Snacking is the act of eating food during the day that is not your main meal. Snacks are usually small portions of food that are distributed between meals.
Although research is mixed on whether snacking can aid weight loss, some evidence suggests that snacking may increase your hunger and help regulate blood sugar (1, 2).
Snacking can also help increase your intake of nutrients like fruits and veggies — most people don’t eat enough (3).
Look for snacks with protein, fiber and healthy fats to keep you satisfied throughout the day, so that you can make healthy choices when it comes time to eat.
Planning ahead and focusing your efforts on nutritious foods can help you achieve weight management. You will be able to manage hunger and keep you satisfied between meals.
Although no single snack can lead to weight loss or weight gain, these snacks could be part of a healthy eating plan.
These are 29 healthy and weight-loss-friendly snacks that you can add to your diet.
Nuts make a great snack and provide the perfect amount of healthy fats, fiber, and protein.
They are delicious and filling. Research suggests that nuts can help you lose weight, despite the higher calories and fat content (7, 8, 9, 10).
There are many nuts to choose from: almonds, Brazil nuts and hazelnuts.
They don’t need refrigeration and are great for snacking while on the move. You should limit your portions to 1 ounce to 1/4 cup.
Red bell peppers combined with guac provide plenty of nutrients to keep you full for hours.
All bell peppers can be nutritious, but the red variety is particularly rich in antioxidants. Guacamole, on the other hand, is rich in healthy fats, fiber and vitamins A, C, and D, as well as minerals like potassium and phosphorus (10, 11).
Combining 1 large red bell Pepper with 3 ounces (85g) of guacamole creates the perfect combination of both food and keeps it under 200 calories (12).
Plain Greek yogurt with berries makes a tasty, nutritious snack.
Greek yogurt is rich in protein and berries are a great source of antioxidants (13, 14,
To get a variety of nutrients and sweet and tart tastes, add a variety of berries to yogurt.
Peanut butter and apples are a match made for heaven, both nutritionally as well as flavor-wise.
Apples are high in fiber. Peanuts are a good snack option because they provide healthy fats and plant-based protein.
Combine apples and peanut butter to create a crunchy, creamy snack. For an extra flavor boost, add a pinch of cinnamon.
Many store-bought peanut butter brands have added oils and sugars. Make sure to read the ingredients list so you can choose one that contains peanuts and salt.
Cottage cheese is rich in protein and has 24 grams per cup (17).
Cottage cheese and fruit are a great combination. It’s rich in protein and fat, but also has fiber. This makes it a delicious, filling snack.
Combining the cheese with tropical fruits like papaya, pineapple, and watermelon makes this combination exceptional.
Celery sticks with cream cheese make a great low-carb snack that will keep you full.
You’ll love this combination. It’s a fiber-rich snack that combines the crunchy texture of the celery and the creaminess of the cheese. For a crunchy and creamy combination, try celery sticks with peanut or almond butter.
Consuming 5 small celery sticks topped with 1 ounce (30g) cream cheese will provide approximately 100 calories (18, 19,
Kale is extremely healthy because it’s high in fiber and antioxidants such as beta carotene and lutein (20).
It is also rich in minerals like calcium and phosphorus. It contains less oxalic acids, which is an anti-nutrient that reduces calcium absorption than other leafy greens (21-22).
Combining kale and olive oil makes for more tasty and crispy chips, but also makes for a more satisfying and nutritious snack.
This simple recipe for kale chips has approximately 150 calories
Kale chips
Ingredients:
* 1 cup (20g) of bite-sized Kale Leaves
* 1 tablespoon (15mL) olive oil
* 1/4 teaspoon (11.5g) salt
Directions:
Combine all ingredients in a bowl. Bake the kale on a parchment-lined baking tray for about 10-15 minutes until it is crispy and starts to turn a light brown color. They can easily burn if they are not watched carefully.
Almonds and dark chocolate make a great pair. Combining the rich chocolate flavor with crunchy nuts creates a powerful flavor combination and a healthy duo.
Almonds and dark chocolate are rich in antioxidants.
These two ingredients make for a delicious, portable, healthy snack that is both satisfying and heart-healthy. You can try a few teaspoons of dark choc chips or a square of dark chocolaty with a few nuts.
Cucumber’s crisp flavor and crunchy texture pair well with the creamy creaminess of hummus.
Hummus is usually made with chickpeas and tahini. It provides a mixture of plant-based protein and fiber as well as heart-healthy fats (25).
You can eat 1 cup (104g) of sliced cucumbers, dipped in 2 tablespoons (33.4g) of hummus to keep your hunger at bay for less than 100 calories (26, 27,
For a heartier snack, you can pair them with whole grain crackers and pretzel sticks.
Healthy snacks don’t have to be difficult. A single fruit can provide a satisfying snack.
Bananas, oranges, grapefruits, grapefruits, grapes and apples are all portable, delicious, and easy to eat.
Fruit is a good snack because it contains fiber and minerals. Pair your fruit with nuts and yogurt to make it even more delicious.
You can add more vegetables to your diet by adding tomatoes and mozzarella cheese.
For a healthy snack, mix tomatoes with mozzarella and balsamic vinegar.
This delicious and healthy snack can be used as a side dish to your next meal.
Chia seeds are tiny nutritional powerhouses that are loaded with fiber, omega-3 fat acids, and plant-based proteins (28).
Although they lack flavor, chia seed have a jelly-like texture when soaked in liquid. This makes them an excellent ingredient for making puddings.
This simple recipe makes a delicious healthy snack that you can enjoy at home as well as on the go.
Chia seed pudding
Ingredients:
* 1 tablespoon (15g) of chia seeds
* 1/3 cup (80mL) of non-dairy or dairy milk of your choosing
For flavor, use 1/2 teaspoon (8g) of peanut butter or cocoa powder.
1/2 cup (75g) mixed berries
* 1 to 2 teaspoons of sweetener (e.g honey or maple syrup) if desired
Directions:
In a small bowl, combine chia seeds with a liquid of choice. Refrigerate the jar for at least 30 mins. Add peanut butter or cocoa powder to the jar. Top it with the berries.
Eggs are one the most healthy and weight-loss friendly foods that you can eat. Because of their high protein content (29, 30,), they are very filling.
Their high cholesterol levels earned them a poor reputation over the years. However, recent research suggests that moderate egg intake, defined as 3-4 eggs per day, may be beneficial to arterial stiffness (31, 32).
Hard-boiled eggs can also be a great way to get a high-protein snack on the move. To retain important nutrients such as vitamin D and choline, keep the yolk (30).
Blue cheese dressing and baby carrots are the perfect snack when you want something savory.
It’s also a good idea pairing carrots with creamy dips or salad dressings. This is because, in addition to keeping you fuller longer, fat can increase your absorption of fat-soluble micronutrients such as carotenoids (33).
Blue cheese dressing by itself is not nutrient-rich but it can help you eat more carrots or other vegetables.
As a light snack, a 3.5-ounce (100g) serving of baby carrots is accompanied by 2 tablespoons (30g) of blue cheese dressing. It contains approximately 180 calories (34 and 35).
Cheese is a filling, delicious and high-protein food that can be eaten as a snack. You can add fiber to your snack by pairing it with whole grain crackers and/or a piece fruit.
You can choose the cheese that you like best, but also try mozzarella, ricotta or feta. Cheese is rich in protein and calcium. However, the amount of these nutrients varies depending on which type you choose (36-37, 38).
For a quick and easy option, you can spread some cheese on your favorite whole-grain crackers. Or you could opt for string cheese with a piece or fruit for an on-the-go choice.
Beef jerky and beef sticks are great snacks that provide high-protein, convenient snack options. Some are more high in sodium and sugar, depending on their brand.
You want jerky that has as few ingredients as possible. All jerky can contain high amounts of sodium. However, flavored jerky is more likely to have higher sodium levels. To find a flavored option, check the nutrition facts panel.
Avoid jerky with more than 300mg of sodium per serving. This accounts for 13% (39) of the Daily Value (DV).
The average beef jerkies or sticks contains 7g protein per ounce (28g).
A protein smoothie is a great snack option for those times when you don’t have the time to cook.
These are a quick and easy way to increase your intake of protein. For a nutritious snack, you can add any ingredient to the mixture, including fruits and vegetables, nuts butter or chia seeds.
You can choose from many protein powders to find one that suits your needs best. However, Greek yogurt and silken tofu can be added to your smoothie to increase the protein content.
Find out which protein powder is best for you. Also, check out our top picks from different categories.
Canned fish such as salmon, tuna, and sardines may not be what you immediately think of when you think about snacks. However, it is a great option that doesn’t require refrigeration.
Additionally, salmon and sardines contain a lot of omega-3 fatty acid, which can help lower your risk of developing heart disease and inflammation (40, 41).
A piece of whole wheat toast with canned salmon will make a nutritious snack that will keep you full until your next meal. Try a few whole grain crackers topped with tuna or salmon for something smaller.
Edamame, a dish made of unripened soybeans steamed in a steamer, is great for vegetarians and vegans.
It is a fiber-rich food and considered a complete, plant protein source (42).
A cup of edamame (155g) provides approximately 18 grams of protein, 13 grams of carbohydrates, and 8 grams of fiber (43).
Oatmeal can be enjoyed hot or cold, at home or on-the-go. You can make a smaller amount of oatmeal than you would for a meal by making a small portion.
Oats are a whole grain rich in fiber and protein that is nutritious.
You can also satisfy your sweet tooth by topping oatmeal with fruit, cinnamon and cocoa powder. Or, go for a savory option and add eggs, avocado, and vegetables like tomatoes or mushrooms.
Pear slices and ricotta make a delicious snack. It provides fiber and protein (45 and 46).
Mix dried fruits and nuts to make a trail mix. This will provide fiber, protein and healthy fats. You can experiment with different flavors and fruits that don’t contain added sugar. Dry mangoes with cashews and almonds, or dried cherries with peanuts.
You can make your own trail mix, but it is best to keep the portions small, since dried fruits and nuts are high in calories.
Turkey rolls are tasty and nutritious.
Turkey is a good source of high-quality protein. This helps to feel satisfied, and can also be linked to weight management (47).
For extra nutrients and crunch, try rolling up a piece of turkey with some cheese and vegetables.
Olives are a staple of the Mediterranean diet.
They are high in monounsaturated fats, which are good for the heart and offer powerful antioxidants (48).
For a Greek-inspired snack, combine olives and feta cheese. It’s high in healthy fats and protein. These can be eaten by themselves, or you can serve them with whole wheat bread for complex carbs.
Avocados are high in fat and fiber, making them one of the most satisfying and nutritious foods (49).
For a filling, savory snack with less than 120 calories, sprinkle half of an avocado with salt.
Think air-popped popcorn, not the popcorn that’s fried in butter and salt.
Popcorn is a great source of fiber and lowers than 100 calories per 3-cup serving (51).
You can add flavor to your dish with olive oil, Parmesan cheese or nutritional yeast.
Chickpeas can be roasted to make a delicious snack.
Chickpeas can be a good source of fiber (52) and plant-based proteins (52).
You can either make your own, or find roasted chickpeas at your local grocery store’s snack section.
Cantaloupe is a delicious, nutritious fruit that provides fiber and vitamins A & C (53).
Combine cantaloupe and prosciutto (dry-cured Ham) to create a sweet-and-salty snack.
For a snack below 180 calories, wrap 4 medium cantaloupe wedges (276g) with a thin slice each of prosciutto (50, 51).
You can make the most of leftovers from a healthy lunch or dinner by making them into a snack.
You can enjoy a balanced and complete snack by eating a smaller portion from a previous meal.
To prevent them from spoiling quickly, make sure you store leftovers in the fridge
Instead of consuming processed foods, which can be less nutritious, try whole foods that provide nutrition.
Healthy choices can help you feel satisfied, increase your nutrition, and aid in weight management.
Only one thing
This is a good idea to do today. Plan two to three snacks so that you always have something healthy on hand in case of hunger. You can choose from any of the listed snacks or a nutrient rich option that appeals to you.
