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10 Healthy Snacks To Aid In Weight Loss
Despite what various fad diets have told you in the past, snacking is not bad. Incorporating healthy snack foods into your daily routine can help give you energy, satisfy your cravings, and even help you achieve your weight loss goals. The main thing is not to rush to reach for unhealthy products when you feel hungry between meals. Finding the right weight loss snacks at the grocery store can be easy as long as you know what to look for.
The 11 Best Fruits For Weight Loss
There are a few things to consider when finding a weight loss snack, but ultimately it will depend on your specific goals and plans for how to lose weight. Some common components of good weight loss snacks are:
With these features in mind, you can read the following 50 best weight loss snacks to find at the grocery store or online. Many of these snacks are personally recommended by nutritionists, and regardless of your personal health goals, you’ll be able to find at least a few new snacks to try.
Read on and check out 10 ways to feel full while eating less for more healthy eating tips.
Per serving: 80 calories, 9 g fat (2 g saturated fat), 15 mg sodium, 19 g carbohydrates (1 g fiber, 12 g sugar), 1 g protein
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You’re probably familiar with beef, but what about beef jerky? According to Lauren Manaker, RDN, MS, Solely Fruit Jerky is a great weight loss snack and is “made with all organic fruit, topped with a topping and then made into delicious portable strips.” She adds, “This fan-favorite cookie is free of sugar, preservatives and concentrates and is made with just one, two or three whole ingredients in delicious flavors like Mango, Pineapple and Banana.”
Per serving: 240 calories, 10 g fat (9 g saturated fat), 5 mg sodium, 40 g carbohydrates (8 g fiber, 24 g sugar), 4 g protein
Gone are the days when the only option to get your daily servings of fruit was to eat it straight. You can now find fruit in many forms at the grocery store, including fruit chips like Chiwis.
“Snails are fruit chips made from 100% fruit, and these snacks are vegan, gluten-free, non-GMO and nut-free and provide a range of dietary options,” Manaker said. “Clove snacks are sweet but not too sweet, capturing the natural flavor of fruit without added sugar, preservatives or fats.”
Most Healthy Snacks You Have To Eat
Per serving: 110 calories, 5 g fat (3 g saturated fat), 390 mg sodium, 5 g carbohydrates (0 g fiber, 4 g sugar), 13 g protein
According to Manaker, adding cottage cheese to your snacking routine is a great option for your weight loss goals. “Daisy cottage cheese is a source of protein that helps keep people satisfied and is made without any thickeners, stabilizers, preservatives or additives, while having an industry-leading shelf life,” he says. “It’s made with just three ingredients: cultured skim milk, cream and salt.”
A 2012 study found that participants who ate a high-protein diet (which included regular consumption of cottage cheese) were able to lose weight and shave inches off their waistlines.
Per serving: 160 calories, 12 g fat (2.5 g saturated fat), 35 mg sodium, 11 g carbohydrates (2 g fiber, 7 g sugar), 4 g protein
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Finding a healthy snack never means avoiding chocolate, and “dark chocolate is always nice when I’m snacking,” says Manaker. Second Nature Dark Chocolate Blend “blends real dark chocolate with almonds, cashews, and pecans in a portion-controlled package that helps fill my body with satisfying nutrients without the risk of overeating,” adds Second Nature. “This snack also doubles as a delicious side dish for low-sugar vanilla Greek yogurt.”
Per serving: 60 calories, 0 g fat (0 g saturated fat), 0 mg sodium, 16 g carbohydrates (1 g fiber, 13 g sugar), 0 g protein
If you’re in the mood for something sweet and cold but don’t want the extra calories and added sugar of ice cream, Chloe’s Fruit Pops offer a delicious healthy alternative.
“Chloe Fruit Pops are made with nothing artificial, are free from stabilizers and are made with quality ingredients like mango puree,” says Manaker. “When a sweet tooth hits, these pops are perfectly portioned to allow for a sweet treat without the risk of overeating.”
Low Calorie, Healthy Snacks For Weight Loss
Per serving: 180 calories, 10 g fat (4.5 g saturated fat), 85 mg sodium, 21 g carbohydrates (3 g fiber, 8 g sugar), 4 g protein
Paying attention to your gut microbiome is an important part of weight loss, and “our gut health can impact our weight management goals,” says Manaker. In fact, according to
For a gut-healthy weight loss snack, Manaker suggests BelliWellini. “These bars are certified low FODMAP gluten-free, dairy-free, vegan and sugar-alcohol-free, and packed with real probiotics to support gut health.”
Per serving: 50 calories, 0 g fat (0 g saturated fat), 0 mg sodium, 13 g carbohydrates (1 g fiber, 10 g sugar), 0 g protein
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Fruit is a great antioxidant-packed, low-calorie snack, and if you’re looking for a more interesting way to consume it, you might want to try the freeze-dried option.
“This delicious Freeze Dried Apple Crisp is a healthy choice because it contains zero grams of added sugar, cholesterol, sodium, and fat,” says Lisa Young, RDN, PhD. “It is low in calories (50 calories per serving) and therefore will not contribute to weight gain or excess calorie intake.”
One thing to note is that these freeze-dried apple snacks have less fiber (1 gram) than regular apples (almost 5 grams per apple).
Per serving: 160 calories, 14 g fat (1 g saturated fat), 0 mg sodium, 6 g carbohydrates (3 g fiber, 1 g sugar), 6 g protein
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For a quick, nutritious snack, Young suggests choosing Blue Diamond Almonds. “Nuts are always a great choice for snacks because they provide protein and dietary fiber, and almonds are especially high in healthy fats, fiber, protein and vitamin E, which help lower cholesterol and blood sugar levels,” she says. Young. “Consumption of almonds increases the feeling of satiety and thus is beneficial for weight management.”
Per serving: 120 calories, 6 g fat (0.5 g saturated fat), 190 mg sodium, 15 g carbohydrates (6 g fiber, <1 g sugar), 6 g protein
Sometimes all you need to satisfy your cravings is to snack on something crunchy, but instead of reaching for potato chips, which are mostly empty calories and can still make you hungry, try roasted chickpea snacks.
“Biena Chickpeas are a good choice because they are high in protein (6 grams) and fiber (6 grams) and relatively low in calories (120 per serving),” says Young. “The high protein keeps you fuller for longer, thus preventing overeating and appetite control. The high fiber content also helps maintain a healthy digestive system and control blood sugar levels.”
Best And Worst Bedtime Snacks
Per serving: 150 calories, 10 g fat (1 g saturated fat), 75 mg sodium, 15 g carbohydrates (3 g fiber, 0 g sugar), 2 g protein
Popcorn is a healthy snack as long as it’s not the fat bombs you get at the movie theater. Choose Skinny Pop for a low-calorie snack option that contains a few grams of fiber.
“Skinny Pop is a healthy choice because it uses minimal ingredients, contains no artificial flavors and contains zero grams of trans fat,” Young said. in a published study
, when compared to saturated and monounsaturated fats, trans fat seemed to cause longer-term weight gain than other types of fat.
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“Skinny Pop also contains 3 grams of fiber, which promotes satiety and reduces the likelihood of overeating, further supporting weight management efforts.”
Per serving: 90 calories, 4 g fat (0.5 g saturated fat), 550 mg sodium, 7 g carbohydrates (3 g fiber, 1 g sugar), 8 g protein
Edamame is an underrated health food, and Young Cruncha offers Ma.Me to make it an easy and delicious snack.
“It’s a healthy snack choice for weight loss because it’s high in protein (8 grams) and fiber (3 grams) and has 0 grams of sodium,” says Young. “It also comes in single-serve packages, which makes it convenient for portion control. This snack won’t help with excess calorie intake and will provide essential nutrients,” she said.
Healthy Foods For Weight Loss
Per serving: 170 calories, 13 g fat (1.5 g saturated fat), 125 mg sodium, 7 g carbohydrates (3 g fiber, 2 g sugar), 6 g protein
“If you want a hearty crunch, Pistachio is awesome
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