour, which maintains the amounts of vitamins, minerals and fiber in cereals in bread, making it very nutritious. Even though it also has carbohydrates, the fibers contained in it prevent the feeling of premature hunger. This snack has only 50 calories.

Strawberry cereal bar with chocolate

Photo: adianb / Shutterstock
Photo: adianb / Shutterstock

Because it is easy to carry in the bag, this snack is a great option for those who have to make snacks outside the home. “The bar contains fibers, minerals, such as calcium and potassium, in addition to some vitamins”. The caloric value varies between brands, but the average is 100 calories.

Toast with tuna pate

Photo: MShev / Shutterstock
Photo: MShev / Shutterstock

Like the canned version of the fish, the tuna pâté is rich in iron, potassium, phosphorus, magnesium and zinc, minerals that protect the cardiovascular system and increase immunity. “Tuna is also rich in omega-3, which reduces the risk of cardiovascular disease, is indicated for the treatment of obesity, has anti-inflammatory action, is associated with memory, the treatment of depression and the prevention of Alzheimer’s”, says the nutritionist Flávia Morais, from the Mundo Verde chain. A snack unit has about 70 calories.

Swedish bread with cottage cheese

Eating a slice of Swedish bread (30 calories) with a tablespoon of cottage cheese (30 calories) is another healthy 60-calorie snack option. “Swedish bread can provide fibers that facilitate digestion and give the feeling of satiety. Cottage cheese is rich in calcium and protein, in addition to being less caloric than other types of cheese”, explains nutritionist Rosana.

Light bread with curd

Photo: locrifa / Shutterstock
Photo: locrifa / Shutterstock

A classic of the Brazilian menu, bread with curd can be healthy if made with light bread and curd. A slice of light bread with a tablespoon of light curd has 88 calories. But pay attention to the food label, as the energy value usually varies between brands. Sodium: 141 mg Fats: 3.24 g Fibers: 0.56g

Fruit salad

It is part of any diet, but many people end up adding components, such as condensed milk, sugar and honey, which end up fattening the dessert. The ideal is to choose the fruits you like and enjoy the benefits of them. Minha Vida suggests measuring a small glass with finely chopped bananas, apples, oranges and papaya. Calories: 79 calories

Sodium: 1.85 mg Fats: 0.32 g Fiber: 2.85 g

Toast with diet jam

Despite being made from fruits, the addition of sugar is the great danger of jellies. The only nutrient it provides is carbohydrates. There are 14 grams for every 20 grams of delicacy. The best option is diet jelly which has less sugar. One tablespoon of diet strawberry jam has 25 calories. It is delicious with two whole toast, totaling 95 calories. Carbohydrates: 20 g Sodium: 120 mg Fats: 1.2 g

Persian bread with ricotta pate

Photo: Natasha Breen / Shutterstock
Photo: Natasha Breen / Shutterstock

This type of bread resembles toast, since it comes in generous thin and very hard slices. It goes very well with sauces and pates. Try a ricotta cheese, which has only 40 calories per tablespoon. Two sheets of bread with a tablespoon of pâté have 70 calories, 83 mg of sodium, 4.93 grams and 0.6 grams of fiber.

Banana cake diet

With only 70 calories per serving, this cake fits in the diet. In addition to having the nutrients of bananas, it takes cinnamon powder, which has practically no calories and is still thermogenic, that is, it helps to speed up the metabolism and expend calories. Check out the recipe .

12 hazelnuts

Photo: ivanpigozzo / Shutterstock
Photo: ivanpigozzo / Shutterstock

This oilseed contains a large amount of monounsaturated fats, which fights bad cholesterol, LDL, in the blood. For comparison, it has twice as much fatty acid as cashew nuts. In addition, hazelnut is a source of magnesium and B vitamins that serve as anti-inflammatories that protect the heart. The 12-unit portion of hazelnuts has 85 calories and no saturated fat – the bad fat – but 13% of the recommended total fat values ​​per day.

Skimmed milk with light cereal

A cup of skim milk tea and a half cup of morning cereal tea together have approximately 100 calories. In addition, milk is a great ally for those who want to prevent osteoporosis, as it is a source of calcium, a mineral responsible for bone health. Breakfast cereal is responsible for providing energy to the body. Fats: 0.9 mg Fiber: 1.2 g Sodium: 180 mg

Five units of dried apricot

Photo: SMarina / Shutterstock
Photo: SMarina / Shutterstock

Traditional dehydrated fruits, like apricot, can be as healthy as fresh fruits. According to papers presented at the 30th World Congress on Chestnuts and Dried Fruits in May 2011, they are among the main foods rich in potassium and are still a source of antioxidants, vitamins and minerals. They warn, however, that sugars and other nutrients are more concentrated in dehydrated fruits and that the portion ingested should take into account the weight of the water eliminated. But, eating in moderation, you can add few calories to the diet. Five units have 50 calories, 0.39 g of fat and 6.24 g of fiber.

Unsweetened natural orange juice

A small glass, in addition to refreshing, has 95 calories. Remember not to take too long to drink the juice. It is rich in vitamin C, a nutrient that in contact with oxygen, it oxidizes and loses part of its properties. Fats: 0.66 grams Fiber: 0g Sodium: 0g

Pumpkin Cake with coconut

Photo: Nina Firsova / Shutterstock
Photo: Nina Firsova / Shutterstock

In addition to being tasty, this cake has a good amount of fiber, which improves the functioning of the intestine and helps to give satiety. Each piece has 90 calories and about two grams of fiber. Check out the recipe . Carbohydrates: 2 g Fats: 4.5 g Fiber: 2 g

Energetic grape juice

Grapes are a source of active substances such as catechins, flavonoids and carotenes. It protects our cells, preventing premature aging. Beet contains a type of nitrate that nitrate reduces the consumption of oxygen and therefore slows down the pace of the process that leads to tiredness. Guaraná light gives you energy for everyday life. Check out the 89 calorie recipe that takes these ingredients.

Baked banana with cinnamon

Photo: vkuslandia / Shutterstock
Photo: vkuslandia / Shutterstock

Rich in potassium, fiber and vitamin A, B6 and k, the banana has 60 calories. Potassium helps prevent cramps, as it is important for the muscle contraction process. Research from the University of the Philippines has shown that eating bananas also helps to fight insomnia, thanks to the large amount of vitamins it contains. Cinnamon does not add any calories to the dessert and is still thermogenic, that is, it increases metabolism and stimulates caloric expenditure.


Rich in potassium, phosphorus, iron, vitamin A and C, the pear is a very affordable fruit, both for the price and the ease of finding it. Because the skin is very thin and not very resistant, it is not a good choice for eating out. In addition, according to a study by the Institute of Social Medicine of Rio de Janeiro and published in the Journal of Nutrition, eating three pears a day helps eliminate extra pounds. Researchers associate weight loss with the low amount of calories in the fruit and the feeling of satiety it promotes. Bet on it and add only 50 calories to the diet.

Skimmed yogurt with a tablespoon of sesame seed

Oil seeds, such as sesame seeds, hold large amounts of monounsaturated fatty acids. Using these substances, they help prevent heart-related diseases – such as heart attack, for example. The system is efficient: the seeds contribute to the control of triglyceride levels, total cholesterol as well as bad cholesterol (LDL). One tablespoon has 18 calories, and 0.23 grams of saturated fat. Skimmed yogurt has an average of 60 calories.

Dehydrated fruits

Photo: Brent Hofacker / Shutterstock
Photo: Brent Hofacker / Shutterstock

There are currently packets of dehydrated fruits on the market that are easy to take anywhere and not so caloric. The advantage is that this snack keeps the nutrients of the fruit fresh, but the number of calories doubles, so the tip is to moderate. The least caloric is the dried pineapple, which has about 75 calories in 50 grams.

10 pistachios

In addition to being great to take anywhere, 10 units of these seeds contain only 90 calories and a good amount of unsaturated fats, which have anti-inflammatory properties that protect the cardiovascular system. Your diet will thank you for increased satiety and improved intestinal transit. “This happens because the fibers clean the intestine, avoiding constipation”, explains nutritionist Maria Lucia Tafuri Garcia, president of the Brazilian Society of Gastronomy and Nutrition. But care is needed when choosing this type of oilseed, as it also has saturated fat (0.92 grams in 10 units). Total fats: 7.26 g – 13.2% of daily values

Kiwi with dark chocolate

Photo: Richard Semik / Shutterstock
Photo: Richard Semik / Shutterstock

The snack can be ideal for the day when you feel like eating a treat. The kiwi reduces the chances of diseases, such as cancer, in addition to preventing skin aging, according to a study by the University of Tokyo. The effect occurs thanks to the large amount of antioxidants that the fruit offers. A kiwi has 45 calories. Already 10 grams of dark chocolate has about 50 calories and contains antioxidant substances that protect the heart.