Living a busy lifestyle means not having the luxury of fixing up a full meal to answer your hunger pangs. This is where snacks can be so important.
A snack is the food that you consume apart from and in-between your main meals. Unfortunately, a lot of modern snacks are laden with refined sugars and carbohydrates, which means that, far from keeping you satiated, they can actually increase your hunger and appetite.
Hence, it is important that you explore snacking options that are nutritious and contain decent amounts of protein. Why protein? Because it helps stabilize blood sugar levels, lower digestion, and release hormones that trigger fullness and appetite-suppression.
In this blog, we will discuss some of the best snack ideas for men.
Healthy Snacks for Men:
1) Mixed Nuts:
Nuts are almost always the first presence in any healthy snack list, owing to their ideal balance of fiber, proteins, and healthy fats.
Even though nuts have relatively more calories and fats, they can help you regulate weight as long as you consume them in moderation. Ideally, you should consume around 1/4th of a cup (1 ounce) in one serving.
There is a wide variety of nuts that you can choose from, such as almonds, walnuts, Brazil nuts, macadamia nuts, pine nuts, pistachios, and cashews.
Since nuts do not need refrigeration, they are an excellent choice for people looking for on-the-go snacking options.
2) Blueberries:
Blueberries contain large amounts of manganese, which is a mineral that helps with metabolizing. The better your metabolism is, the better your body will be able to use the nutrients from the food that you eat.
A single cup of blueberries contains approximately 1/2 grams of manganese. Although this might not seem like a lot, it is equal to about 25% of your daily manganese requirement.
Other than manganese, blueberries contain Vitamins K, C, and A, as well as folic acid – all of which are extremely fortifying nutrients.
3) Tuna:
Tuna is full of protein, bragging approximately 39 grams of it in a single cup.
In addition, tuna offers a number of other nutrients, including selenium, multiple B vitamins, and decent amounts of omega-3 fatty acids.
4) Mixed Berries with Greek Yogurt:
Berries, when coupled with Greek yogurt, make an even more nutritious and delicious snack.
Greek yogurt contains high amounts of protein, while berries are one of the richest antioxidant sources going around.
To get a wider range of nutrients, try switching the types of berries that you use with the yogurt. Switching around will also help you experience different kinds of flavors, including sweet, sour, and tart.
5) Hard-Boiled Eggs:
The healthiness of eggs cannot be understated – this little, oval-shaped food contains almost every nutrient essential for our bodies. Eggs are particularly rich in trace minerals and B vitamins.
In addition, a single hard-boiled egg contains approximately 6-8 grams of protein, which means that consuming just one egg will keep you full and satisfied until it is time for your next meal. Also, their satiability will help you limit the number of calories that you consume throughout the day.
Alongside being extremely nutritious, eggs are equally versatile and portable, making them pretty much the perfect snack.
6) Beans:
Beans are high in fiber. Fiber spreads the release of energy over a longer period, which helps us remain full, invigorated, and satisfied throughout the day. Fiber-rich foods like beans are able to slow down the absorption of carbohydrates and fats, thereby helping us preserve our stores of energy.
As per the USDA, half a cup of raw beans contains 15-20 grams of fiber, which is equal to around 60% of the RDA (Recommended Daily Amount).
7) Cheese Slices:
Alongside being easy to consume, cheese is also tremendously filling and healthy. It contains large amounts of selenium, phosphorus, and calcium, alongside trace amounts of a number of other nutrients.
Moreover, cheese has high protein content: a single cheddar cheese slice offers seven grams of protein, and can be instrumental in suppressing your appetite.
In a study involving overweight males, participants who used cheese as a snack were able to reduce their calorie consumption by 9%.
A second study revealed that kids who snacked on vegetables and cheese needed considerably fewer calories to satisfy their hunger, compared to kids who used potato chips as snacks.
You can consume around 30 to 60 grams of cheese in a single serving. Due to the large amounts of calories present in cheese, it is best consumed in moderation.
8) Mango:
Mango has a positive impact on a number of chemical processes occurring throughout our body. The fruit is a potent fighter against inflammation, and can help shield our bodies from free radicals.
In addition, mango offers a burst of energy driven by carbohydrates – the kind of energy that is a lot more significant and beneficial than energy derived from processed sweets like candies or chocolates.
9) Chia Pudding:
Do not judge Chia seeds by their size: they are a nutritional powerhouse, packed with plant-based protein, fiber, and omega-3 fatty acids.
Even though they do not offer much on the flavor side of things, Chia seeds are an excellent ingredient for jellies and puddings. This is because these seeds expand when soaked in liquids.
10) Beef Sticks:
Beef sticks are quite portable and, as long as you are choosing the right type, are full of protein.
A healthy beef stick is one that only contains salt, and perhaps a few seasonings. If possible, you should find sticks made using grass-fed beef, since this type of beef is more abundant in omega-3 fatty acids compared to its grain-fed counterpart.
A normal-sized stick would contain 28 grams of protein (6 grams for each ounce).
Final Word:
To sum up, snacks are an excellent way of keeping yourself full and satiated, reducing your caloric intake, and benefiting from a number of other health benefits. If you wanted a few ideas for healthy snacks for men, we hope that this blog helped point you in the right direction.
