18 Healthy Foods that Helps for Relieving Anxiety Attacks!

0
26

Many people have the need to eat healthy foods, especially when they are on a diet which leads to prevent anxiety. In fact, it is thought that about 50% of people regularly experience food cravings, which can derail their attempts to eat healthy foods. However, regarding some healthy foods we can be quite forgiving. This article details 18 healthy foods that can satisfy your desire to eat without sabotaging your diet.

1. Fresh Fruit:

The fruit is naturally very sweet and a great option when you crave sugar. In addition to being delicious, the fruit is a very nutritious snack. Provides prebiotic fiber, antioxidants and beneficial plant compounds, all with very few calories. In addition, eating fruit has been linked to better health and a lower risk of diseases such as heart disease and obesity. A 2015 review showed that eating 300 grams (or 4 servings) of fruit per day reduced the risk of heart disease by 16%. To make the fruit more like a snack, you can dip it in some dark chocolate or make a bowl of mixed fruits.

2. Greek Yogurt:

Greek yogurt has a creamy and rich flavor, but it is also very healthy. It is higher in protein, contains less sugar than regular yogurt, and is a good source of calcium, B vitamins and beneficial bacteria. This combination of nutrients makes it an excellent food for both bones and digestive health. On the other hand, accompanying Greek yogurt with fruit can provide additional health benefits and nutrients.

3. A Hot Drink:

If you are trying to control your calorie intake, try drinking a hot drink. Drinking hot coffee, tea or coffee after a meal can help you avoid the temptation of dessert. It can also satisfy the need to do something, helping you further distance yourself from craving. Coffee can even increase the amount of a fullness hormone called YY peptide. The YY peptide has an appetite suppressant effect, which can help you reduce calorie intake and lose weight.

4. Energetic Bars:

Although many energy bars are high-sugar junk foods, it is possible to find or make some healthy foods that can add many beneficial nutrients to your diet. When choosing an energy bar, look for one that is as little processed as possible and contains whole foods such as fruit or oatmeal. Also, check the label to make sure it does not contain added sugars such as table sugar, coconut sugar or sugar syrups. If you are confused by nutrition labels and are not sure which bars are suitable, you can try to make your own snack bar,

5. Dark Chocolate:

If your anxiety is about chocolate, you can try to exchange regular milk chocolate for a small amount of dark chocolate.

“Dark chocolate made with at least 70% cocoa is not only delicious, but also contains a high amount of antioxidants”.

In addition, the inclusion of dark chocolate in your diet can reduce the risk of heart disease. However, you will also have to be careful with the portion size. Although small amounts have been linked to health benefits, larger amounts will add a large amount of sugar to your diet and will not have the same positive effects. Reduce it to one or two squares to satisfy your craving.

6. Fruits and Nut Butter:

Fruit dipped in nut butter is a delicious snack that is popular with people who care for their health. Eating a small amount of nut butter with fruit can be the perfect way to satisfy a craving with a sweet and crunchy snack. This snack provides all the vitamins, minerals and fiber found in fruits, as well as healthy fats, proteins and beneficial plant compounds found in nuts. However, alone, nut butter can create the temptation to overeat it. To make sure your snack is as healthy as possible, be careful with the size of your portion and choose a nut butter that contains only nuts (and maybe some salt).

7. Cottage Cheese:

Cottage cheese is a soft tasting cheese product that is low in calories but very nutritious. Despite containing only 163 calories per cup, it consists of about 70% protein and contains good amounts of calcium, vitamin B12 and riboflavin (B2). The high protein content and low calorie content of cottage cheese can make it a very good snack option, especially if you’re trying to lose weight. This is due to the high protein intake represented by dairy products such as cottage cheese that has been shown to help people feel fuller for longer, which could help you eat less and lose weight.

8. Banana Ice Cream:

If you want a sweet and creamy ice cream, you can try to make this healthy alternative. Banana ice cream is made by mixing ripe bananas in a food processor and freezing them for at least an hour. This snack is not only creamy and flavorful, it is also much lower in calories and higher in fiber than regular ice cream. If you want to make this preparation more interesting, you can add other ingredients such as milk, fruits or spices to mix the flavor.

9. Popcorn:

Popcorn can be an excellent snack to satisfy your craving for salt without inflating your calorie budget, especially if you’re prone to snack chips. However, the preparation method, the portion size and the choice of topping are key when choosing a healthy popcorn for a snack. A serving of 3 flat cups (approximately 30 grams) of popcorn contains a little more than 100 calories, but eating large portions that have been sweetened with sugar or caramel may mean you consume a lot of extra calories. In addition, homemade popcorn is much lower in calories than popcorn that has appeared in hot oil. Avoid prepackaged microwave varieties, which are full of unhealthy ingredients and calories. You can keep your popcorn snack as healthy foods by choosing popcorn, plain or lightly salted and watching the size of your service.

10 .Vegetable Chips:

Vegetable Chips are another option for those who are prone to cravings for chips. They are made in the same way as french fries, but they are made from vegetables such as seaweed, kale or parsnips instead of potatoes. However, some trademarks of these chips can be as high in calories, salt and fat as regular fries. To be sure that you are eating a low-calorie and healthy snack when you choose vegetable chips, try to make them yourself.

11. Olives:

If you have cravings to eat something but need to look at your calorie intake, try to snack on some olives. Olives are a small and frayed fruit that frequently appears in the Mediterranean diet in the form of olive oil. They are low in calories and contain a wide range of beneficial plant compounds. In addition, oleic acid, which is the main fat found in olives, has been linked to some health benefits, such as reducing inflammation and improving heart health.

12. Edamame:

Edamame is immature soy. People often boil it and then sprinkle it with salt before removing the beans for a tasty snack. If you have cravings for something a little salty, edamame is a great option. This low-calorie snack is high in fiber, protein and a series of vitamins and minerals, including vitamin K and folate. 1 cup (155 grams) of edamame contains approximately 190 calories and 17 grams of protein. It also contains 52% of the RDI for vitamin K and more than 100% of the RDI for folate. This makes edamame a very healthy snack and a great option to stop your salty cravings in its tracks.

13. Miso Soup:

Miso soup can also be an excellent option to deal with cravings for salty foods. Miso paste is its main ingredient, and is made by fermenting soybeans with salt, grains and a type of fungus called koji. This Japanese broth is not only tasty and low in calories, but it is a good source of fiber, protein, beneficial plant compounds and plenty of vitamins and minerals. It has also been linked to some health benefits. For example, one study found that Japanese women who regularly ate miso soup had a lower risk of breast cancer. Another study found that Japanese women who ate many plant compounds of soy-based foods as miso soup had a lower risk of stroke.

14. Granola:

Granola is a practical snack that is made up of nuts and nuts. The exact recipe may vary, but the combination of nuts and fruits can make it a great option if you want something sweet and salty. Granola can also help you include some nuts in your diet. Nuts contain a wide range of beneficial nutrients and have been linked to a number of health benefits, including better blood sugar control in people with type II diabetes. In addition, they can help reduce the risk of heart disease by lowering the levels of small and dangerous LDL cholesterol particles. However, you should take care of the portion size. A cup of granola contains almost 700 calories, so you should limit it to just a handful to avoid overeating.

15. Dates:

Dates are a type of seedless fruit that is often consumed after being dehydrated. They are very sweet and contain a lot of sugar. However, they are a rich source of antioxidants and contain fiber, potassium, iron and a number of beneficial plant compounds. If you feel like eating something sweet, some dates can help satisfy your momentum, and simultaneously provide your body with many beneficial nutrients. Also, if you crave a sweet and crispy, you can fill your dates with almonds.

16. Cold Drinks:

If your anxiety attack is because of a sugary soda, it could be because you are thirsty. Try to opt for a healthier alternative to quench your thirst and satisfy your need for something other than regular water. You could try drinking iced tea or carbonated water. To make it feel more like a delicious drink, try adding lots of ice and a slice of lemon.

17. Strawberries:

If you are prone to sugar cravings, strawberries can end your need for sugar, while adding some really beneficial nutrients to your diet. In addition to being very easy to prepare, strawberries are very nutritious. They are sweet, low in calories, high in fiber and a rich source of vitamins and minerals. Its high antioxidant content also means that they have strong anti-inflammatory properties, which can play a role in the protection of diseases such as heart disease and cancer.

18. Hummus with Vegetables:

If you are hungry and want a salty snack, try the vegetables submerged in hummus. Hummus is made with chickpeas, garlic and olive oil, all the basic foods of the Mediterranean diet and the healthiest, which has been linked to better heart health. Eating this snack with vegetables can increase your vegetable intake and add valuable nutrients to your diet.

In conclusion:

Food cravings can be difficult to deal with. Fortunately, the healthy snack options in this article can satisfy your cravings and serve as nutritious additions to your diet. If you can, try to plan ahead and have healthy foods on hand to keep you from looking for junk food.

 

LEAVE A REPLY

Please enter your comment!
Please enter your name here