Healthy Snacks - That Will Get You Through The Work Day [ best fitness tips for good health Effective Health and Fitness Tips]

Greek yogurt and mixed berries

Plain Greek yogurt and berries make a delicious, nutrient-dense snack.
In addition to being a great source of calcium and potassium, Greek yogurt is also high in protein 

Berries are one of the best sources of antioxidants around. Eat a mixture of differently colored berries to get an array of these powerful compounds (9Trusted Source).

Combining 3.5 ounces (100 grams) of plain, full-fat Greek yogurt with 1/2 cup (50 grams) of mixed berries provides about 10 grams of protein and under 150 calories.

Apple slices with peanut butter

Apples and peanut butter taste fantastic together.

Apples are high in fiber and polyphenol antioxidants that improve gut health and reduce heart disease risk (10Trusted Source, 11Trusted Source).

Peanut butter may have additional benefits for heart health. It has been shown to increase HDL (good) cholesterol and reduce LDL (bad) cholesterol and triglycerides (12Trusted Source).

That said, peanut butter is fairly high in calories. Although it generally hasn’t been linked to weight gain, it’s best consumed in moderation.

A medium apple with 1 tablespoon (15 grams) of natural peanut butter provides a nice balance of sweet flavor with crisp and creamy textures at under 200 calories.

Ricotta cheese with cocoa

Ingredients:

1/2 cup (125 grams) of full-fat ricotta cheese.

1 teaspoon (5 grams) of unsweetened cocoa powder.

A pinch of stevia or other sweetener, if desired.

Directions:

Place ricotta cheese in a small bowl. Sprinkle with cocoa powder and stevia.

Pear slices with ricotta cheese

Pear slices and ricotta cheese make a satisfying snack with a sweet taste and creamy texture.

Pears, especially the peels, contain polyphenol antioxidants that have strong anti-inflammatory properties (59Trusted Source, 60Trusted Source).

Ricotta cheese is rich in protein and calcium. In a 12-week study, older adults who consumed 7 ounces (210 grams) of ricotta cheese daily experienced improvements in muscle mass and strength (61Trusted Source).

A 3.5-ounce (100-gram) serving of ricotta cheese with 1 small, chopped pear provides about 12 grams of protein and 250 calories.

APPLE

“An apple a day keeps the doctor away.” There’s a reason this saying exists. This low calorie snack is packed with fiber to keep you full, carbs to keep you energized, and tons of nutrients.

Serving Size: 1 medium apple

Protein: 0g
Calories: 80
Sugar: 16g

Looking for a grab-and-go brain-booster that’s tasty, too? Look no further! 

IQ BARs contain nutrients such as Omega-3 fats and Lion’s Mane for positive cognitive function, as well as 6g of plant-based protein. One-of-a-kind flavors like Matcha Chai Hazelnut make for a delicious treat that’s good for the mind and body.

Serving Size: 1 bar (45 grams)
Protein: 6g
Calories: 180-200
Sugar: 6-7g

These cool, refreshing vegetables aren’t just delicious - they have major health properties as well. Radishes have been shown to promote digestion, soothe sore throats, and even prevent viral infections (thanks to all the Vitamin C).

Serving Size: 1 cup
Protein: 1g
Calories: 19
Sugar: 2g