Dietitian suggests 26 weight-loss snacks.
Dietitian suggests 30 weight-loss snacks.
March 6, 2024
Want to lose weight? Think about cutting snacks from your diet. Dietitians think many snacks can help you reach your goals.
Apples Slices and peanut butter are tasty and convenient weight loss snacks.
My favorite topic is snacks. Since I have three kids, I think about and distribute snacks several times a day. I even wrote a cookbook called Everyday Snack Tray, which has entertaining and inventive snack tray ideas. I love snacks—whether they’re weight-loss or quick bites!
Our nation snacked more than ever, consuming 25% of our calories from snacks. Ketchum found that 55% of Gen Z creates meals from snacks. Remember TikTok’s “girl dinner” trend?
You may think of snacks as extra calories for fun, but they can help you receive nutrients, stay energized between meals, and lose weight. What you nibble on matters.
How to lose weight snacking
Finding filling food is a major difficulty for dieters. As you may know, fiber is essential to satiety. Start with snacks that include at least 3 grams of fiber per serving. Combining a high-fiber snack with protein and healthy fat is ideal.
You may be tempted to choose the lowest-calorie snack for weight loss. To stay on track, choose a meal that fills you up and delivers nutrition.
I always suggest clients to plate or bowl their snack. It slows you down and makes you more attentive of your food. It’s tempting to scroll and snack, but putting your phone aside will help you enjoy your meal.
Adult snacks that are healthy
Peanut butter-covered celery
This classic combo is strong. Two medium celery stalks have 2 grams of satisfying fiber and heart-healthy potassium. For a crunchy, anytime snack, add 2 tablespoons of peanut butter for 3 grams of fiber and 8 grams of protein.
Honey-almond butter apple slices
Dip lovers will adore this snack. Slice your favorite apple (4 to 5 grams of fiber) and dip it in a creamy mixture of 2 tablespoons of almond butter (6 grams of protein, 3 grams of fiber) and honey.
Cottage cheese with diced pear
With 6 grams of fiber, pears are a luscious, filling snack. Add them to creamy, adaptable cottage cheese with 14 grams of protein per half-cup serving for a balanced snack.
Hummus-carrots
Does this pairing get any more classic? You can also buy snack packets with both ingredients to simplify snacking. A medium carrot and half-cup of hummus provide 230 calories, 9 grams of fiber, 10 grams of protein, and lots of crunch.
Strawberries and Greek yogurt
Greek yogurt is rich and creamy, delicious. Three-quarter cup of 2% Greek yogurt has 120 calories, 17 grams of protein, and 200 miligrams of bone-building calcium. Add 1 cup of sliced strawberries for 3 grams of fiber, vitamin C, and over 200 milligrams of potassium.
Pomegranate seeds, goat cheese, and rye crispbread
Rye crispbreads are versatile, crunchy, and high in fiber (4 grams per serving). At 40 calories, they’re cheap. We like pomegranate seeds and creamy goat cheese on them.
Rye crispbread with kimchi and hummus
Spicy kimchi energizes afternoon snacks. A low-calorie way to add flavor to any dish and boost your gut health. A quarter cup of hummus provides 4 grams of plant protein.
Cheese, avocado, and baked sweet potato
A small sweet potato has 54 calories, 2 grams of fiber, magnesium, potassium, and lots of beta-carotene. Add a quarter cup diced avocado for another gram of fiber. For a tasty mini meal, melt 2 tablespoons of cheese on top.
Cherry tomatoes, everything bagel seasoning, and hard-boiled egg
Eggs are a healthy snack because they are high in protein and nutrients. To enhance flavor, sprinkle seasoning and serve with cherry tomatoes.
Avocado, Ezekiel bread
Ezekiel bread is smart because of its fiber and protein content. Avocado toppings are allowed since each piece has 80 calories. Using one-third of the fruit adds 3 grams of fiber, 250 milligrams of potassium, and heart-healthy monounsaturated fats.
Cheddar and grapefruit
Grapefruit may have been in your mom’s and friends’ low-calorie snack baskets, but it may also help you lose weight. Grapefruit reduced waist circumference, blood pressure, and total cholesterol when eaten daily, according to a study. Half-baked with brown sugar and a 1-ounce wedge of cheddar on the side provides 7 grams of protein and 15% of your daily calcium.
Egg wrap with cheese and spinach
Egg-based wraps are versatile, providing 5 grams of protein and 30 calories, similar to tortillas. Fill them with shredded cheese, salsa, leftover chicken, or roasted veggies.
Pistachios
In-shell pistachios are great for mindless TV snackers. Studies show that eating in-shell pistachios slows down eating and reduces calorie intake. Half a cup of in-shell pistachios has 160 calories, 6 grams of protein, 3 grams of fiber, and takes a while to eat.
Chicken chips
Chicken chips? Yes! They are delicious and filling with 13 grams of protein and 3 grams of fiber per 170-calorie serving. Get them prepackaged or make them at home for a keto snack.
Healthy portable snacks
I often hear from clients that they can easily eat healthy meals and snacks at home but struggle when traveling or busy. Keep tasty, filling snacks on hand for when your stomach rumbles.
Healthy portable snacks
I often hear from clients that they can easily eat healthy meals and snacks at home but struggle when traveling or busy. Keep tasty, filling snacks on hand for when your stomach rumbles.
Baby carrots, lupini beans, crackers
Lupini beans are delicious if you haven’t tried them. These giant Italian beans have a great texture and are flavored with lemon and garlic. One 15-bean serving has 3 grams of fiber, 4 grams of protein, and 35 calories. Add baby carrots for beta-carotene and 3 grams of fiber, then whole grain crackers.
Chickpeas roasted
Each half-cup of roasted chickpeas contains 6 grams of fiber, which stabilizes blood sugar, and 7 grams of protein. Put a bag in your gym bag, purse, and carry-on.
Trail mix
Some of these mixes are high in sugar, so look for individually packaged ones with a good mix of nuts and dried fruit. Some dark chocolate doesn’t hurt either! Big box stores are great for finding this expensive snack.
Apple-peanut butter packet
Apples’ crispness and peanut butter’s creaminess are perfect together. The 210-calorie peanut butter packet has 7 grams of protein and 1 gram of fiber. A small apple adds 4 grams of fiber in 78 calories.
Popcorn and almonds
Crunch-lovers will love this mix. Studies show that almonds in a low-calorie diet help with weight loss and heart health. One ounce of almonds and one cup of air-popped popcorn make a portable snack.
Mandarin orange and energy bar
Choose a bar with egg whites, nuts, and dates for sweetness and 12 grams of protein to recover after a workout. Mandarin oranges are refreshing and contain vitamin C and antioxidants with 53 calories.
Blueberries, biscuits for breakfast
Blueberries, biscuits for breakfast
A half-cup of blueberries has 2 grams of fiber and 40 calories. A package of breakfast biscuits provides 2 grams of fiber and 4 grams of protein.
Edamame-banana roas
A .A 9-ounce bag of edamame has 4 grams of fiber and 11 grams of protein. Plain edamame have 100 calories, so pair them with a medium banana, which has 105 calories, for more energy.
Apple slices and beef or turkey jerky
Meat lovers, rejoice! Jerky is tasty in snack form. A 1-ounce serving has 10 grams of protein and 2.5 grams of fat. Since meat has no fiber, eat jerky with apple slices, which have 5 grams, vitamin C, and potassium.
Cashews, cheese crisps
Cheese lovers prefer baked cheese chips, which you can buy or create. A tasty 150-calorie snack with 13 grams of protein and 30% of your recommended calcium in 1 ounce. Get 2.5 grams of protein from 2 tablespoons of cashews for a crispy combo.
Olives, prunes
Olives, usually a pizza topping, are a great portable snack. Find them in pouches or leakproof containers. Five olives have 20 calories and heart-healthy fats. Prunes come in single-serve packages. Prunes strengthen bones and the gastrointestinal system when taken daily.
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Dip lovers will adore this snack. Slice your favorite apple (4 to 5 grams of fiber) and dip it in a creamy mixture of 2 tablespoons of almond butter (6 grams of protein, 3 grams of fiber) and honey.
