This 2-ingredient snack helped a client lose 100 pounds in a year, dietitian says
It's simple, affordable and high in protein — with a sweet twist.
/ Source: TODAY
Seventy-eight percent of adults consume two or more snacks daily, making up around 20% of their daily calories.
But snacks can be part of a weight loss plan, if you choose wisely. As a matter of fact, Vanessa Rissetto, registered dietitian and founder of Culina Health, said on TODAY that one healthy snack, in particular, helped her client lose 100 pounds in a year.
That healthy snack is simple, affordable, accessible and high in protein, with a sweet twist.
Plain yogurt with one teaspoon of Nutella is Rissetto’s weight-loss snack of choice. “It’s like a pudding, it’s so delicious, it’s decadent; I had somebody once lose 100 pounds in one year eating that snack every single day,” Risetto said on TODAY.
Why is Greek yogurt with Nutella a healthy snack?
A healthy snack should fill you up between meals while still satisfying your cravings. “Snacking can be good for you because it decreases hunger, so if you’re doing it at the right intervals, it can prevent you from overeating later,” Rissetto said on TODAY.
Foods that are rich in protein, fiber and healthy fats are satiating and maintain blood sugar levels, so you don’t experience any ebb and flow in hunger or energy levels.
With 12 grams of protein in half a cup, Greek yogurt is a low-calorie snack that keeps you full in between meals. A teaspoon of Nutella has about 3 grams of added sugar, which is much less than many sweetened yogurts.
Adding a teaspoon of the chocolate-hazelnut spread satisfies that craving for something sweet without going over your added sugar goals for the day. Plus, if the small amount of Nutella in yogurt entices you to eat a protein-rich snack instead of something higher in sugar, that’s a win-win.
As a bonus, eating Greek yogurt is tied to a reduced risk of breast and colorectal cancers, and type 2 diabetes, as well as improved cardiovascular, bone and gastrointestinal health.
More healthy snacking tips
According to Rissetto, snacking can be beneficial for health, if done the right way. “You can eat three large meals with fiber, protein and carbohydrates, or you can have smaller meals with snacks in between,” she said on TODAY.
If you prefer to eat more frequently throughout the day, here are some tips for incorporating snacks into your eating plan:
- Eat well-balanced snacks with protein, fat and carbohydrates, like Greek yogurt with Nutella, an apple with peanut butter, hummus with cucumbers, or cheese with grapes.
- Limit added sugar to 8 grams or less. Snacks that are too high in added sugar will spike blood sugar levels, causing you to continue to reach for more snacks.
- Snack at consistent times throughout the day so it keeps you full between meals and maintains energy levels.
- When choosing packaged snacks, pick ones that are 150-225 calories, 8 grams or fewer of added sugar and 5 ingredients or less.
