10 healthy snacks for weight loss
10 healthy snacks for weight loss. While you may have been taught that you shouldn’t snack when trying to lose weight, there are several benefits to including snacks in your diet. For example, eating a snack between meals helps curb your hunger so that you aren’t starving when you finally sit down to eat a meal. Snacking can also help you get in all the nutrients you need. On the flip side, grazing all day—particularly on foods with little nutritional value—may result in eating too much (but if you’re a natural grazer and it works for you, graze on!)
It helps to have healthy snack options on hand so that you’re prepared when hunger strikes. Many of these weight loss snacks are also great on-the-go snack options. Here we tackle some common snacking questions and share 10 healthy snacks for when you want to lose weight.
1. Red bell pepper with guacamole
Although all bell peppers are nutritious, red varieties are particularly high in antioxidants. Guacamole is also a rich source of nutrients and minerals. 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.
2. Greek yogurt and mixed berries
Greek yogurt is high in protein, and berries are one of the best sources of antioxidants around. 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.
3. Celery sticks with cream cheese
10 healthy snacks for weight loss. 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.
4. Almonds
Nuts are a great healthy snack. And even though they’re high in fat, they could still top your list of healthy snack foods.
Why? Well for starters, almonds deliver filling fiber, protein and healthy fats. They help keep hunger at bay, improve your heart health and may even help you lose belly fat, according to a 2021 review in Nutrients.
A 1-ounce serving of almonds includes 23 almonds, which provides 172 calories, 3 grams of fiber and 6 g of protein, per the USDA.
Eat them as is, pair them with dried fruit and dark chocolate or spread some almond butter on an apple.
5. Grapefruit
You don’t need to go on a grapefruit diet to reap the health benefits of this ruby fruit. Grapefruit is not a miracle fruit for weight loss, but it does provide low calories in a portion that will satisfy, along with some pretty potent antioxidants.
It’s important to note that grapefruit can affect the effectiveness of certain medications. If you plan on adding grapefruit to your diet on a regular basis, have a chat with your healthcare provider first if you’re on any medications.
According to the USDA, a whole grapefruit has about 271 calories and 5 g of fiber. And bonus: It delivers 100% of your vitamin C needs for the day. That’s a lot of nutrition packed into this tart citrus fruit.
6. Grapes
Grapes may be high in natural sugar, but you can savor them individually and slowly to satisfy your sweet tooth. According to the USDA, a cup of grapes offers about 100 calories. Try tossing grapes in the freezer for an easy snack or pair them with cheese for an easy-to-pack snack for work.
7. Popcorn
Popcorn is high in fiber and even delivers a little protein. A 1-ounce serving (about 3 cups) of air-popped popcorn has 4 g of fiber, almost 3 g of protein and clocks in at 110 calories, according to the USDA. This combination makes it a snack with staying power. Popcorn is a whole grain and 3 cups is a sizeable serving—especially when you compare it to other crunchy, salty snacks like chips. Many companies are making bagged popcorn—or you can make your own.
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8. Bananas and Peanut Butter
Research has found that eating peanuts benefits triglycerides and other fats in your blood and promotes healthy weight loss. Bananas are a source of potassium, an essential nutrient that aids nerve and muscle function. Eating one banana will not fully meet your daily potassium needs, but it will get you off to an excellent start.
Spread a tablespoon of peanut butter onto a banana. The carbs will give you a quick mood and energy spike, while the protein will keep your energy going for hours. Check the list of ingredients on the label when you purchase peanut butter. Sometimes, you will find added oils or preservatives.
9. KIND Bar
The KIND Healthy Grains Bar contains whole grains like amaranth, buckwheat, millet, oats, and quinoa. Whole grains provide filling fiber that helps reduce the risk of heart disease, diabetes, and stroke.
Enjoy a KIND Bar as a grab-and-go snack. A serving size is one bar, which has 150 calories. These KIND Bars are gluten-free, making them a good option for people with Celiac disease or gluten intolerance.
10. Wheat Thins and Cottage Cheese
Cottage cheese is a source of dairy, which may help with weight loss. Research has found that increasing your dairy intake may help you lose fat without sacrificing your lean muscle mass if you are cutting back on calories.
Dip 10 Wheat Thins in a one-half-cup serving of 2% fat cottage cheese, which provides about 11.5 grams of protein, or enjoy them side-by-side. The fat combined with the protein will keep you full until mealtime.
