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Best Snacks for Weight Loss

Best Snacks for Weight Loss

By K. Aleisha Fetters

March 04, 2015

Jacqui Small

Need help sticking to your diet? Start snacking on these good-for-you treats.

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Eat more, weigh less

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If you're sacrificing snacks to cut calories, stop—to lose weight, you need snacks. "Snacking is an opportunity to fuel your body between meals," says nutritionist Rania Batayneh, author of The One One One Diet. Healthy snacks ensure you won't be ravenous come mealtime and keep your fat-burning metabolism revved up. Here are 21 nutritionist-approved choices for both store-bought and make-your-own snacks. Each nosh packs 150 to 200 calories, is filled with good-for-you nutrients, and will make you feel like your diet is about anything but deprivation.

RELATED: 7 Healthy Late-Night Snacks

Snack suggestions provided by Batayneh, as well as Georgie Fear, RD, co-author of Racing Weight Cookbook: Lean, Light Recipes for Athletes, and Gayl Canfield, RD, Director of Nutrition at the Pritikin Longevity Center.

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Greek yogurt with raspberries and honey

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Sweet, creamy, and filling, this trio feels completely indulgent. The combination of fiber, healthy fats, and protein are sure to get you over any 3pm slump. Plus, the vitamin C in raspberries increases your body's fat-burning ability, according to research in the Journal of the American College of Nutrition. Combine a single-serving container of Greek yogurt, a cup of raspberries, and a half-tablespoon of honey.

RELATED: 7 Reasons Raspberries Are So Good for You

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Grapes and walnuts

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No matter how much you love either, there are only so many you can eat. That's because grapes are super sweet and walnuts are even more filling. A cup of grapes and a handful of walnuts together are a power-combo of natural sugars, fiber, healthy fats, and protein—all of which make for more long-lasting energy.

RELATED: Strawberries—And 11 Other Fruits and Vegetables—Are Loaded With Pesticide Residue

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KIND Healthy Grains Bar

To buy: $6; amazon.com

The amaranth, quinoa, millet, buckwheat, and gluten-free oats in these bars meet one-third of your daily whole grain needs. Apart from lowering your cholesterol, research in the Journal of Nutrition suggests a diet rich in whole grains can help you burn fat.

RELATED: Clif Bar Started a Hilarious Twitter Feud With Kind Bar—but Which Is Really Healthier?

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Edamame

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A cup of edamame meets one-third of both your daily fiber and protein needs. If you want them to last longer, suck them straight from the shells. Research published in the journal Appetite shows you feel like you have eaten more if you can see the remnants (in this case the pods) of your food.

RELATED: 3 Ways to Cook With Frozen Edamame

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Freekeh Foods

To buy: $7; amazon.com

Freekeh is a cereal made from roasted green wheat. That's the one and only ingredient in this snack's original blend, making it an ideal packaged snack. With zero sodium, four grams of fiber, six grams of protein, and only 130 calories per quarter-cup serving, you can help yourself to an extra-large serving. Try rosemary sage or tamari when you want to mix things up.

RELATED: 5 Ancient Grains You Need to Try

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Wheat Thins and cottage cheese

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Dip 10 Wheat Thins ($3; amazon.com) in the cottage cheese, or enjoy them side-by-side. A half-cup serving of cottage cheese contains one-quarter of your recommended daily intake of protein. Rather than a nonfat variety, go for 2% or even full-fat. The fat combined with the protein will keep your stomach full until mealtime.

RELATED: 21 Ways to Get More Protein Without Eating Meat

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Mediterranean hummus tray

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Get your Mediterranean diet on: Cucumbers, olives, and hummus are all high in fiber, low in fat, and pair perfectly for a snack that feels more like a meal. Your spread should include a cup of cucumber slices, about four kalamata olives, and about four tablespoons of hummus.

RELATED: Is Hummus Healthy? Here’s What a Nutritionist Wants You to Know

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Arctic Zero frozen desserts

To buy: $36 for 6; amazon.com

This entire pint will only set you back 150 calories. Better yet, it packs 12 grams of protein and 8 grams of fiber. Add fruit, nuts, and other toppings for a perfect parfait.

RELATED: 4 Things to Look for in the Frozen Food Section

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Oatmeal and blueberries

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Oats aren't just for breakfast—they're good any time you need a hearty treat. Full of fiber, they help regulate blood sugar levels to keep you from crashing. Meanwhile, blueberries add a kick of sweetness (and vitamin C) without any table sugar. Try a packet of plain, microwaveable oatmeal topped with a half cup of blueberries.

RELATED: Exactly How Much Fiber You Should Be Eating Every Day, According to Science

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Banana with peanut butter

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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 the energy going for hours. A 2013 study in the British Journal of Nutrition found that eating peanut butter in the morning can help curb your appetite throughout the rest of the day.

RELATED: What Can you Make With Peanut Butter?

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Rhythm Superfoods Kale Chips

To buy: $21 for 4; amazon.com

Whatever less-than-healthy potato chip variety you like, chances are this brand has a similar flavor without all of the fat. The zesty nacho variety, for instance, has 0.5 grams saturated fat, 6 grams of protein, and seven times your daily quota of vitamin K, which helps maintain strong bones. As an alternative, you could make your own kale chips.

RELATED: 7 Health Benefits of Kale

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Popcorn, Indiana All-Natural Classic Popcorn

To buy: $21 for 24; amazon.com

The name might say "classic," but these kernels are anything but what you grew up eating. Flavors include bacon ranch, American cheese, and cinnamon sugar kettlecorn, and come with as few as five simple and natural ingredients. You could also make your own healthy popcorn recipes at home.

RELATED: Is Popcorn Healthy? Here's a Nutritionist's Take

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Apple slices with cheese

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An apple a day might not necessarily keep the doctor away, but it could help prevent weight gain, according to research in the journal Nutrition. Another study shows cheese might, too. Try pairing a gala apple with a half-inch slice of sharp cheddar cheese: It's the perfect sweet and salty mix with a crunch!

RELATED: Is It Really That Bad to Eat Non-Organic Produce?

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Cheerios and soynuts

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It's perhaps not the most obvious pairing, but put a quarter-cup of roasted, salted soynuts and a half-cup of Multigrain Cheerios together, shake them up, and you'll be hooked. The sweet and salty combo (not to mention the fiber and protein) makes for a scrumptious snack.

RELATED: Does Cheerios Cause Cancer? Everything You Need to Know About Glyphosate

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Turkey rolls

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Sliced turkey breast doesn't need a bun! Roll up five slices of turkey with two roasted red peppers and two teaspoons of spicy mustard. It's basically a mini meal, and it comes in at only 150 calories.

RELATED: 7 Secrets of People Who Meal Prep Every Single Week

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Pear slices with almond butter

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Pair your pear with a tablespoon of almond butter for the perfect carb and protein combination. Boost its health profile with a dash of cinnamon: A 2012 Journal of the Academy of Nutrition and Dietetics study found that the spice helps stabilize blood sugar levels.

RELATED: The 10 Best Healthy Nut Butters We've Ever Tasted

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Krave turkey jerky and an orange

To buy: $6; amazon.com

Don't worry, this isn't your typical gas station jerky. It comes in flavors like lemon garlic and basil citrus, is loaded with protein, and is 97% fat free. The basil citrus pairs nicely with an orange.

RELATED: We Taste-Tested Hundreds of Healthy Snacks—and These Are the Best Ones

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Spiced green tea smoothie

For a quick metabolism boost, blend up this calorie-burning green tea smoothie. It's richer and more filling than a cup of hot green tea. Plus, it's flavored with tasty ingredients like lemon, agave nectar, and cayenne pepper. Get the recipe: Spiced Green Tea Smoothie

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Hardboiled egg

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When hunger strikes, a hardboiled egg is a great grab-and-go snack. It’s high in protein, which will curb your appetite and keep you from reaching for something less-than-healthy. Plus it packs nutrients like vitamins D and B12, but only contains 77 calories. Simply prep a bunch of hard-boiled eggs at once, and store them in the fridge for a quick hunger fix.

RELATED: Is It Really Okay to Eat Eggs Every Day?

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Herby Edamame Dip With Buckwheat Crackers

Jacqui Small

If you’re craving chips and dip but don’t want to compromise your healthy diet, reach of some buckwheat crackers with herby edamame dip instead. Both buckwheat groats and edamame are packed with protein, making them an ideal option to help ward off hunger. Buckwheat groats also filled with nutrients like zinc, copper, manganese, and magnesium. Plus this dip is so creamy and flavorful, you’ll likely forget that it’s actually healthy.

RELATED: How to Make Herby Edamame Dip With Buckwheat Crackers

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