29 Healthy Snacks That Can Help You Lose Weight

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Sometimes you simply get too busy to prepare and eat a healthy meal.

Having some healthy snacks on hand can be useful when this happens.

Here are 29 healthy and weight loss friendly snacks to add to your diet.

 

1. Mixed Nuts

Nuts are an ideal nutritious snack.

They’ve been linked to a reduced risk of heart disease and may help prevent certain cancers, depression and other diseases (1, 2).

Despite being relatively high in fat, they are very filling. Several studies suggest that eating nuts in moderation can help you lose weight (3, 4, 5).

Nuts contain the perfect balance of healthy fat, protein and fiber. They contain about 180 calories in a 1 oz (28 grams) serving, on average.

They also taste great and don’t require refrigeration, so they’re perfect for carrying with you when away from home.

 

2. Red Bell Pepper with Guacamole

Red bell peppers are extremely healthy.

Although all bell peppers are nutritious, red peppers are highest in antioxidants like beta carotene, capsanthin and quercetin (6).

They’re are also rich in vitamin C. In fact, 1 large red bell pepper contains over 300% of the RDI for vitamin C (7).

Pairing 1 large red bell pepper with 3 oz (85 grams) of guacamole adds healthy fat and fiber while keeping this snack’s calorie count under 200.

 

3. 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 (8).

Berries are one of the best sources of antioxidants around. You’ll get a good variety of antioxidants if you consume a mixture of different-colored berries (9).

Combining 3.5 oz (100 grams) of plain full-fat Greek yogurt with half a cup of mixed berries provides about 10 grams of protein and less than 150 calories.

 

4. 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 (10, 11).

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

That being 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 of natural peanut butter provides a nice balance of sweet flavor with crisp and creamy textures at under 200 calories.

 

5. Cottage Cheese with Flaxseeds and Cinnamon

Cottage cheese, flaxseeds and cinnamon each have impressive health benefits on their own. Together, they’re a super-healthy snack.

Cottage cheese is a high-protein food that is very filling, and full-fat varieties contain conjugated linoleic acid, which may help reduce body fat (13, 14).

Flaxseeds are beneficial for weight loss, blood sugar control and may also reduce breast cancer risk (15, 16).

Cinnamon helps lower blood sugar and may improve gut health (17, 18).

Here’s an easy recipe that combines all three ingredients to provide about 15 grams of protein with less than 150 calories:

Cinnamon Flaxseed Pudding

Ingredients:

  • 1/2 cup cottage cheese.
  • 1 tablespoon flaxseeds.
  • 1/2 teaspoon cinnamon.
  • Stevia or other sweetener, if desired.

Directions:

Mix all ingredients together in a small bowl.

 

6. Celery Sticks with Cream Cheese

Celery sticks with cream cheese are a classic low-carb snack.

Celery contains luteolin, an antioxidant that reduces inflammation and may also help prevent cancer (19).

Adding cream cheese turns the celery sticks into a delicious and satisfying snack.

Five small celery sticks with 2 oz (60 grams) of cream cheese contain less than 200 calories.

 

7. Kale Chips

Kale is incredibly healthy. It’s loaded with fiber and antioxidants like quercetin and kaempferol.

These compounds decrease blood pressure and may reduce the risk of colon cancer (20, 21, 22).

A 1-cup serving of raw kale provides more than 100% of the RDI for vitamins A, C and K (23).

This easy recipe for kale chips provides about 150 calories:

Kale Chips

Ingredients:

  • 1 cup bite-sized kale leaves.
  • 1 tablespoon olive oil.
  • 1/2 teaspoon salt.

Directions:

Mix all ingredients together in a bowl. Place kale pieces on a parchment-lined baking sheet and bake at 350° F (175° C) for 10–15 minutes.

 

29 Healthy Snacks That Can Help You Lose Weight

 

8. Dark Chocolate and Almonds

Dark chocolate and almonds make a rich, satisfying and portable snack.

Dark chocolate is loaded with flavanols that may lower blood pressure and reduce heart disease risk, provided the chocolate contains at least 70% cocoa solids (24).

Almonds are high in heart-healthy monounsaturated fat and have beneficial effects on blood sugar control. Studies also show that they can reduce appetite and help you lose weight (4, 25, 26).

Both dark chocolate and almonds are high in magnesium. One ounce of each provides about 300 calories in total, depending on cocoa content.

 

9. Cucumber Slices with Hummus

Cucumber and hummus are nutritious and go well together.

Cucumbers contain cucurbitacin E, a compound that may have anti-cancer effects.

Hummus is made from chickpeas, olive oil and garlic, which reduce inflammation and may improve heart health (27, 28, 29, 30).

One cup of sliced cucumbers dipped in 3.5 oz (100 grams) of hummus has about 180 calories.

 

10. A Piece of Fruit

Healthy snacks don’t need to be complicated. Just a single piece of fruit can be incredibly satisfying.

Examples of fruit that are portable and can be eaten with almost no preparation include bananas, apples, pears, grapes, grapefruit and oranges.

 

11. Cherry Tomatoes with Mozzarella

Tomatoes and mozzarella cheese are a flavor match made in heaven, and they’re healthy too.

Tomatoes are rich in vitamin C, potassium and lycopene, an antioxidant that may reduce your risk of cancer and heart disease (31, 32).

Mozzarella cheese is high in protein, calcium and vitamin B12. It may also decrease heart disease risk by raising your levels of beneficial HDL cholesterol (33).

One cup of cherry tomatoes paired with 2 oz (60 grams) of mozzarella cheese has less than 200 calories.

 

12. Chia Seed Pudding

Chia seeds are loaded with fiber and can be included in all types of diets, including vegan and ketogenic diets.

They’re also very high in antioxidants that help reduce inflammation and improve heart health (34, 35).

Although they don’t have much flavor, they do take on a fun, jelly-like consistency when soaked in liquid. Chia seed pudding is one great example, and makes a satisfying snack at less than 200 calories:

Chia Seed Pudding

Ingredients:

  • 1 tablespoon chia seeds.
  • 1/3 cup water.
  • 1 tablespoon cocoa powder.
  • 1 tablespoon peanut butter.
  • Stevia or other sweetener, if desired.

Directions:

Combine chia seeds and water in a small bowl. Cover and refrigerate for at least 30 minutes. Stir in cocoa powder, peanut butter and sweetener.

 

13. Hard-Boiled Eggs

Eggs are one of the healthiest and most weight loss-friendly foods you can eat.

They contain protein, vitamin K2 and B12, to name a few.

Eggs are incredibly filling and may reduce the amount of calories you eat for many hours, which should help you lose weight (36, 37).

Although their high cholesterol content gave them a bad reputation for years, new studies show that eggs don’t have any effect on your risk of heart disease (38, 39).

Two large, hard-boiled eggs contain about 140 calories and 13 grams of protein.

 

14. Baby Carrots with Blue Cheese Dressing

Carrots are among the best sources of carotenoids, including beta carotene, which your body can convert into vitamin A.

The carotenoids found in carrots may reduce your risk of cancer, heart disease and cataracts (40, 41, 42).

It’s a good idea to pair carrots with a creamy salad dressing or dip because fat increases the absorption of carotenoids.

A 3.5 oz (100 grams) serving of baby carrots with 2 tablespoons of blue cheese dressing provides about 200 calories.

 

15. A Piece of Cheese

Cheese is a delicious food that’s filling enough to be a snack on its own.

Although cheese is high in saturated fat, new studies show that saturated fat doesn’t raise your risk of heart disease (43, 44).

Additionally, studies have shown that up to 2 servings of cheese per day don’t raise LDL cholesterol levels, even in people with elevated cholesterol (45, 46).

A 2 oz (60 grams) serving of cheese contains about 14 grams of protein and 200 calories.

 

16. Healthy Beef Jerky or Beef Sticks

Beef jerky or beef sticks make great high-protein, portable snacks. But make sure you choose the right type.

Some jerkies are loaded with sugar and preservatives. Beef sticks generally don’t contain sugar, but many aren’t made from high-quality meat and may contain other questionable ingredients.

Look for jerky and beef sticks made from grass-fed beef and salt, with as few ingredients as possible. Grass-fed beef contains more healthy omega-3 fatty acids than grain-fed beef (47).

Most beef jerkies and sticks contain about 7 grams of protein per ounce (28 grams).

 

17. Whey Protein Shake

A whey protein shake is a good snack when you need something substantial until your next meal.

Studies show that whey protein can help you gain muscle and lose fat, as well as improve body composition (48, 49, 50, 51).

There are many great whey protein supplements on the market. Look for types without added sugar.

Here’s a recipe for a whey protein shake that contains about 150–200 calories and 20–25 grams of protein, depending on the type of protein powder you use.

Whey Protein Shake

Ingredients:

  • 8 oz (225 grams) unsweetened almond milk.
  • 1 scoop whey powder.
  • Stevia or other healthy sweetener, if desired.
  • 1/2 cup crushed ice.

Directions:

Combine all ingredients in a blender and process until smooth.

 

29 Healthy Snacks That Can Help You Lose Weight

 

18. Canned Salmon or Sardines

Canned fish is a fantastic healthy snack that requires no refrigeration.

Salmon and sardines are extremely high in omega-3 fatty acids that decrease the risk of heart disease and other health problems (52, 53, 54).

Fish is also a great source of weight loss friendly protein, potassium and vitamin B12. Many types of fish are also high in magnesium.

A 3.5 oz (100 grams) serving of salmon or sardines contains 17–23 grams of protein and 130–180 calories.

 

19. Edamame

Edamame is a dish of steamed unripened soybeans.

It’s a great snack for vegetarians or anyone who enjoys their unique flavor and texture.

Edamame is rich in the antioxidant kaempferol, which has been shown to cause weight loss and lower blood sugar in animal studies (55, 56).

It is also high in folate and several minerals, including iron, magnesium and manganese.

One cup of edamame has around 17 grams of protein and 180 calories.

 

20. Marinated Artichoke Hearts

Marinated artichoke hearts are delicious and nutrient-dense.

Artichoke hearts contain fiber and are a good source of vitamin K and folate.

Studies have shown that artichokes help protect the cells lining your arteries and contain prebiotic fibers that nourish the beneficial bacteria in your gut (57, 58).

A 3.5 oz (100 grams) serving of artichoke hearts marinated in olive oil contains about 190 calories.

 

21. 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 (59, 60).

Ricotta cheese is rich in protein and calcium. In one study, older adults who consumed 7 oz (210 grams) of ricotta cheese daily for 12 weeks had improvements in muscle mass and strength (61).

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

 

22. Dried Unsweetened Coconut

Dried coconut is tasty, filling and portable.

It’s high in fat, including medium-chain fats that may increase metabolism, promote weight loss and improve brain function in people with impaired memory (62, 63, 64).

Make sure to get the unsweetened type, since many packaged options contain sugar. Unsweetened dried coconut contains about 185 calories in 1 oz (28 grams).

 

23. Turkey Roll-Ups

Turkey roll-ups are delicious and nutritious.

Turkey contains high-quality protein, which helps you feel satisfied, preserves muscle mass and burns more calories during digestion than fat or carbs (65, 66, 67).

These roll-ups are also easy to make. The recipe below contains about 20 grams of protein and 180 calories:

Turkey Roll-Ups

Ingredients:

  • 4 slices turkey breast.
  • 4 teaspoons cream cheese.
  • 4 pickles or cucumber strips.

Directions:

Place turkey breast slices on a large plate. Spread 1 teaspoon of cream cheese on each slice. Place a pickle or strip of cucumber on each turkey slice and roll up.

 

24. Olives

Olives are one of the nutritious staples of the Mediterranean diet.

They are very high in heart-healthy monounsaturated fats, and contain powerful antioxidants like oleuropein.

The plant compounds in olives can fight inflammation, reduce insulin resistance and may even help decrease cancer risk (68, 69).

Depending on their size, 25 green or black olives contain about 100–175 calories.

 

25. Spicy Avocado

Avocados are among the most nutritious and satisfying foods on the planet.

Studies show that they can help lower LDL cholesterol, improve symptoms of arthritis and protect skin from sun damage, among other benefits (70, 71, 72).

What’s more, avocados are high in fiber, potassium, magnesium and monounsaturated fat.

Sprinkle half a medium avocado with salt and a dash of cayenne pepper for a savory, filling snack with around 130 calories.

 

26. Ricotta Cheese with Cocoa Powder

Ricotta cheese is as versatile as it is healthy.

It can be combined with vegetables, fruits or baked into a casserole or cheesecake. It also works great on its own, with just a touch of added flavor.

Here’s a quick recipe for a satisfying snack with 14 grams of protein and about 200 calories:

Ricotta Cheese with Cocoa

Ingredients:

  • 1/2 cup full-fat ricotta cheese.
  • 1 teaspoon unsweetened cocoa powder.
  • Stevia or other sweetener, if desired.

Directions:

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

 

27. Sun-Dried Tomatoes

Sun-dried tomatoes contain more lycopene than regular tomatoes (73).

What’s more, they are usually packed in olive oil, which helps your body absorb more of the lycopene (74).

A 3.5 oz (100 grams) serving of sun-dried tomatoes packed in oil provides 170% of the RDI for vitamin C and contains a little more than 200 calories (75).

 

28. Cantaloupe Slices Wrapped in Prosciutto

Cantaloupe is a nutritious, tasty fruit.

It contains powerful antioxidants that fight inflammation, keep your eyes healthy and may reduce your risk of disease (76, 77).

Cantaloupe is also very high in vitamins A and C, and is a good source of potassium.

Combining cantaloupe with prosciutto (dry-cured ham) creates a balanced snack with sweet and salty flavor for under 200 calories.

Directions: Cut 3.5 oz (100 grams) of cantaloupe into wedges. Wrap each wedge with 1 slice of prosciutto.

 

29. Last Night’s Leftovers

If you have any leftovers from healthy meals you ate the previous day, you can eat some of those leftovers as a snack.

Just make sure to always store your leftovers in the refrigerator to keep them from spoiling quickly.

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13. INTELLECTUAL PROPERTY INFRINGEMENT CLAIMS
It is the policy of the ITMC to respond expeditiously to claims of intellectual property infringement. ITMC will promptly process and investigate notices of alleged infringement and will take appropriate actions under the Digital Millennium Copyright Act ("DMCA") and other applicable intellectual property laws. Upon receipt of notices complying or substantially complying with the DMCA, the ITMC will act expeditiously to remove or disable access to any material claimed to be infringing or claimed to be the subject of infringing activity and will act expeditiously to remove or disable access to any reference or link to material or activity that is claimed to be infringing. The ITMC will terminate access for subscribers and account holders who are repeat infringers. Notices of claimed infringement should be directed to: contact@theitmc.com

Please put "Notice of Infringement" in the subject line of all such notifications. When ITMC removes or disables access to any material claimed to be infringing, ITMC may attempt to contact the user who has posted such material in order to give that user an opportunity to respond to the notification, although ITMC makes no promise to do so. Any and all counter notifications submitted by the user will be furnished to the complaining party. ITMC will give the complaining party an opportunity to seek judicial relief in accordance with the DMCA before ITMC replaces or restores access to any material as a result of any counter notification.

14. ARBITRATION, GOVERNING LAW AND FORUM FOR DISPUTES
Unless expressly stated to the contrary elsewhere within the WEBSITE, all legal issues arising from or related to the use of the WEBSITE shall be construed in accordance with, and all questions with respect thereto shall be determined by, the laws of Taiwan, R.O.C. applicable to contracts entered into and wholly to be performed within said state. Any controversy or claim arising out of or relating to these Terms and Conditions or any user's use of the WEBSITE shall be settled by binding arbitration in accordance with the commercial arbitration rules of the American Arbitration Association. Any such controversy or claim shall be arbitrated on an individual basis, and shall not be consolidated in any arbitration with any claim or controversy of any other party. The arbitration shall be conducted in Taiwan, R.O.C., and judgment on the arbitration award may be entered into in any state or federal court in Taiwan, R.O.C. having jurisdiction thereof. Any party seeking temporary or preliminary injunctive relief may do so in any state or federal court in Taiwan, R.O.C. having jurisdiction thereof. Except as set forth above, the state and federal courts of Taiwan, R.O.C. shall be the exclusive forum and venue to resolve disputes arising out of or relating to these Terms and Conditions or any user's use of the WEBSITE. By using the WEBSITE and thereby agreeing to these Terms and Conditions, users consent to personal jurisdiction and venue in the state and federal courts in Taiwan, R.O.C. with respect to all such disputes.

15. CHANGES IN TERMS AND CONDITIONS AND CHANGES IN WEBSITE
The ITMC reserves the right to modify the WEBSITE from time to time, for any reason, and without notice, including the right to terminate the WEBSITE. The ITMC reserves the right to modify these Terms and Conditions from time to time, without notice. Please review these Terms and Conditions from time to time so you will be apprised of any changes.

16. MERGER
These Terms and Conditions constitute the entire agreement between the parties with respect to the subject matter contained herein and supersedes any other agreement, proposals and communications, written or oral, between ITMC's representations and you with respect to the subject matter hereof; except that any other terms and conditions located on any individual ITMC web site or in connection with the WEBSITE are incorporated herein by reference to the extent they do not conflict with these Terms and Conditions. To the extent that any other terms and conditions or terms of service conflict with these Terms and Conditions, those other provisions shall control with respect to the use of the particular web site and any information available on or through the web site or the respective content location at which those other provisions may be found.

17. NON-WAIVER AND SEPARABILITY
ITMC's failure to exercise any right or provision of these Terms and Conditions shall not constitute a waiver of such right or provision. If a court of competent jurisdiction holds any provision of these Terms and Conditions to be invalid, the parties nevertheless agree that the court should endeavor to give effect to the parties' intentions as reflected in the provision, and agree that the other provisions of these Terms and Conditions remain in full force and effect.

18. NO RESALE, ASSIGNMENT, OR SUBLICENSING
You agree not to resell, assign, sublicense, otherwise transfer, or delegate your rights or obligations under these Terms and Conditions without prior express written authorization of ITMC.

19. SUCCESSORS AND ASSIGNS
Without in any way limiting the prohibition on your resale, assignment, sublicensing, or other transfer of rights or obligations, these Terms and Conditions shall be binding upon and inure to the benefit of the parties hereto and their respective heirs, successors, and assigns.

20. TERMINATION; SURVIVAL
These Terms and Conditions shall continue in effect for as long as you use the WEBSITE, unless specifically terminated earlier by ITMC. All provisions of these Terms and Conditions which impose obligations continuing in their nature shall survive termination of these Terms and Conditions.

21. COMMUNICATIONS WITH USERS
You consent to receive communications from ITMC concerning your use of the WEBSITE ("Communications"). The Communications may be those that ITMC is required to send to you by law concerning the WEBSITE ("Required Communications"). The Communications may also be those that ITMC sends to you for other reasons. You consent to receive Communications electronically. ITMC may provide these Communications to you by sending an email to the email address you provided or by posting the Communication on the ITMC. You also consent to receive Communications by telephone or by postal mail sent to the postal address you provided in connection with your account, if any. You may change the email or postal address to which ITMC sends Communications by visiting your account information page.

22. SUBMISSIONS OF IDEAS
The ITMC is always improving its WEBSITE and developing new features. If you have ideas regarding improvements or additions to the ITMC, we would like to hear them -- but any submission will be subject to these Terms and Conditions. UNDER NO CIRCUMSTANCES SHALL ANY DISCLOSURE OF ANY IDEA OR RELATED MATERIALS TO ITMC BE SUBJECT TO ANY OBLIGATION OF CONFIDENTIALITY OR EXPECTATION OF COMPENSATION. BY SUBMITTING THE IDEA AND/OR ANY RELATED MATERIAL TO ITMC, YOU ARE WAIVING ANY AND ALL RIGHTS THAT YOU MAY HAVE IN THE IDEA OR ANY RELATED MATERIALS AND ARE REPRESENTING AND WARRANTING TO ITMC THAT THE IDEA AND/OR RELATED MATERIALS ARE WHOLLY ORIGINAL WITH YOU, THAT NO ONE ELSE HAS ANY RIGHTS IN THE IDEA AND/OR MATERIALS AND THAT ITMC IS FREE TO IMPLEMENT THE IDEA AND TO USE THE MATERIALS IF IT SO DESIRES, AS PROVIDED OR AS MODIFIED BY ITMC, WITHOUT OBTAINING PERMISSION OR LICENSE FROM ANY THIRD PARTY.

23. VIOLATIONS OF TERMS AND CONDITIONS
Should you violate these Terms and Conditions or any other rights of ITMC and the ITMC, ITMC reserves the right to pursue any and all legal and equitable remedies against you, including, without limitation, terminating any and all access and or user accounts on any and all of the ITMC web sites.

24. SUBMITTED CONTENT
You hereby agree that all content you submit to ITMC, via web forms, email to the editor, email to employees, phone calls, faces or other form of communication shall become the sole property of ITMC and may be used by ITMC in any way whatsoever, without limitation.

We hope your enjoyment of ITMC' WEBSITE will be enhanced by the application of these Terms and Conditions. It is our belief that your understanding of the guidelines we have set forth will allow the ITMC community to continue to be a place where each of us can prosper, grow, and enjoy ourselves within an open and non-threatening environment. Thank you for taking the time to read these Terms and Conditions and we hope you enjoy our WEBSITE.

Privacy Policy

This Privacy Policy statement is made by the ITMC ("ITMC", "we", "us" or "our") and is effective as of 25th May 2018. Here at ITMC.com, we are committed to you and to protecting your privacy rights. We are committed to fulfilling our responsibilities under the European Union's General Data Protection Regulation ("GDPR") in relation to the collection, retention, use, and other processing of personal data that is obtained when EU data subjects visit and interact with the Site. We may use it to periodically inform you about changes on our Web Site and new products and services. We do not sell, trade or rent your personal information to any person or entity not authorized by or associated with us.

ITMC's Privacy Commitment

ITMC ask for only the least amount of information necessary, gathering only what we believe is essential for doing business, or for the specific transaction at hand. We let customers know the information we have on them and allow them to opt out of specific engagements.

The goal of this policy is to make explicit the information we gather on our customers and users, how we will use it, and how we will not. This policy is unfortunately longer than we would like, but we must unambiguously address all the relevant cases. We will try and keep the language simple and direct as much as possible.

Scope of this Privacy Policy

This Privacy Policy applies to the products and services provided by ITMC through these websites, our mobile applications, and applications posted by ITMC on ITMC' websites. This Privacy Policy does not apply to any of our websites, products or services that have a separate privacy policy.

This Privacy Policy is divided into two parts:

Part I – Information ITMC.com collects and controls

This part deals with how ITMC collects and uses information about website visitors, potential customers, users of ITMC's products and services, and others who contact ITMC through forms or email addresses published on or linked to our websites.

Part II – General

This part deals with topics that are relevant to other general topics such as ITMC's security commitments and how we will inform you when we change this Privacy Policy.

Part I – Information ITMC collects and controls

What information ITMC collects

We collect information about you only if we need the information for some legitimate purpose. ITMC will have information about you only if (a) you have provided the information yourself or (b) ITMC has automatically collected the information. Below we describe the various scenarios that fall under each of those three categories and the information collected in each one.

Information that you provide us

  1. Account signup: When you sign up for an account to access one or more of our services, we ask for information such as your name and email address to complete the account signup process. You may also be required to choose a unique username and a password for accessing the created account.
  2. Summit registrations and other form submissions: We record information that you submit when you (i) register for any event such as webinars or seminars, (ii) subscribe to our newsletter or any other mailing list, (iii) submit a form in order to download ebooks, whitepaper, or other materials, (iv) participate in contests or respond to surveys, or (v) submit a form to request customer support or to contact ITMC for any other purpose.
  3. Payment processing: When you buy something from us, we ask you to provide your name, contact information, and credit card information or other payment account information. When you submit your card information, we store the name and address of the cardholder, the expiry date and the last four digits of the credit card number. We do not store the actual credit card number. For quick processing of future payments, if you have given us your approval, we may store your credit card information or other payment information in an encrypted format in the secured servers of our Payment Gateway Service Providers.
  4. Testimonials: When you authorize us to post testimonials about our products and services on websites, we may include your name and other personal information in the testimonial. You will be given an opportunity to review and approve the testimonial before we post it. If you wish to update or delete your testimonial, you can contact us at contact@theitmc.com
  5. Interactions with ITMC: We may record, analyze and use your interactions with us, including email, telephone, and chat conversations with our sales and customer support professionals, for improving our interactions with you and other customers.

Information that we collect automatically

  1. Log files: Like most standard website servers, we use log files. This includes internet protocol (IP) addresses, browser type, internet service provider (ISP), referring/exit pages, platform type, date/time stamp, and number of clicks to analyze trends, administer the site, track user's movement in the aggregate, and gather broad demographic information for aggregate use. IP addresses, etc. are not linked to other personally identifiable information.
  2. Cookies and Other Similar Technologies: Technologies such as cookies or similar technologies are used by ITMC. These technologies are used in analyzing trends, administering the site, and to gather demographic information about our user base as a whole.

How We Use Cookies and Other Similar Technologies

To improve the user experience of our Site, ITMC may use the following "cookies".

Provider Purpose
Disqus To enable comment and discussion features on our website.
Vimeo To enable functionality with video features.
Facebook Connect To enable functionality with social media features.
Pinterest To enable functionality with social media features.
Twitter Button To enable functionality with social media features.
SteemIt To enable functionality with social media
Mewe To enable functionality with social media
Gab.ai To enable functionality with social media

Purposes for using information

In addition to the purposes mentioned above, we may use your information for the following purposes:

Your choice in information use

Opt out of non-essential electronic communications: You may opt out of receiving newsletters and other non-essential messages by using the 'unsubscribe' function included in all such messages. However, you will continue to receive notices and essential transactional emails.

Disable cookies: You can disable browser cookies before visiting our websites. However, if you do so, you may not be able to use certain features of the websites properly.

Optional information: You can always choose not to fill in non-mandatory fields when you submit any form linked to our websites.

Who we share your information with

We do not sell any personal information. We share your information only in the ways that are described in this Privacy Policy, and only with parties who adopt appropriate confidentiality and security measures.

Employees and independent contractors: Employees and independent contractors of all ITMC group entities have access to the information covered in Part I on a need-to-know basis. We require all employees and independent contractors of ITMC group entities to follow this Privacy Policy for personal information that we share with them.

Third-party service providers: We may need to share your personal information and aggregated or de-identified information with third-party service providers that we engage, such as marketing and advertising partners, event organizers, web analytics providers and payment processors. These service providers are authorized to use your personal information only as necessary to provide these services to us.

Your rights with respect to information we hold about you as a controller

If you are in the European Economic Area (EEA), you have the following rights with respect to information that ITMC holds about you. ITMC undertakes to provide you the same rights no matter where you choose to live.

Right to access: You have the right to access (and obtain a copy of, if required) the categories of personal information that we hold about you, including the information's source, purpose and period of processing, and the persons to whom the information is shared

Right to rectification: You have the right to update the information we hold about you or to rectify any inaccuracies. Based on the purpose for which we use your information, you can instruct us to add supplemental information about you in our database.

Right to erasure: You have the right to request that we delete your personal information in certain circumstances, such as when it is no longer necessary for the purpose for which it was originally collected.

Right to restriction of processing: You may also have the right to request to restrict the use of your information in certain circumstances, such as when you have objected to our use of your data but we need to verify whether we have overriding legitimate grounds to use it.

Right to data portability: You have the right to transfer your information to a third party in a structured, commonly used and machine-readable format, in circumstances where the information is processed with your consent or by automated means.

Right to object: You have the right to object to the use of your information in certain circumstances, such as the use of your personal information for direct marketing.

Right to complain: You have the right to complain to the appropriate supervisory authority if you have any grievance against the way we collect, use or share your information. This right may not be available to you if there is no supervisory authority dealing with data protection in your country.

Retention of information

We retain your personal information for as long as it is required for the purposes stated in this Privacy Policy. Sometimes, we may retain your information for longer periods as permitted or required by law, such as to maintain suppression lists, prevent abuse, if required in connection with a legal claim or proceeding, to enforce our agreements, for tax, accounting, or to comply with other legal obligations. When we no longer have a legitimate need to process your information, we will delete or anonymize your information from our active databases. We will also securely store the information and isolate it from further processing on backup discs until deletion is possible.

Part II – General

Children's personal information

Our products and services are not directed to individuals under 13. ITMC does not knowingly collect personal information from children who are under 13 years of age. If we become aware that a child under 13 has provided us with personal information, we will take steps to delete such information. If you believe that a child under 13 years has provided personal information to us, please write to contact@theitmc.com with the details, and we will take the necessary steps to delete the information we hold about that child.

How secure is your information

At ITMC, we take data security very seriously. We have taken steps to implement appropriate administrative, technical & physical safeguards to prevent unauthorized access, use, modification, disclosure or destruction of the information you entrust to us. If you have any concerns regarding the security of your data, we encourage you to write to us at reply@ITMC.com with any questions.

Locations and international transfers

By accessing or using our products and services or otherwise providing personal information or service data to us, you consent to the processing, transfer, and storage of your personal information or Service Data within the United States of America, the European Economic Area (EEA) and other countries where ITMC operates. Such transfer is subject to a group company agreement that is based on EU Commission's Model Contractual Clauses.

External links on our websites

Some pages of our websites may contain links to websites that are not linked to this Privacy Policy. If you submit your personal information to any of these third-party sites, your personal information is governed by their privacy policies. As a safety measure, we recommend that you not share any personal information with these third parties unless you've checked their privacy policies and assured yourself of their privacy practices.

Blogs and forums

We offer publicly accessible blogs and forums on our websites. Please be aware that any information you provide on these blogs and forums may be used to contact you with unsolicited messages. We urge you to be cautious in disclosing personal information in our blogs and forums. ITMC is not responsible for the personal information you elect to disclose publicly. Your posts and certain profile information may remain even after you terminate your account with ITMC. To request the removal of your information from our blogs and forums, you can contact us at contact@theitmc.com

Social media widgets

Our websites include social media widgets such as Twitter "tweet" buttons that let you share articles and other information. These widgets may collect information such as your IP address and the pages you navigate in the website, and may set a cookie to enable the widgets to function properly. Your interactions with these widgets are governed by the privacy policies of the companies providing them.

Disclosures in compliance with legal obligations

We may be required by law to preserve or disclose your personal information and service data to comply with any applicable law, regulation, legal process or governmental request, including to meet national security requirements.

Enforcement of our rights

We may disclose personal information and service data to a third party if we believe that such disclosure is necessary for preventing fraud, investigating any suspected illegal activity, enforcing our agreements or policies, or protecting the safety of our users.

Compliance with this Privacy Policy

We make every effort, including periodic reviews, to ensure that personal information you provide is used in conformity with this Privacy Policy. If you have any concerns about our adherence to this Privacy Policy or the manner in which your personal information is used, kindly write to us contact@theitmc.com We'll contact you, and if required, coordinate with the appropriate regulatory authorities to effectively address your concerns.

Your consent

By using our Web Site, you consent to the collection and use of information by us as set forth in this privacy statement. We reserve the right to modify, alter or otherwise update our privacy policy, and we will post those changes on this page so that you will always be aware of what information we collect, how we use it, and under what limited circumstances we disclose it. Continued access or use of the Web Site shall constitute your express acceptance of any modifications, alterations or updates to this privacy statement. However, please note that unless we obtain your express consent, any revised Privacy Policy will apply only to information collected after such time as the revised Privacy Policy takes effect. If at any point we decide to use Personally Identifiable Information in a manner different from that stated at the time it was collected, we will notify you by way of email and you will then have a choice whether or not we can use such information in this different manner. If you are concerned about how your personal information is used, you should check back at Privacy Policy periodically.

Contact Information

If you have any questions regarding our privacy policy, please contact us at contact@theitmc.com.

You may also contact us at: