ダイエット中だけどスナックをつまみたい!でもせっかく始めたダイエットを台無しにしたくない…
そんなあなたに、ダイエット中でも罪悪感なく楽しめるヘルシースナック10選をご紹介します!
1. ヨーグルトとフルーツ
ヨーグルトは低カロリーで高たんぱく質。特にギリシャヨーグルトは、たんぱく質含有量が高く、腹持ちが良いのでおすすめです。フルーツを加えることで、自然な甘みとビタミン、ミネラルを摂取できます。ベリー類やバナナ、キウイなど、季節のフルーツをヨーグルトにトッピングすると美味しくて栄養バランスの良いスナックになります。

2. ナッツ類
アーモンドやクルミ、カシューナッツなどのナッツ類は、健康的な脂肪、たんぱく質、食物繊維が豊富に含まれており、少量でも満足感を得られます。ただし、カロリーが高いため、一回に食べる量を25〜30gに抑えましょう。ナッツ類は心臓病のリスクを低減し、血糖値の安定にも影響を与えることが研究で示されています。
3. 野菜スティックとフムス
野菜スティックは低カロリーで、食物繊維やビタミンが豊富。フムス(ひよこ豆のディップ)と一緒に食べて味の変化を楽しんで、同時にたんぱく質やヘルシーな脂肪を補給しましょう。きゅうり、にんじん、セロリ、パプリカなどの野菜スティックにフムスをディップすると、食べ応えがありながらもカロリーを抑えたスナックとなります。
4. ダークチョコレート
ダークチョコレートは、カカオ含有量が70%以上のものを選ぶことで、ポリフェノールや抗酸化物質を多く摂取でき、血圧の低下や心臓病リスクの減少が期待されます。少量を楽しむことで、甘いものへの欲求を満たしつつ、健康にも良い影響を与えることができます。
5. 豆乳スムージー
豆乳は乳製品に代わる優れたたんぱく質源。果物や野菜と組み合わせてスムージーにすることで、栄養価の高いスナックに。バナナ、ほうれん草、ベリー類を豆乳とブレンドし、ハチミツやシナモンを加えると、味も栄養も満点のスムージーが完成します。
6. オートミールクッキー
オートミールは食物繊維が豊富で、腹持ちが良いスナックです。オートミールを使ったクッキーは、ヘルシーなスナックとして人気ですよね。バナナやリンゴのピューレ、はちみつを使って甘みを加え、ナッツやドライフルーツをトッピングすると、栄養価の高いスナックになります。

7. ポップコーン
ポップコーンは実は低カロリーで食物繊維が豊富なスナックなんです。オリーブオイルを少量使ってポップコーンを作ると、健康的な脂肪も摂取できます。塩分を控えめにし、ハーブやスパイスで風味を付けると、健康的で美味しいスナックになります。
8. 果物チップス
果物を薄くスライスして乾燥させた果物チップスは、自然な甘みが楽しめるヘルシースナック。特にリンゴ、バナナ、キウイなどは、オーブンやフードドライヤーで簡単に作ることができます。添加物や砂糖を加えずに作ることで、ヘルシーさを保ちましょう。
9. チアシードプディング
チアシードはオメガ3脂肪酸や食物繊維、たんぱく質が豊富。チアシードを豆乳やアーモンドミルクに浸してプディングを作ると、ヘルシーで満足感のあるスナックになります。フルーツやナッツをトッピングすることで、さらに栄養バランスが良くなります。
10. エダマメ
エダマメは低カロリーで高たんぱく質。塩茹でしてそのまま食べるだけでなく、スパイスを振りかけたり、サラダに加えたりしても美味しく楽しめますよね。エダマメには食物繊維も豊富に含まれており、腹持ちが良い点も魅力です。
健康的なスナックを選んで、楽しみながらダイエットを続けましょう。
CircleDNAの遺伝子検査では、あなたの遺伝的情報を基に、疾患リスクやがんリスクなどだけではなく、自分に合った栄養や食事、運動やトレーニングなど500項目以上にわたるレポートを提供します。レポートの推奨事項には摂取すべきものや避けるべきものなども掲載しています。健康的な食生活や、ダイエットプランの見直しに、ぜひCircleDNAのPremium遺伝子検査を試してみてください。

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