10 Low-Calorie Snacks To Help Reduce Obesity And Cancer Risk

Obesity is a significant risk factor for several types of cancer, including breast, colon, endometrial, kidney, and esophageal cancer. Maintaining a healthy weight through a balanced diet, including low-calorie snacks, can help reduce the risk of these cancers.

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The Role Of Snacks In A Balanced Diet

For many of us, snacking is part of daily life. One survey conducted by the Health Promotion Board found that many people in Singapore snack on high-calorie foods. The problem arises when snacks are too large or too frequent, especially when they consist of unhealthy foods high in sugar, salt, refined grains, and unhealthy fats. Opting for low-calorie, nutrient-rich snacks can provide the necessary nutrients and help avoid cravings for unhealthy foods.

How Low-Calorie Snacks Can Prevent Overeating

Choosing sensible amounts of the right foods for snacking can prevent energy dips and control appetite by preventing unhealthy cravings. Snacks like fresh fruit or nuts can provide extra nutrients and make your snacks more satisfying. It’s important to control portions and choose lower-calorie, nutrient-dense snacks to avoid weight gain. Fresh, whole foods like fruits and vegetables are excellent choices as they provide essential vitamins, minerals, fiber, and antioxidants.

Tips For Assembling Healthy Snacks

The most healthful snacks contain a combination of protein, fat, and carbohydrates. This doesn’t have to be complicated. For example, whole-grain crackers with low-fat cheese and dried fruits provide all three macronutrients. With a little planning and the right ingredients, you can create nutritious options that will keep you energized throughout the day.

1. Prep Healthy Options: Keep fruits and veggies washed and ready to make your snacking choice easier.
2. Prioritise Minimally Processed Foods: Choose whole foods that are minimally processed.
3. Plan Ahead: Have healthy options ready for when hunger strikes.
4. Experiment with Food Groups: Try combinations like yogurt with berries, carrots with hummus, or bananas with peanut butter.
5. Keep Unhealthy Snacks Out of Sight: Store unhealthy snacks in harder-to-access areas or avoid keeping them at home.
6. Stay Hydrated: Drink water or unsweetened tea instead of sugary drinks.

10 Ideas For Healthy, Low-Calorie Snacks

Here are some suggestions for healthy, low-calorie snacks, each providing roughly 150 to 200 calories:

1. Banana with Peanut Butter: One banana, sliced and spread with 1 tablespoon peanut butter.
2. Apple or Pear with Almonds: One medium apple or pear with 12 almonds.
3. Grapes or Cherry Tomatoes with String Cheese: 1 cup of grapes or cherry tomatoes with one string cheese.
4. Raw Veggies with Dip: 1 cup of raw carrots, broccoli florets, cherry tomatoes, or bell peppers with 2 tablespoons of black bean dip or 1/4 cup hummus.
5. Edamame: 1/2 cup edamame (soybean in the pod).
6. Tomato Soup with Crackers: 1 cup tomato soup with five whole grain crackers.
7. Greek Yogurt with Berries: 6 ounces plain Greek yogurt with 1/2 cup fresh or frozen berries and a sprinkle of granola.
8. Trail Mix: 1/4 cup trail mix containing dried fruit, dark chocolate, and walnuts.
9. Whole-Grain Flatbread with Almond Butter: One small slice whole-grain flatbread with 1 tablespoon almond butter and 1 teaspoon fruit spread.
10. Rolled Oats with Milk: 1/3 cup rolled oats cooked in 1 cup milk with cinnamon.

Remember to check the Nutrition Facts label and adjust serving sizes accordingly to maintain calorie control. With these snack ideas, you can enjoy delicious, low-calorie options that support a healthy, balanced diet and help reduce the risk of obesity and cancer.

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