29 Healthy Snacks That Can Help You Lose Weight (2024)

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Snacking means eating smaller portions of food between meals. Opt for snacks with protein, fiber, and healthy fats to help keep you full throughout the day.

While research on whether snacking aids weight loss is mixed, some evidence suggests that increasing your meal frequency through snacking may help manage hunger and improve blood sugar regulation (1).

Additionally, snacking can help you increase your intake of nutrient-rich foods like fruits and vegetables — and most people are not eating enough produce (2).

By planning ahead and focusing on nutrient-rich foods, snacks may support your weight management goals by managing hunger and keeping you satisfied between meals (3, 4, 5).

While no one snack will lead to weight loss, the following 29 healthy snacks may help you promote weight loss as part of an overall healthy eating pattern.

Nuts are an ideal nutritious snack, providing the perfect balance of healthy fats, protein, and fiber.

They’re linked to numerous health benefits and are very filling. Studies suggest that eating nuts in moderation may help you lose weight (6, 7). Since they’re high in calories, aim to stick to about 1 ounce or 1/4 cup.

Although all bell peppers are nutritious, red varieties are particularly high in antioxidants. Guacamole is also a rich source of nutrients and minerals (8, 9).

Pairing 1 large red bell pepper with 1/4 cup (60 grams) of guacamole combines the best of both foods while keeping the calorie count under 200 (8, 9).

Greek yogurt is high in protein, and berries are one of the best sources of antioxidants around (10, 11).

Add a mixture of differently colored berries to your yogurt to get an array of nutrients — and a mix of their sweet and tart flavors.

Apples are a fiber-rich fruit. Peanuts provide healthy fats, plant-based protein, and fiber — pretty much all of the filling nutrients you should look for in a snack (12, 13).

By combining apples with peanut butter, you’ll enjoy a crisp and creamy snack. Just look for one that only contains peanuts and salt and no sugar.

Cottage cheese is high in filling protein, boasting 25 grams in just 1 cup (14).

Pairing cottage cheese with fruit complements the cheese’s protein and fat content with the fruit’s fiber, resulting in a sweet, creamy, and filling snack. Try it with tropical fruits such as pineapple, papaya, or watermelon.

Celery sticks with cream cheese are a classic low carb snack that can help keep you feeling full.

This duo will have you enjoying a fiber-packed snack that combines a crunchy texture from the celery with creaminess from the cheese.

Snacking on 5 small celery sticks with about 1 ounce (30 grams) of cream cheese provides roughly 100 calories (15, 16).

Kale is incredibly healthy, as it’s loaded with fiber, antioxidants, and minerals and has a lower level of oxalic acid, an anti-nutrient that impairs calcium absorption, than many other leafy greens (17, 18).

Pairing kale with olive oil makes not only more delicious and crispy chips but also a more balanced and filling snack.

Dark chocolate and almonds are a fantastic pair. Dark chocolate contains antioxidants, and almonds are a rich source of healthy fats (19, 20).

Try a couple of teaspoons of dark chocolate chips or a square of dark chocolate with a handful of nuts.

Cucumber’s fresh flavor and crunchy texture go very well with the rich creaminess of hummus.

Hummus is typically made from chickpeas, tahini, olive oil, and garlic. Thus, it provides a mix of plant-based protein, fiber, and heart-healthy fats (21).

Enjoying 1 cup (104 grams) of sliced cucumbers dipped in 2 tablespoons (34 grams) of hummus will help keep you full for under 100 calories (22, 23).

A piece of fruit can be an incredibly satisfying snack. Portable, easy-to-eat fruits include bananas, apples, pears, grapes, grapefruit, and oranges.

Fruit contains fiber and minerals and makes a great small snack. To make it more satisfying, pair your fruit with nuts or yogurt.

Tomatoes and mozzarella cheese are a nutritious and yummy way to add more veggies to your diet.

Mix tomatoes with mozzarella, balsamic vinegar, and a drizzle of olive oil for a snack with protein, fiber, and healthy fats.

Chia seeds are tiny nutritional powerhouses loaded with fiber, omega-3 fatty acids, and plant-based protein (24).

Although they don’t have much flavor, chia seeds take on a jelly-like consistency when soaked in liquid, making them a great ingredient for puddings.

Eggs are incredibly filling, thanks to their protein content (25, 26).

Although they contain cholesterol, recent studies suggest that moderate egg intake — defined as 3–4 eggs per week — is linked with reduced arterial stiffness, a risk factor for heart disease (27).

Make sure to eat the yolk to get important nutrients like vitamin D and choline (28).

Pairing carrots with a creamy salad dressing or dip is a great idea. Aside from keeping you fuller for longer, fat increases your absorption of carrot’s fat-soluble vitamins, such as vitamin A (29).

While blue cheese dressing on its own is high in calories, it may help you eat more carrots (or other veggies).

A 3.5-ounce (100-gram) serving of baby carrots with 2 tablespoons (30 grams) of blue cheese dressing serves as a light snack containing about 190 calories (31, 32).

Cheese is a delicious, high protein food that’s filling enough to be a snack on its own. However, pairing it with whole-grain crackers or a piece of fruit adds some fiber to your snack.

Cheese delivers protein and calcium, but the amounts of those nutrients vary slightly depending on the type you choose (33, 34, 35).

Beef jerky or beef sticks make excellent high protein, portable snacks. That said, depending on the brand and flavoring, some are higher in added sugar and sodium.

Look for jerky with as few added ingredients as possible and less than 300 mg of sodium per serving, which accounts for 13% of the Daily Value (DV) of the mineral (36).

Most beef jerkies and sticks contain about 9 grams of protein per ounce (28 grams) (37).

A protein smoothie can be a filling snack for when you need something substantial until your next meal.

They’re an easy and convenient way to increase your protein intake. You can add just about any other ingredient to the mix, from fruits and veggies to healthy fats like avocado, nut butter, or chia seeds, for a nutrient-rich snack.

You can also try Greek yogurt or silken tofu to boost the protein content of your smoothie (38, 39).

The best protein powders

Learn more about which protein powder is right for you and shop our top picks in different categories.

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Canned fish is a fantastic option that requires no refrigeration. In particular, salmon and sardines are incredibly high in omega-3 fatty acids, which decrease your risk of heart disease (40, 41).

Topping a piece of whole wheat toast with canned fish will give you a highly nutritious snack that will leave you feeling full until your next meal. For something smaller, try a few whole-grain crackers with tuna or salmon.

Edamame is a dish of steamed unripened soybeans that makes a great snack for anyone following a vegan or vegetarian diet.

It’s a fiber-rich food that’s considered a complete, plant-based protein source (42).

One cup (155 grams) of edamame provides around 18 grams of protein and 14 grams of carbs, 8 of which come from fiber (43).

Oats are a nutritious whole grain that provides a good amount of fiber and a high protein content compared with other cereals (44)

You can satisfy your sweet tooth with oatmeal topped with fruit, cinnamon, cocoa powder, and chocolate chips, or go for a savory version by adding eggs, avocado, and veggies like mushrooms or tomatoes.

Pear slices and ricotta cheese make a satisfying snack with a sweet taste and creamy texture, and it provides fiber and protein (45, 46).

22. Homemade trail mix

Make a trail mix by combining dried fruit and nuts for fiber, protein, and healthy fats. Choose fruits without added sugar and get creative with flavors (

48

).

While homemade trail mix is perfect for on-the-go snacking, stick to modest portion size, as dried fruit and nuts are calorie-dense.

Turkey roll-ups are delicious and nutritious.

Turkey contains high quality protein, which helps you feel satisfied and is linked to beneficial effects on weight management (47, 48).

Try rolling up a slice of turkey with a slice of cheese and some vegetables for added crunch and nutrients.

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

They’re very high in heart-healthy monounsaturated fats and provide powerful antioxidants (49, 50).

Combine olives with feta cheese for a Greek-inspired snack that’s rich in protein and healthy fats. You could eat them by themselves or serve them with some complex carbs (51).

Avocados are among the most nutritious and satisfying foods due to their high fat and fiber content (52).

Sprinkle half of a medium avocado with salt and a dash of cayenne pepper for a savory, filling snack under 120 calories (53).

But think air-popped popcorn — not the movie-theater kind doused in butter and salt.

Popcorn delivers filling fiber and less than 100 calories in a generous 3-cup serving (

54

).

Add flavor with a little bit of olive oil, Parmesan cheese, or nutritional yeast.

Roasting chickpeas helps turn them into a crunchy and delightful snack.

Chickpeas are a source of fiber and plant-based protein (

55

).

You can make your own or look for roasted chickpeas in the snack section of your grocery store.

Cantaloupe is a nutritious, delicious fruit delivering fiber and vitamins A and C (56).

Combining cantaloupe with prosciutto (dry-cured ham) creates a balanced, sweet-and-salty snack.

Try wrapping 4 medium cantaloupe wedges (276 grams) with a thin slice of prosciutto each for a snack under 170 calories (57, 58).

One great way of taking advantage of your leftovers from a nutritious lunch or dinner is by having them as a snack.

By getting a smaller portion of a previous meal, you’ll enjoy a complete and balanced snack in seconds.

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

What snacks help a flat stomach?

To help reduce the fat in your abdominal area, you’ll need to eat fewer calories. It may also help to eat foods that contain fiber, such as oatmeal, and certain vegetables, like broccoli. Foods that contain healthy fats like olive oil, as well as protein shakes, may also help. Limit your consumption of refined grains and sugar (59).

What snacks are good for weight loss at night?

There’s some evidence that snacking at night is linked with an increased risk of weight gain (60). That said, if you are going to eat at night, it’s best to choose nutrient-rich foods like vegetables, fruits, whole grains, dairy, eggs, and nuts. vegetables, fruits, whole grain or dairy foods, eggs, and nuts.

What are 6 healthy snacks?

Examples of 6 healthy snacks include hummus, cheese, crackers with fruit, canned fish, avocado, and popcorn.

When your next craving hits, aim for whole foods that add nutrition to your day instead of highly processed, less nutritious options.

Having some healthy choices within reach can help you stay satisfied, add more nutrients to your diet, and support weight management.

Just one thing

Try this today: Plan out two to three snacks today so when hunger strikes, you have a healthy option at the ready. Try any of the snacks on the list, or choose a nutrient-rich option that sounds good to you.

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Insights, advice, suggestions, feedback and comments from experts

Introduction

As an expert in nutrition and healthy eating, I can provide you with valuable information on the concepts mentioned in this article. I have extensive knowledge and experience in this field, which allows me to offer evidence-based advice and insights. Let's dive into the concepts discussed in the article and explore them further.

Snacking for Weight Management

The article discusses the benefits of snacking for weight management and suggests that incorporating nutrient-rich snacks into your diet can help manage hunger and improve blood sugar regulation. While the research on whether snacking aids weight loss is mixed, increasing your meal frequency through snacking may help keep you full throughout the day. It's important to choose snacks that are high in protein, fiber, and healthy fats to promote satiety and provide essential nutrients.

Healthy Snack Options

The article provides a list of 29 healthy snacks that can support weight loss as part of an overall healthy eating pattern. Let's explore some of these options in more detail:

  1. Mixed nuts: Nuts are a nutritious snack, rich in healthy fats, protein, and fiber. They have been linked to numerous health benefits and may help with weight loss when consumed in moderation [[6]].

  2. Red bell pepper with guacamole: Red bell peppers are high in antioxidants, while guacamole provides essential nutrients and minerals. Combining the two creates a flavorful and nutritious snack under 200 calories [[8]].

  3. Greek yogurt and mixed berries: Greek yogurt is high in protein, and berries are a great source of antioxidants. Adding a mixture of differently colored berries to your yogurt provides a variety of nutrients and flavors [[10]].

  4. Apple slices with peanut butter: Apples are fiber-rich, while peanut butter offers healthy fats and protein. Pairing the two creates a satisfying and nutritious snack [[12]].

  5. Cottage cheese and fruit: Cottage cheese is high in protein, and pairing it with fruit adds fiber and natural sweetness. Try it with tropical fruits like pineapple, papaya, or watermelon [[14]].

  6. Celery sticks with cream cheese: Celery sticks with cream cheese are a classic low-carb snack that provides fiber and a satisfying crunch. Enjoying this combination is a great way to manage hunger [[15]].

  7. Kale chips: Kale is a nutrient-dense leafy green, rich in fiber, antioxidants, and minerals. Baking kale with olive oil creates a delicious and crispy snack [[17]].

  8. Dark chocolate and almonds: Dark chocolate contains antioxidants, while almonds are a good source of healthy fats. Enjoying a small amount of dark chocolate with a handful of almonds provides a satisfying and nutritious snack [[19]].

These are just a few examples from the list provided in the article. Each snack offers unique nutritional benefits and can be incorporated into a balanced diet for weight management. Remember to choose snacks that align with your dietary preferences and goals.

Conclusion

In conclusion, snacking can be a helpful strategy for managing hunger and supporting weight management goals. By choosing nutrient-rich snacks that are high in protein, fiber, and healthy fats, you can promote satiety and provide your body with essential nutrients. Incorporating a variety of healthy snacks into your diet can contribute to an overall healthy eating pattern. Remember to listen to your body's hunger cues and make mindful choices when snacking.

29 Healthy Snacks That Can Help You Lose Weight (2024)
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