How To Choose Healthy Snacks For Weight Loss – Medically reviewed by Mary Lorraine Johnson MS, RD, CPT – Written by Ariane Lang, BSc, MBA and Franziska Spritzler – Updated April 26, 2024
Snacking means eating small portions between meals. Choose snacks with protein, fiber and healthy fats to keep you full all day.
How To Choose Healthy Snacks For Weight Loss
While research is being conducted on whether snacking helps with weight loss, there is evidence that increasing meal frequency through snacking can improve hunger and blood sugar control.
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Plus, snacking can help you get nutritious foods like fruits and vegetables, which most people don’t eat enough of (
By planning ahead and focusing on nutrition, snacks can support your weight management goals by controlling hunger and keeping you satisfied between meals (
While no snack will make you lose weight, the following 29 healthy snacks can help you lose weight as part of an overall healthy diet.
They are associated with many health benefits and are highly nutritious. Studies have shown that eating almonds can help with weight loss. Because they are high in calories, try to keep it to about 1 ounce or 1/4 cup.
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Although all peppers are nutritious, the red variety contains more antioxidants. Guacamole is also a rich source of nutrients and minerals (
Adding 1 large red pepper to 60 grams of guacamole provides the best combination of both foods, while keeping the calorie count under 200 (
Greek yogurt is rich in protein and berries are an excellent source of antioxidants
Add a mix of different colored berries to your yogurt for a variety of nutrients – and the combination of sweet and sour flavors.
Choosing Healthy Snacks For Weight-loss
Apple is a high-fiber fruit Bananas provide healthy fats, plant-based protein and fiber – all the nutrient-dense foods you should be looking for in a snack (
By mixing apples with peanut butter, you enjoy a crispy and creamy bite. Just look for one that contains only peanuts and salt and no added sugar (
By combining cottage cheese with fruit, the proteins and fats of the cheese are complemented by the fiber of the fruit, resulting in a sweet, crunchy and filling bite. Try it with tropical fruit such as pineapple, papaya or watermelon
Celery steak with cream cheese is a classic low-carb snack that will keep you feeling full.
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With this combination you can enjoy a fiber-rich snack that combines the crunchy texture of celery with the creamy cream cheese.
Snacking on 5 small celery sticks with about 1 ounce (30 grams) of cream cheese provides about 100 calories (
Kale is incredibly healthy, packed with fiber, antioxidants and minerals, and low in oxalic acid, an anti-nutrient that inhibits calcium absorption more than other leafy greens.
Adding kale to olive oil not only makes for tastier and crispier chips, but also for a balanced and filling snack.
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Dark chocolate and almonds are a great combination. Dark chocolate contains antioxidants and nuts are a rich source of healthy fats (
Try a square of dark chocolate with two tablespoons of dark chocolate chips or a handful of nuts.
Hummus is usually made from chickpeas, tahini, olive oil and garlic. As such, it offers a combination of plant-based protein, fiber and heart-healthy fats.
Enjoying 4 ounces (104 grams) of sliced cucumber dipped in 2 tablespoons (34 grams) of hummus will keep you under 100 calories (
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A piece of fruit can be an incredibly satisfying snack. Portable, easy-to-eat fruits include apples, pears, grapes, grapes and oranges. A small bowl of berries can be a delicious, satisfying snack when you’re on the go.
Fruit contains fiber and minerals and is a delicious snack. Add the fruit to nuts or yogurt to make it even more satisfying
Combine tomatoes with mozzarella, balsamic vinegar and a drizzle of olive oil for a snack packed with protein, fiber and healthy fats.
Although they don’t have much flavor, chia seeds take on a jelly-like consistency when soaked in liquid, making them an excellent ingredient for puddings.
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Although they contain cholesterol, recent studies have shown that moderate egg intake – defined as 8 eggs per week – is associated with an increased risk of heart disease and increased stiffness of the arteries.
Adding carrots to a creamy salad dressing or dip is a great idea. Carrots not only keep you full longer, but are also rich in fat-soluble vitamins, such as vitamin A.
Although blue cheese dressing itself is high in calories, it can help you eat more carrots (or other vegetables).
A 100-gram serving of carrot sticks with 2 tablespoons (30 grams) of blue cheese dressing makes for a light snack that contains about 190 calories.
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Cheese is a delicious, protein-rich food that is filling enough to serve as a snack on its own. However, if you combine it with whole-grain crackers or a piece of fruit, your snack will be a bit richer in fiber.
Cheese provides protein and calcium, but the amount of that nutrient varies slightly depending on the type you choose (
Ground beef or beef sticks make great portable, high-protein snacks. However, depending on the brand and flavor, some may contain more sugar and sodium
Look for ground meats with minimal added ingredients and less than 300 mg of sodium per serving, which is 13% of the mineral’s Daily Value (DV).
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A protein smoothie can be a filling snack when you need something substantial until your next meal.
They are an easy and convenient way to increase your protein intake. You can add any other ingredient to the mix, from fruits and vegetables to healthy fats like avocado, nut butter or chia seeds for a nutritious snack.
You can also try Greek yogurt or silken tofu to increase the protein content of the smoothie (
Learn more about which protein powder is right for you and see our top picks by category
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Canned fish is a great option that requires no refrigeration. Salmon and sardines in particular are incredibly high in omega-3 fatty acids, which reduce the risk of heart disease (
Top a piece of whole-grain toast with canned fish for a highly nutritious snack that will keep you full until your next meal. For something less, try whole wheat crackers with tuna or salmon
Edamame is a steamed raw soybean dish that makes a great snack for people following a vegan or vegetarian diet.
One cup (155 grams) of edamame provides approximately 18 grams of protein and 14 grams of carbohydrates, 8 of which come from fiber (
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Oats are a nutritious whole grain that contain a good amount of fiber and more protein than other grains (
You can satisfy your sweet tooth with oatmeal topped with fruit, cinnamon, cocoa powder and chocolate chips or opt for a savory version with eggs, avocado and vegetables such as mushrooms or tomatoes.
Sliced pears and ricotta cheese make a satisfying snack with a sweet taste and creamy texture, while providing fiber and protein (
Make a trail mix with dried fruit and nuts for fiber, protein and healthy fats. Choose fruit without added sugar and be creative with flavors (
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Homemade trail mix is perfect as a snack on the go. Stick to small portions, because dried fruit and nuts contain a lot of calories.
Turkey contains high-quality proteins that keep you feeling full and have been linked to beneficial effects on weight management (
Try a rolled piece of turkey with a slice of cheese and vegetables for extra crunch and nutrition.
Combine olives with feta cheese for a Greek-inspired snack packed with protein and healthy fats. You can eat them alone or with some complex carbohydrates (
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Avocados are among the most nutritious and satisfying foods due to their high fat and fiber content (
Sprinkle half of a medium avocado with salt and some cayenne pepper for a filling snack under 120 calories.
You can make it yourself or find fried chicken in the snack section of your grocery store
Try packing 4 medium slices of cantaloupe (276 grams) with a thin slice of prosciutto each for a snack with less than 170 calories (
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A great way to use up leftovers from a nutritious lunch or dinner is to eat them as a snack.
By taking a small portion of the previous meal, you can enjoy a complete and balanced snack in just a few seconds
To lose belly fat more easily, you need to eat fewer calories. Also add fiber to foods, such as oatmeal, and some vegetables such as broccoli. Protein shakes that contain healthy fats, such as olive oil, can also help. Limit refined grains and sugar (
There are indications that evening snacking is associated with an increased risk of weight gain. However, if you are going to eat in the evening, it is best to choose nutritious foods such as vegetables, fruits, whole grains, dairy products, eggs, and . nuts. Vegetables, fruit, whole grain or dairy products, eggs and nuts (65,
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