Discover 29 Healthy Snacks For Weight Loss

Discover 29 Healthy Snacks For Weight Loss
Written By: Clinical Dietitian
Reviewed By: Counselling Psychologist
MA Psychology Pennsylvania State University, USA
Last Updated: 02-11-2023

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What is a healthy snack?

A healthy snack is a food that is low in calories, high in nutrients, and satisfying. It can help you stay full between meals and avoid overeating.

Why are healthy snacks important for weight loss?

When you are trying to lose weight, it is important to eat healthy snacks throughout the day. This will help you keep your blood sugar levels stable and prevent you from feeling hungry.

Here is a list of 29 healthy snacks that can help you lose weight:

  • Fruits: apples, bananas, berries, citrus fruits, melons, pears
  • Vegetables: carrots, celery, cucumbers, peppers, tomatoes
  • Nuts and seeds: almonds, cashews, chia seeds, flaxseeds, walnuts
  • Yogurt: Greek yogurt, plain yogurt
  • Hard-boiled eggs
  • Whole-grain crackers: whole-wheat crackers, rye crackers
  • Trail mix: a mix of nuts, seeds, and dried fruit
  • Hard cheese: cheddar cheese, Swiss cheese, Parmesan cheese
  • Cottage cheese
  • Hard-boiled eggs
  • Oatmeal: with berries and nuts
  • Edamame
  • Dark chocolate
  • Canned salmon or sardines
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How to choose healthy snacks

Selecting healthy snacks is indeed crucial for maintaining a balanced diet and promoting overall well-being. Here are some key factors to consider when choosing healthy snacks:

1. Calories: Opt for snacks that are relatively low in calories, as they can help control your daily calorie intake. However, it s essential to balance this with your overall energy needs and not go too low, as inadequate calorie intake can be detrimental to your health.

2. Nutrients: Look for snacks that are rich in essential nutrients, such as fiber, protein, and vitamins. Fiber can keep you feeling full and aid in digestion, while protein supports muscle maintenance and overall satiety. Vitamins and minerals are crucial for various bodily functions and maintaining good health.

3. Sugar: Be mindful of the sugar content in your snacks. High sugar intake can lead to  weight gain and other health issues. Choose snacks with natural sugars or low added sugar, and avoid those with excessive amounts of refined sugars.

4. Fat: Select snacks that are low in unhealthy fats, such as saturated and trans fats. Healthy fats, like those found in nuts, seeds, and avocados, can be a good choice in moderation, as they provide essential fatty acids and can help you feel satisfied.
your Dietitian can help you maintain a balanced and nutritious eating plan. Additionally, it s essential to listen to your body s hunger cues and choose snacks that truly satisfy your cravings while aligning with your nutritional goals.Balancing these factors while selecting snacks ensures you re making healthier choices that not only satisfy your cravings but also contribute positively to your diet and overall health. Incorporating a variety of nutrient-rich foods while being mindful of portion sizes and ingredients can significantly impact your well-being in the long term.

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How to incorporate healthy snacks into your diet

Incorporating healthy snacks into your diet is a smart and practical way to maintain your overall well-being and manage your appetite. Here are some valuable tips to help you seamlessly integrate healthy snacks into your daily routine:

1. Plan Ahead: Planning is key to success. Preparing healthy snacks in advance ensures you have a nutritious option readily available when hunger strikes. This can help you avoid reaching for less healthy alternatives in a moment of craving.

2. Keep Healthy Snacks Accessible: Make it easy to choose healthy snacks by keeping them readily available. Store pre-cut fruits and vegetables in the fridge, portion out nuts or whole-grain crackers into snack-sized containers, and have yogurt or hummus cups on hand. By doing so, you re less likely to resort to unhealthy options when you re in a hurry or on the go.

3. DIY Snacks: Making your own snacks not only gives you control over the ingredients but also allows you to tailor them to your preferences. You can experiment with various combinations of fruits, vegetables, lean proteins, and whole grains to create tasty and wholesome snacks. This can be a fun and creative culinary endeavor as well.

4. Listen to Your Body: Pay attention to your body s hunger and fullness cues. Eat when you are genuinely hungry and stop when you are satisfied, but not overly full. This mindful eating approach can help you avoid overindulging and make healthier snacking choices based on your actual needs.
Incorporating these tips into your daily routine can make it easier to enjoy healthy snacks as part of your balanced diet. By planning, staying prepared, and being attuned to your body s signals, you can make snacking a positive and health-conscious aspect of your overall nutrition.

Healthy snacks are an important part of a weight loss diet because they can help you:

  • Stay full between meals: This can help you avoid overeating at your next meal.
  • Manage your blood sugar levels: This can help you feel more energized and prevent cravings.
  • Increase your intake of nutrients: Many healthy snacks are packed with nutrients that are essential for weight loss, such as fiber, protein, and vitamins.

In addition to the 29 healthy snacks listed above, here are some other tips for choosing healthy snacks:

  1. Look for snacks that are high in fiber. Fiber helps you feel full and satisfied, and it can also help to regulate your blood sugar levels. Good sources of fiber include fruits, vegetables, whole grains, and nuts.
  2. Choose snacks that are high in protein. Protein helps to build and repair muscle tissue, and it can also help you feel full and satisfied. Good sources of protein include lean meats, poultry, fish, eggs, dairy products, and nuts.
  3. Choose snacks that are low in unhealthy fats. Unhealthy fats, such as saturated and trans fats, can raise your cholesterol levels and increase your risk of heart disease. Good sources of healthy fats include nuts, seeds, avocados, and olive oil.

Here are some examples of healthy snacks that you can make at home:

  • Fruit and yogurt parfait: Layer yogurt, berries, and granola in a jar or glass.
  • Hard-boiled eggs with avocado toast: Mash avocado on a slice of whole-wheat toast and top with a hard-boiled egg.
  • Trail mix: Mix together nuts, seeds, and dried fruit.
  • Smoothie: Blend together yogurt, fruit, and milk or juice.
  • Oatmeal with berries and nuts: Cook oatmeal according to package directions and top with berries and nuts.

By following these tips, you can choose healthy snacks that will help you reach your weight loss goals.

Conclusion

Healthy snacks are an important part of a weight loss diet. By choosing healthy snacks that are low in calories and high in nutrients, you can stay full between meals and avoid overeating.

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