The concern that comes with testing positive for COVID-19 is rivaled only by the body of a "quarantine weight-gainer" resulting from prolonged home confinement. With no exercise and three meals a day diligently prepared, it’s no wonder maintaining a light physique has become a challenge. As we return to the workplace and our daily routines, many resolve to go on a diet. It might be a blessing that we still cannot freely enjoy meals at restaurants or easily arrange dinner plans. The simple formula for dieting, as everyone knows, involves eating fewer high-calorie and sugary foods, avoiding late-night snacks, consuming fresh vegetables and low-sugar fruits, and incorporating appropriate exercise. However, resisting cravings is often easier said than done. In the August issue of Mom & I, we explored what snacks might help with dieting. Since we’re going to snack anyway, let’s choose healthier options that benefit our bodies starting today.

Almond & Almond Milk  
Have you heard the saying that eating fat can help you lose weight? While it’s common to think that nuts are high in fat and will hinder dieting, almonds contain unsaturated fats that convert to omega-3 fatty acids upon consumption. They aid in blood circulation, eliminate bad cholesterol, and provide a feeling of fullness to prevent overeating. Many Hollywood stars use almonds during their diets. Rich in protein and containing vitamin E, magnesium, calcium, and potassium, almonds help prevent nutritional imbalances and have antioxidant properties that combat cellular aging, keeping skin smooth. They are also high in dietary fiber and probiotics, which improve digestion and alleviate constipation. Let’s start keeping almonds in our office desk drawers and have them ready for when we feel snacky. Unsalted almonds are much more beneficial than those coated in salt or various sauces. To avoid excessive calorie intake, it’s best to stick to the recommended daily intake of about 23 almonds.

Almond milk is an excellent dairy substitute for those who are lactose intolerant. With only about 30-60 calories per cup, it is low in calories and has higher protein and calcium content than regular milk, along with being rich in vitamin E and fiber, making it popular not only among dieters but also among those seeking vegan ingredients. There are varieties with and without added sugar, so be sure to check the nutrition label when choosing. A glass of almond milk can be a satisfying choice when you feel hungry late at night.

Dark Chocolate  
Is chocolate a healthy snack? This applies only to "dark" chocolate with a high cocoa content. Dark chocolate has less milk and sugar than the milk chocolate and various chocolate bars we commonly enjoy, making it less sweet and more bitter, yet it is a beneficial snack for the body. The higher the percentage of cocoa, the richer it is in cocoa components and the more health benefits it offers. Cocoa is rich in polyphenols, which have excellent antioxidant effects that improve wrinkles and inhibit skin aging. The flavonoids in polyphenols help with blood circulation and improve cardiovascular health. Additionally, dark chocolate is high in dietary fiber, making it good for constipation. Most importantly, the thought of eating "chocolate" boosts your mood and generates endorphins, relieving stress. On a sluggish afternoon, when you feel a sudden drop in energy or are tempted by sweet snacks, opting for 1-3 pieces of dark chocolate is a much wiser choice than candy. To avoid high calorie intake, it’s advisable to stick to a serving size of 15-30 grams.

Greek Yogurt  
While yogurt is widely recognized as healthy, the type of yogurt matters. Many fruit-flavored yogurts contain high amounts of sugar and additives, so caution is advised. If you’re choosing yogurt for health, plain yogurt is a good option, but if you want to consider nutrition more closely, Greek yogurt is recommended. Greek yogurt is traditionally made in Greece and other Mediterranean regions and has been recognized as a superfood in various studies. The difference in the production process removes moisture, resulting in a thicker texture and richer flavor. It contains 1.5 to 2 times more protein and calcium than regular yogurt, while having significantly lower sodium and sugar content. Rich in beneficial probiotics, it aids in gut health, boosts immunity, and reduces inflammation. It is often used as a breakfast substitute, and adding low-sugar cereal, fruit, or a spoonful of honey enhances its flavor.

Mozzarella Cheese, String Cheese  
Cheese is often thought to contribute to weight gain, but the nutritional content and benefits vary by type. Mozzarella cheese is particularly known for its benefits to gut health, as beneficial bacteria that act as probiotics are produced during fermentation, strengthening the gut. It has a mild flavor and is low in sodium, helping to eliminate excess sodium from the body. Rich in iron, it is good for anemia, and being high in protein and low in calories, it can be a satisfying snack during a diet. With a high calcium content, it is also excellent for preventing osteoporosis. Pairing it with tomatoes and olive oil to make a Caprese salad can serve as a complete meal. String cheese, a processed form of mozzarella, is often referred to as "pull-apart cheese." Individually packaged, it is a popular snack for kids and can easily fit into a handbag.

Cherry Tomato  
Tomatoes, already introduced as a superfood in the June issue of Mom & I, are well-known for their health benefits, with a European proverb stating, "When tomatoes ripen, the doctor turns blue." Cherry tomatoes, in particular, are easy to carry and make a wise snack choice. They are rich in vitamins A, B, C, as well as minerals like calcium, iron, and phosphorus, promoting metabolism and preventing calcium loss, which is beneficial for osteoporosis. The lycopene that gives tomatoes their red color has antioxidant properties, cancer-fighting effects, and helps improve lung function and eliminate toxins from alcohol. The potassium content helps expel excess salt from the body, correcting salty eating habits and preventing high blood pressure. With high water and dietary fiber content, they are a low-calorie snack that provides a satisfying feeling.

Low-GI Fruits - Grapefruit, Kiwi  
It’s a misconception that all fruits are good snacks for dieting. Some fruits, like bananas and pineapples, are high in sugar, and consuming them in large amounts or late at night can lead to negative effects from sugar. Fruits that are beneficial for dieting and weight management have a low glycemic index (GI) and less sweetness, such as berries (blueberries, raspberries, blackberries, strawberries), grapefruit, and kiwi. Among apples, Granny Smith apples have a low sugar index. Grapefruit is known for its rich vitamins, fiber, potassium, and pectin, which promote fat burning and eliminate bad cholesterol, making it a common recommendation for dieting or grapefruit juice consumption. Kiwi is also rich in various vitamins, minerals, and dietary fiber, known as a powerful antioxidant, making it beneficial not only for skin health but also for alleviating constipation, consistently appearing on lists of fruits for dieting. Starting today, let’s choose low-GI fruits that are healthy and beneficial for our bodies.