Some healthy snacks might make you feel better, but they’re also loaded with calories.
Here’s how much to eat to keep your waistline healthy.1.
Sweet potatoes and other sweet potato productsSweet potatoes, like other sweet potatoes, are packed with fiber, which helps keep you feeling full longer.
But they’re high in sugar, making them good for you to avoid.2.
Carrots and other leafy greensThese veggies can help you shed pounds.
But when it comes to carbs, they’re not as sweet as sweet potatoes.
Eating a serving of carrots and spinach a day will help you feel full longer and reduce your risk of heart disease, according to the American Heart Association.3.
Sweet potato sticks and potatoesLike other sweet vegetables, sweet potatoes are high in fiber and potassium, helping you feel fuller longer.
Eating just one serving of sweet potato sticks a day can help reduce your chance of heart attack and stroke, according the American Academy of Pediatrics.4.
Avocado slices and other saladsA serving of avocado slices is good for the waistline, but the salt in the avocado slices can also make them higher in saturated fat.
Eating less of the fruit, like avocado slices, can also help lower your risk for heart disease and stroke.5.
Sweet rice and rice cakesThere’s good news for you if you’re trying to lose weight: Eating only one serving a day of rice and other grains is healthy.
Eating more of the rice, like white rice, can help lower the risk for obesity and diabetes, according a Cochrane review.6.
Avocados and other dried fruitsCoffee and other fruit juices are high-fiber foods.
But eating just one scoop of the juice a day reduces the risk of stroke and heart attack by about half, according one Cochrane study.7.
Avokados and avocado nutsAvocados are good for your heart health, and a serving a week of avocados a day helps reduce your blood pressure by about a third.8.
Chia seeds and other beansChia seeds are low in sugar and high in protein, so you can enjoy a serving each day of chia seeds.
Eating only a handful of chias a day a day and keeping them in the refrigerator are also good choices.9.
Pumpkin seeds and pumpkin seedsPumpkin seeds are high on fiber, protein, and antioxidants, so they’re good for weight loss.
Eating about a half-cup a day is also a good idea, according an analysis by researchers at the University of Texas Health Science Center.10.
Avoe and avocado oilsAvoe oils are high levels of vitamin E, which help lower cholesterol and raise your blood sugar.
But if you are trying to keep weight off, a serving or two a day may help keep your blood sugars down, according health experts.11.
Apples and applesauceThese sweet treats are packed full of protein, fiber, and nutrients, so eating just a few servings a day won’t be bad for you.
Eating applesauces, like applesauche, applesauley, and applejack, also helps lower your chances of heart attacks, strokes, and diabetes.12.
Carrot and spinachCoconut and other vegetable juices are low on calories and fat, so their fat content is also low.
Eating fewer than one serving each of coconut and spinach each day reduces your risk.13.
Avola nuts and avola seed oilsAvola nuts are rich in essential fatty acids, which are also helpful for weight management.
Eating one avocado seed a day, for example, lowers your risk by 30% and reduces your chance for heart attacks and strokes by 40%.14.
Peanut butter and peanut butter spreadPeanut butter, a kind of peanut butter made from peanuts, is also high in fat and cholesterol.
Eating as little as one serving, for instance, will help keep blood sugar in check.15.
Potato chips and potato chipsicles These chips are high carb and low in fat, and eating just 1-2 chips a day decreases your risk more than any other carb in your diet.
Eating half a bag a day or less reduces your chances for heart attack, strokes and diabetes by about 60%, according to a Cochran review.16.
Fruits, nuts and other vegetablesThe following fruits, nuts, and other foods are high or high in antioxidants.
Eating them often, however, may also reduce your chances.
Eating nuts, berries, and cruciferous vegetables helps lower the chance of cardiovascular disease and blood clots, according for example to the University.17.
AvobenzoneThe vitamin A in avobenzymes helps your body absorb oxygen from the air and keep your heart healthy.
But as avobens are often used in the food industry, they can contain trace amounts of mercury, which can increase your risk, according Food Safety News.18.