https://www.youtube.com/embed/g5J8jHo5yK0
- What's up? It's Chris Heria,
welcome to another vlog. Today I'm gonna be showing
you 10 healthy snacks that I use to help get me ripped. Hopefully you can use them as well to crush your nutritional
goals and get ripped as well. Now, the purpose of a
healthy snack is of course to suppress your momentary hunger, but should also be to get enough nutrients that you otherwise wouldn't be getting or wouldn't be getting enough of in the meals that you're
eating throughout the day. Things like protein, minerals, vitamins, fibers, and antioxidants. And depending on your nutritional
goals, body, and diet, you should already easily
be getting enough carbs and fats in your normal meals. So you wouldn't wanna be snacking on that as it would easily make
you go over the limit of how much you actually
should be eating every day.
And especially if you're trying
to get shredded or lean out, you're definitely gonna wanna
limit the amount of sugar that you get in a snack or any meal. And even though it may not
be the best idea to snack on carbs and fats for the average person, fats are still important in a
diet as they play a vital role in cell division and keeping
your immune system functioning. and carbs are important as well as they're the body's
main source of energy, but you definitely
wouldn't wanna go overboard because all that stored energy
becomes fat if it's not used. Now, if you're trying to get ripped, you should be on a caloric deficit, whether you're just reducing
the amount of calories that you eat in a day or
whether you're creating it by increasing your activity and burning a lot more calories in a day.
So choosing one of these 10 healthy snacks that I'm gonna be showing you today is also better than
choosing an unhealthy snack, because it's gonna keep
the calories down low, as well as help you get all the nutrients that you need for the day. And of course, suppress your hunger so that you stay on track,
stay crushing your goals, and getting shredded and in
the best shape of your life.
So with that said, I'm
gonna run you through 10 of my favorite healthy snacks. Now, the first healthy snack
is one of my favorites, Greek yogurt and blueberries. Slow-releasing protein
is great when you don't need the protein all at
once or when you're fasting and you want it to be released
over a period of time. If you eat this snack for breakfast, it will slowly release protein and hold you up until your next meal. Also consuming a small
amount of berries daily can help in strengthening the metabolism and prevent any kind of metabolic
syndrome and deficiency.
They also help protect
against aging and cancer, and are packed with vitamin
C, K, and magnesium. Now, one serving of Greek
yogurt is gonna be 80 calories, 0 grams of fat, 6 grams of carbs, 4 grams of sugar, and 14 grams of protein. And one cup of fresh blueberries
contains 84 calories, 0 grams of cholesterol,
1.1 grams of protein, 3.6 grams of dietary fiber,
and 14 grams of sugar. Now, the second healthy snack
we have is celery and hummus. Starting off with the
celery, which is mainly water so you don't have to worry
about overdoing this one. Celery is also a very high in vitamins A, C, K, and potassium, and helps reduce inflammation
and help support digestion. Now, the hummus is high
in vitamin C and B6, and also has calcium
magnesium, iron, and zinc, which also helps digestion
and improves gut health. Now, with the celery, we're looking at 15 calories per serving. That's four celery sticks.
0 grams of fat, 3 grams of carbs, 1 gram of fiber, and 1 gram of protein. The hummus is gonna be 70
calories, 5 grams of fat, 4 grams of carbs, 0 sugars,
and 2 grams of proteins, as well as all the nutrients and vitamins that I mentioned before. Now, for the third snack, we have one of my favorites: almonds. They come with good fats and
they're high in proteins, but they are calorie-dense so you wanna watch how much you eat and you wanna make sure that you're eating the proper serving size. Almonds and mixed nuts can also help you lower cholesterol and triglycerides. Now, the almonds here are
covered with coconut powder which makes it taste great, but doesn't add much
unwanted calories or sugar. Now, the nutrition facts
with these coconut almonds are gonna be 160 calories per serving. That's about 28 nuts,
which is 13 grams of fat, 3 grams of sugar, 5 grams of protein. Now, fourth on my list we have another one of
my favorites: fruits. Now, you do wanna limit
how much you consume, because a lot of fruits tend
to be high in sugar and carbs.
But if you have a sweet tooth, this is gonna be your best option and the best bang for your buck as they're high in vitamins and minerals, for example, apples, which are high in vitamin
C, B6, and magnesium, and can help lower high cholesterol and blood pressure due to
the fibers found in apples. Now, bananas are high
in potassium, vitamin C, contain nutrients that
moderate sugar levels, and improve digestive health.
Now, raspberries are gonna come with a lot of minerals,
vitamins, antioxidants, and help protect against
cancer, diabetes, and obesity. Now, the nutrition facts on these starting with the medium green apple
is gonna be about 95 calories, 0 grams of fat, 25 grams
of carbs, 4 grams of fiber, 19 grams of sugar, and 1 gram of protein. A medium banana can average
around 105 calories, half a gram of fat, 27 grams of carbs, 3.1 grams of fiber, 14 grams of sugar, and 1.3 grams of protein. A cup of raspberries is
gonna average 65 calories, 0.8 grams of fat, 15 grams
of carbs, 8 grams of fiber, 5 grams of sugar, and
1.5 grams of protein. All right, number five on the list, you guys know I love deviled eggs. Eggs are high in protein and amino acids, so you know it's gonna
suppress your hunger, but it's also low in calories, and they're also linked
to reducing heart disease. They're delicious, they're
super fast to make, and they're convenient. And I already showed you how I make them. You can check it out on my blog. Now, the nutrition
facts for one boiled egg is gonna be about 78
calories, 5 grams of fat, 187 milligrams of cholesterol, half a gram of sugar,
and 6 grams of protein.
So you can multiply that by how many eggs you're gonna eat. And these deviled eggs were
just made with mustard, which is 0 calories. Number six on the list
is gonna be green juice. Again, one of my favorites. This is one of the most delicious and best ways to get
all your vegetables in. And it also keeps you super healthy and your immune system strong
while being low in calories and high in vitamins and minerals. And inside this green
juice is kale, ginger, lemon, cucumber, celery
sticks, and green apple. We already covered
celery and green apples, but the lemon and ginger in here are great for your immune system. Lemon is also good for your metabolism and it's a natural fat burner and ginger is a good anti-inflammatory, it helps with weight loss, can drastically lower blood sugars, and improve heart disease risk factors, and can even help fight infections. Just to name a few things. Cucumbers help with your skin, bone health, and heart health, and they're also packed with antioxidants.
Vitamin A, C, fiber, and calcium. And lastly, kale is one of the most nutrient-dense foods in the world. A single cup of raw kale
can contain vitamin A, C, K, vitamin B6, copper, calcium, magnesium, potassium, and so much more. With numerous cancer-fighting substances and minerals that most
people don't get enough of. Now, the macros for this green juice is gonna be about 83
calories, 20 grams of carbs, 3 grams of fiber, 12 grams of sugar, and 2 grams of protein, while slammed with all
the health benefits, minerals and vitamins
that I mentioned before.
All right, next up, we
have a tuna sandwich. Now, tuna can have mercury in it so you may not wanna
eat it every single day, but it is a good snack
that's high in protein, low in calories, and pretty much 0 carbs. And to add flavor to the tuna, I mixed it with mustard,
which is 0 calories. Now, this tuna sandwich is
made with whole wheat bread, which is packed with protein,
fiber, and vitamin B. And if you're eating bread, this is gonna be the
best healthiest option. Now, the macros for the sandwich
starting off with the tuna is gonna be 100 calories per can of tuna, which is one serving size, 1 gram of fat, less than a gram of carbs, 0 grams of sugar, and 22 grams of protein.
The whole wheat bread for two slices is gonna be 130 calories,
26 grams of carbs, 1 gram of fiber, 2 grams of
sugar, and 4 grams of protein. All right, the next healthy
snack is gonna be a salad, which depending on how you make it, can be enough vegetables
for the whole day. Salad is also really low-calorie, so you can pretty much
eat as much as you want. And you can even add
the previous vegetables and fruits that I mentioned
before into the salad and pretty much make
this into a super-snack. It can be packed with vitamins, minerals, antioxidants, even protein if you add the nuts as well. The only thing you really
wanna watch out for is what type of dressing
you're gonna put in here, because most dressings are really high in sugar, calories, and fat.
It's best to dress your salad with something low-calorie or 0-calorie with something like a light vinegarette. And it's always suggested to eat at least one big salad every day, especially if you're
trying to get shredded. So if it's not in your meal, then definitely have it as a snack. All right, number nine on
our list of healthy snacks is gonna be a protein shake. The best thing about a protein shake is that it helps you reach
your protein requirements, especially if you're not getting enough protein in your meals.
And although eating food to
get protein is gonna be better, drinking a protein shake is easy and it's gonna be the next best thing. Now, the nutrition facts
for a protein shake is generally different, but for this one, it's gonna be 170
calories, 4 grams of fat, 7 grams of carbs, 1 gram of fiber, 6 grams of sugar, and 26 grams of protein. All right, down to the 10th
and last snack on our list. This one really helps
satisfy my sweet tooth. That's gonna be sugar-free jello. It's basically just water
and only 10 calories. It doesn't have a bunch
of nutritious value to it, but it gets the job done. But it's also why I
saved this one for last, because if you're picking a healthy snack, it's probably best if you're choosing one that has the most
nutritional benefits to it like all the previous snacks I mentioned, but this is still great
to help keep you on track. And even I eat it to help get myself on track and stay in shape. It really helps me not to
go down that rabbit hole once I eat something a little bit sweet and then I wanna eat
everything in the kitchen.
And when it comes to the
nutrition facts for this jello, that's gonna be 10
calories, 0 carbs, 0 sugars, 0 fat, and 1 gram of protein. And that's gonna be my entire list of healthy snacks for today. I hope you guys enjoyed it and I hope you've gotten some great ideas that you can use as well to help get you on track and get you in the
best shape of your life. Nutrition plays a big
role when you're trying to get shredded or even
trying to build muscle. So it's really important
that you have a plan or at least go-to snacks that won't jeopardize all your hard work. And believe it or not, most people end up breaking
their diets because of a snack.
They eat one bad snack
and as I said before, it goes down a crazy spiral. So if you enjoyed any
of these healthy snacks and enjoyed the video, then definitely smash that like button. It really helps our YouTube algorithm and allows YouTube to recommend our videos more to other viewers. So we really appreciate
you liking the video and commenting down below to let us know what you want the next video to be about. And definitely share this video with a friend that needs
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I post every single Thursday,
2:00 PM USA Eastern Time. And if you comment within
the first 30 minutes, you always have a chance
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collection at chrisheria.com.
Also be sure to check out our weight vest at chrisheria.com. We just restocked all the weight vests including the black weight vests which are always out of stock. Go ahead and shop them right now, because they will be sold out
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you so much for watching. I'll see you next Thursday,
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(mellow music).
