Healthy Snacks for Weight Loss
You may wonder if it's possible to lose weight while not giving up snacks.
If you choose healthy, whole-food options with a lot of protein and nutrients, snacks can be integral to weight loss. Some can even help keep you full throughout the day and limit your cravings for unhealthy foods.
Nuts are an ideal nutritious snack. They're linked to a reduced risk of heart disease and may help prevent certain cancers, depression, and other illnesses. Nuts provide the perfect balance of healthy fat, protein, and fibre. They contain 180 calories in a 28 gram serving, on average.
Red Capsicum with Guacamole
Red capsicum are extremely healthy. Although all capsicum are nutritious, red varieties are particularly high in antioxidants. They're are also rich in vitamin C. In fact, 1 large red capsicum contains over 300% of the daily value for this nutrient. Pairing 1 large red capsicum with 85 grams of guacamole adds healthy fat and fibre while keeping this snack's calorie count under 200.
Greek yogurt and mixed berries
Plain Greek yogurt and berries make a delicious, nutrient-dense snack. In addition to being a great source of calcium and potassium, Greek yogurt is also high in protein. Berries are one of the best sources of antioxidants around. Eat a mixture of differently colored berries to get an array of these powerful compounds. Combining 100 grams of plain, full-fat Greek yogurt with 1/2 cup of mixed berries provides about 10 grams of protein and under 150 calories.
Apple slices with peanut butter
Apples and peanut butter taste fantastic together. Apples are high in fibre and polyphenol antioxidants that improve gut health and reduce heart disease risk. Peanut butter may have additional benefits for heart health. It has been shown to increase good cholesterol and reduce bad cholesterol and triglycerides. A medium apple with 1 tablespoon (15 grams) of natural peanut butter provides a nice balance of sweet flavor with crisp and creamy textures at under 200 calories.
Cottage cheese with flax seeds and cinnamon
Cottage cheese, flax seeds, and cinnamon each have impressive health benefits. Together, they're incredibly healthy.
Cottage cheese is high in protein and very filling, and full-fat varieties boast conjugated linoleic acid (CLA), a fatty acid linked to health benefits. Flax seeds are beneficial for weight loss and blood sugar control. Cinnamon helps lower blood sugar and may improve gut health.
Mix 1/2 cup cottage cheese, 1 tbsp ground flax seeds & 1/2 tsp cinnamon and add a dash of stevia. This provides about 15 grams of protein with fewer than 150 calories.
Celery sticks with cream cheese
Celery sticks with cream cheese are a classic low-carb, filling snack. Five small celery sticks with 60g of cream cheese has fewer than 200 calories.
Kale is incredibly healthy, as it's loaded with fibre and antioxidants. This easy recipe for kale chips provides about 150 calories:
Mix 1 cup of bite-sized kale leaves, 1 tbsp of olive oil & 1/4 tsp of salt. Place kale pieces on a parchment-lined baking sheet and bake at 175C for 10-15 minutes. Watch them closely, as they can easily burn.
Dark chocolate and almonds
Dark chocolate and almonds make a rich, satisfying, and portable snack. Dark chocolate is loaded with flavanols that may lower blood pressure and reduce heart disease risk, provided the chocolate contains at least 70% cocoa solids. Almonds are high in heart-healthy monounsaturated fat and have beneficial effects on blood sugar control.
Both dark chocolate and almonds are high in magnesium. 30 grams of each provides about 300 calories in total.
Cucumber slices with hommus
Cucumbers contain cucurbitacin E, a compound that may have anticancer effects. Hummus is made from chickpeas, olive oil, and garlic, which reduce inflammation and may improve heart health. One cup of sliced cucumbers dipped in 100 grams of hummus has about 180 calories.
A piece of fruit
Healthy snacks don't need to be complicated. Just a single piece of fruit can be incredibly satisfying. Portable, easy-to-eat fruits include bananas, apples, pears, grapes, grapefruit, and oranges.
Cherry tomatoes with mozzarella
Tomatoes and mozzarella cheese are a flavor match made in heaven - and they're healthy, too. Tomatoes are rich in vitamin C, potassium and the antioxidant, lycopene. Mozzarella is high in protein, calcium and vitamin B12. One cup of cherry tomatoes paired with 60 grams of mozzarella cheese has under 200 calories.
Eggs are one of the healthiest and most weight-loss-friendly foods you can eat. They pack plenty of protein, as well as vitamins K2 and B12. Eggs are incredibly filling and may reduce the number of calories you eat for many hours, which should help you lose weight.
Although their high cholesterol content gave them a bad reputation for years, more recent studies suggest that moderate egg intake doesn't have any effect on your risk of heart disease. Two large, hard-boiled eggs contain about 140 calories and 13 grams of protein.
Baby carrots with blue cheese dressing
Carrots are among the best sources of carotenoids, including beta carotene, which your body can convert into vitamin A. It's a good idea to pair carrots with a creamy salad dressing or dip because fat increases your absorption of carotenoids. A 100 gram serving of baby carrots with 2 tablespoons of blue cheese dressing provides about 200 calories.
A piece of cheese
Cheese is a delicious food that's filling enough to be a snack on its own. Although cheese is high in saturated fat, its role in heart disease is unclear. Some studies suggest that saturated fat doesn't raise your risk of heart disease. A 60g serving of cheese provides about 14 grams of protein and 200 calories.
Healthy beef jerky or beef sticks
Beef jerky or beef sticks make great high-protein, portable snacks. That said, it's important to choose the right type. Some jerkies are loaded with sugar and preservatives. Look for jerky and beef sticks made from grass-fed beef, with as few added ingredients as possible. Most beef jerkies and sticks contain about 7g of protein per 28 grams.
Whey protein shake
A whey protein shake is a good snack when you need something substantial until your next meal. Studies show that whey protein can help you gain muscle, lose fat, and improve body composition. Herbalife Formula 1 Sports is a whey based protein shake mix.
Canned salmon or sardines
Canned fish is a fantastic, healthy snack that requires no refrigeration. Salmon and sardines are extremely high in omega-3 fatty acids that decrease your risk of heart disease and other health problems. Fish is also a great source of weight-loss-friendly protein, potassium, and vitamin B12. A 100g serving of salmon or sardines contains 17-23 grams of protein and 130-180 calories.
Edamame is a dish of steamed unripened soybeans. It's a great snack for vegetarians or anyone who enjoys their unique flavor and texture. Edamame is rich in the antioxidant kaempferol, which has been shown to cause weight loss and lower blood sugar. It is also high in folate and several minerals, including iron, magnesium, and manganese.
One cup (155 grams) of edamame has around 17 grams of protein and 180 calories.
Pear slices with ricotta cheese
Pear slices and ricotta cheese make a satisfying snack with a sweet taste and creamy texture. Pears, especially the peels, contain polyphenol antioxidants that have strong anti-inflammatory properties. Ricotta cheese is rich in protein and calcium. A 100g serving of ricotta cheese with 1 small, chopped pear provides about 12 grams of protein and 250 calories.
Dried unsweetened coconut
Dried coconut is tasty, filling, and portable. It's high in MCT's (medium-chain fats) that may increase metabolism, promote weight loss, and improve brain function in people with impaired memory. Make sure to get the unsweetened type, since many packaged options include sugar. Unsweetened dried coconut packs about 185 calories in 28 grams.
Turkey roll-ups are delicious and nutritious.
Turkey contains high-quality protein, which helps you feel satisfied, preserves muscle mass, and burns more calories during digestion than fat or carbs. The recipe below boasts about 20 grams of protein and 180 calories.
Place 4 turkey breast slices on a large plate. Spread 1 teaspoon (5 grams) of cream cheese on each slice. Place a pickle or strip of cucumber on each turkey slice and roll up.
Olives are one of the nutritious staples of the Mediterranean diet. They are very high in heart-healthy monounsaturated fats and provide powerful antioxidants like oleuropein. Depending on their size 25 green or black olives have 100-175 calories.
Avocados are among the most nutritious and satisfying foods on the planet. Studies show that they can help lower bad cholesterol, improve symptoms of arthritis, and protect your skin from sun damage. What's more, avocados are high in fibre, potassium, magnesium, and monounsaturated fat.
Sprinkle half a medium avocado with salt and a dash of cayenne pepper for a savory, filling snack with around 130 calories.
Ricotta cheese with cocoa powder
Ricotta cheese is as versatile as it is healthy. It can be combined with vegetables and fruits or baked into a casserole or cheesecake. It also works great on its own, with just a touch of added flavor.
Place 1/2 cup ricotta cheese in a small bowl. Sprinkle with 1 tsp cocoa powder and a pinch of stevia. A satisfying snack with 14 grams of protein and about 200 calories.
Sun-dried tomatoes contain more lycopene than regular tomatoes. What's more, they are usually packed in olive oil, which helps your body absorb more of their lycopene. A 100g serving of sun-dried tomatoes packed in oil provides 170% of the DV for vitamin C and just over 200 calories.
Cantaloupe (Rock Melon) slices wrapped in prosciutto
Cantaloupe is a nutritious, tasty fruit. It boasts powerful antioxidants that fight inflammation. Very high in vitamins A and C, cantaloupe is also a good source of potassium. Combining cantaloupe with prosciutto creates a balanced, sweet-and-salty snack for under 200 calories. Try cutting 100g of cantaloupe into wedges. Wrap each wedge with 1 slice of prosciutto.