Healthy snacks can be a game-changer as you work towards your health goals while on a weight-loss program. They can keep you from getting too hungry between meals and are a great way to add nutrients into your day. So how do you build a healthy, satisfying snack? Keep reading.
How healthier snacks may promote weight loss
Snacks may help you reach your weight-loss goals because they:
- Reduce the chance of overeating: Because snacking between meals fends off hunger, it may help reduce the possibility of overeating at your next meal—particularly when you pair ingredients that are high in protein and fiber, according to a 2016 review of studies on snacking published in the journal Advances in Nutrition. Jaclyn London, RD, also advocates adding fat to the mix.
- Diminish the desire to eat sweets: If you tend to reach for something high in sugar when you feel hungry, having a snack that pairs high-fiber and high-protein foods can potentially help alleviate that urge. Fiber helps to slow the rate of digestion and absorption in your gastrointestinal tract, London says, while protein requires more "work" to break down and digests at a slower rate. It’s one reason why pairing an apple (for its fiber) and cheese (which serves up protein) may help you feel fuller for longer.
- Provide nutrients: Your body needs both macronutrients (i.e., fat, protein, and carbohydrates) and micronutrients (vitamins and minerals) to function. But as it happens, consuming nutrient-dense foods can also help you lose weight in the long run: In a 20-year study of 120,000 adults conducted by the Department of Nutrition at Harvard School of Public Health, researchers found that people who ate a diet rich in fruits, vegetables, yogurt, nuts, and whole grains rather than lower nutrient dense foods (i.e., potato chips, sugar-sweetened beverages, and processed meats) were more apt to lose weight than gain it over the course of two decades.
For some healthier snacks that can support weight loss (and actually taste good), read on:
Go savory: 8 healthy snack ideas
Remember: You want your savory snack to contain protein, fiber, and healthy fats. “I typically recommend combos that combine produce, whole grains, starchy veggies, satisfying protein, and fat-containing additions like nuts and nut butters, seeds, spreads—like hummus and tahini—hard boiled eggs, or cheese,” London says. Some snacking inspiration:
1. Edamame
If you’re looking for a simple snack that packs a nutritional punch, edamame beans are a great choice: A half-cup serving of edamame contains 7 grams of protein and 3 grams of fiber, as well as calcium, which many adults in the U.S. don’t get enough of. You can find the green soy beans, which either come in pods or de-shelled, in most grocery stores in the frozen vegetable section. Just microwave a serving (about half a cup of shelled beans or a heaping cup of beans in their pods) and sprinkle it with a bit of sea salt to enjoy.
2. Caprese Bites
The elements of a Caprese salad deliver vitamins C and A (tomatoes), fat and protein (thanks to low-fat or fat-free mozzarella cheese), plus a burst of flavor (thank you, basil!). Thread these ingredients on a toothpick or stack them on a bite-sized piece of bread for portability.
3. Carrots and Hummus
Often find yourself reaching for crunchy snacks? Try baby carrots. Easy to pack in a reusable storage container or baggie on the go, they’re rich in fiber, as well as vitamins C and A. Just add hummus: Made from smashed chickpeas with spices, oil, and/or tahini, this dip is a great source of protein, fiber, and healthy fats.
4. Popcorn with Parmesan and Thyme
Instead of buying pre-packaged popcorn, which can sometimes deliver a long list of unnecessary ingredients, pop your own on the stove or microwave and add a sprinkle of Parmesan cheese and dried thyme. This particular recipe not only contains fiber from popcorn, London says, but protein from Parmesan, a higher protein cheese.
5. Sweet Potato Garlic and Rosemary Oven Fries
Sliced sweet potatoes (which provide fiber, protein, and complex carbs) make excellent oven-baked fries. To try them, sub in sweet potatoes for Yukon gold in this recipe.
6. Swiss Cheese and Grapes
In a hurry and need something that requires zero prep? Grab a cup of grapes to load up on fiber and vitamin C, and about 1 ounce of cubed, low-fat Swiss cheese, which contains satiating protein and calcium.
Shrimp delivers a dose of protein without a lot of fat—and the same goes for fat-free Greek yogurt. Combine these protein powerhouses with raw cucumber, lemon juice, and herbs like mint and dill, and you’ve got a light snack that’s sure to wake up those taste buds. Try the recipe pictured above here.
7 healthier snack ideas to satisfy your sweet tooth
If you feel like something sweet after lunch, have it! “The more we try to ‘save up’ or limit ourselves throughout the day, the more likely we are to overindulge later on,” London says. Instead of avoiding sweets, hit the spot with a snack that also contains protein, fat, and fiber.
1. Chocolate-Drizzled Strawberries
Fruit can hit the sweet spot due to its natural sugar content. Drizzle strawberries in dark chocolate, which typically contains less added sugar than milk chocolate, and also contains flavonoids, antioxidants that have been linked to a lowered risk of heart disease. Set in the fridge until firm, then enjoy. (If you’re looking to amp up the protein and lower the sugar content of this snack, London recommends skipping the dark chocolate and spreading unsweetened peanut butter on your fruit instead.)
2. Greek Yogurt and Mixed Berries
Convenient and affordable, yogurt has calcium, protein, magnesium, and B12 content. What’s more, most yogurts contain gut-friendly probiotics, which may help promote digestion. Greek yogurt, which is strained, tends to be thicker, creamier, and have a higher concentration of protein than traditional yogurts. To sweeten the deal, berries, which deliver fiber, vitamin C, and folate along with natural sugars, and a drizzle of honey and walnuts for some dietary fat and a heartier snack.
3. Frozen Yogurt-Covered Blueberries
Coat high-fiber, vitamin C-rich blueberries in protein-rich Greek yogurt, then freeze them on a flat surface. For something even sweeter, try the blueberry cheesecake-yogurt bark pictured above.
4. Dark-chocolate-covered almonds
Almonds make a well-rounded snack choice as they’re high in fiber, magnesium, calcium, and healthy fats. What’s more, a few small studies—including one published in 2013 and one in 2014—that suggest snacking on almonds may promote satiety.
To step this snack up a notch, reach for dark-chocolate-covered almonds, which are found in most grocery stores. (Tip: Look for brands without added sugars or a long list of artificial ingredients.) You can also make your own by dipping almonds into dark chocolate and letting them harden.
5. Strawberry Basil Popsicles
Blend naturally-sweet strawberries, which are rich in fiber and vitamin C, with a bit of honey and fresh lemon and freeze in a popsicle mold for a snack that sure feels like dessert. For a boost of protein, London recommends adding a serving of cottage cheese to the mix before freezing. Get the recipe here.
6. Apple Slices with Chocolate and Peanut Butter
Another source of fiber and vitamin C, apples are the perfect grab-and-go snack. To add a dose of protein and satiating healthy fats, slice one up and top with peanut butter, then drizzle with chocolate syrup. (Pro tip: When prepping an apple-based snack you’ll eat later, prevent browning with a squeeze of fresh lemon juice.)
7. Maple-Pecan Fried Bananas
Bananas are full of fiber as well as potassium, an essential mineral that helps support healthy blood pressure. Another pro: They’re naturally sweet. Fry and top with protein-rich pecans. You’ll find the recipe here.
Healthier snack ideas for work
While there’s nothing wrong with enjoying the occasional office donut, having a few minimally messy, healthier go-to options can prevent you from overindulging. Try these:
- Seeds
- Raw nuts
- Dried fruit
- Whole grain crackers
- Low-sodium beef or turkey jerky
- Unsweetened apple sauce
- Whole fruit
- Baked kale chips
- Wasabi peas
- Freeze-dried fruit
- Greek yogurt
- Low-fat cheese sticks
- Hard-boiled eggs
- Bran muffins
Tips for buying healthier snacks
When it comes to filling your fridge, pantry, and portable containers with healthier packaged snacks, there’s no shortage of options; however, some healthy-sounding processed foods can contain added sugars and salt, two additives many Americans already consume in excess. The best way to ensure that you’re choosing foods that will actually benefit your body is to do a little planning:
- Make a list. Instead of grabbing items that look good to you at the moment, plan which snacks you want to eat before heading to the store.
- Shop all the aisles. Since the basis of many healthy snacks tends to be produce, begin with the store’s perimeter, where fruits and vegetables tend to be sold. Then top off your cart as you'd top off your snack: Add canned goods like beans and soups, whole grain crackers, peanut butter, and so on.
- Check the ingredients. When you’re considering whether to purchase prepackaged food, check the first few ingredients for added sugars, which may be listed as maltose, brown sugar, corn syrup, cane sugar, honey. and fruit juice concentrate, according to the Academy of Nutrition and Dietetics. Another ingredient to watch-out for: sodium, which could lead to high blood pressure and related issues if consumed in excess on the regular. Packaged goods with phrases like, “no salt added,” “low-sodium,” or “reduced-sodium” tend to be safer bets.
- Choose single-serve packages. Knowing how much food is in a portion can help you avoid eating more than you think you are. Single-serve packages eliminate any guesswork. Bonus: They also make snacking on-the-go super convenient.
- Splurge on flavors, not calories. Keep your taste buds from growing weary by trying new flavors and spices whenever possible. If you love eating veggies with hummus, try the roasted garlic tub one week and a red pepper-flavored alternative the next. Top your Greek yogurt with berries one week, and then try homemade granola the next.
The upshot: Can healthy snacks help you reach your goals?
A healthy snack nourishes your body, satisfies you between meals, and tastes delicious. “The more satisfied we physically feel, the simpler it becomes to stay in touch with hunger and satiety cues,” London says.
What's more, getting creative with flavors, and cycling through a wide variety of whole foods to get those macro and micronutrients, can help save both your body and your taste buds from fatigue.
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Jessica DiGiacinto is an associate editor at WeightWatchers®. A health and wellness writer and editor based out of New York, she’s contributed to Popsugar, Bulletproof 360, and Galvanized Media, among other media outlets.
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This article was reviewed for accuracy in July 2021 by Michelle I. Cardel, PhD, MS, RD, director of global clinical research and nutrition at WW. The WW Science Team is a dedicated group of experts who ensure all our solutions are rooted in the best possible research.