Many admit this mistake when they think that they can not eat anything at all if they try to establish a healthy diet and lose weight. But snacking is not only normal, but also useful.

Snacks reduce appetite. If you snack a little during the day, you consume fewer calories while eating. Set a goal to have a little snack every three hours.

Of course, you need to eat right. Chocolate bars and chips will not help you lose weight.

Here are the options for healthy eating, which you can try …

Healthy food: Nuts

Almond is a great opportunity to have a snack. Your serving should include about 12-15 almonds. They are a great source of calcium, thanks to which they are especially shown there who do not like milk. They are also useful for the heart.

For those who love chocolate, a combination of almonds and a small amount of high-quality dark chocolate (70% cocoa or more) will do. Avoid milk chocolate, it usually has a lot of sugar. It has been scientifically proven that black chocolate lowers blood pressure.

Nuts in general are very well suited for snacking. But peanuts earned a bad reputation. It is really useful, but if you do not eat it too much. An excellent option – a walnut. It contains omega-3 polyunsaturated fatty acid and is especially useful for those who do not like fish.

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Healthy food: Fruit

It is very important to include fruits in your daily diet: they have a high percentage of fiber and lots of vitamins. Bananas are perfect if you are not sick with diabetes (they have high sugar content, especially in very ripe ones). They are rich in potassium, so they are suitable for those who have high blood pressure.

Many fruits are well-suited for quick snacking-for example, grapes (you can freeze it if you like it) or berries. Dark-colored berries, such as blueberries, raspberries and blackberries, are rich in antioxidants.

Do not forget to refresh yourself when you are not at home.

It can be difficult to eat on the go, for example, when you travel or shop. You need to plan it in advance and grab a healthy meal.

Although popcorn can be a good snack at home, what you buy in the movie is often covered in oil, sugar or salt. It is better to choose whole grains pretzels.

Another good option to have a snack on the go – fruit and a small jar of yogurt (note how much sugar it contains).

You need to think not only about what you eat, but about what you drink. The number of “liquid calories” can become unexpected. Your favorite coffee latte can contain up to 500 calories – as much as it contains in a hamburger. If you allow yourself to sometimes drink a cup of your favorite coffee, this will not damage your diet. But if you drink it every day, you will be provided with extra pounds.

When you are trying to lose weight, you can (and should) have a snack when necessary. Within reasonable limits, this is necessary for a healthy diet.