Are you looking for how to make healthy snacks for weight loss? Well, you’ve come to the right place. It’s not always easy to lose weight and it’s even more challenging to keep it off. While you may think a bag of potato chips is an ok snack, you’ll need to learn how to make healthy snacks if you really want to lose those pounds. Whether you’re trying to lose 10 lbs or 100 lbs, exercise, a healthy diet and proper nutrients are essential.
How To Make Healthy Snacks For Weight Loss
Healthy Snacks That Can Help You Lose Weight
Snacking refers to the intake of foods during the day other than your main meals. Snacks typically consist of smaller food portions distributed between meals.
While research on whether snacking aids weight loss is mixed, some evidence suggests that increasing your meal frequency through snacking may help manage hunger and improve blood sugar regulation (1Trusted Source, 2Trusted Source).
Additionally, snacking can help you increase your intake of nutrient-rich foods like fruits and vegetables — and most people are not eating enough produce (3Trusted Source).
Aim for snacks that include protein, fiber, and healthy fats, which help keep you full throughout the day and make healthy choices at your next meal (4Trusted Source, 5Trusted Source).
By planning ahead and focusing on nutrient-rich foods, snacks may support your weight management goals by managing hunger and keeping you satisfied between meals (6Trusted Source).
While no one snack will lead to weight loss, these snacks may help promote weight loss as part of an overall healthy eating pattern.
1. Mixed nuts
Nuts are an ideal nutritious snack, providing the perfect balance of healthy fats, protein, and fiber.
Aside from being tasty, they’re linked to numerous health benefits and very filling. Studies also suggest that despite their higher calorie and fat content, eating nuts in moderation may help you lose weight
There are plenty of nuts you can choose from, including walnuts, almonds, Brazil nuts, hazelnuts, pine nuts, macadamia nuts, cashews, and pistachios.
Because they don’t require refrigeration, they’re a great choice for snacking on the go. Be mindful of your portion size, and aim to stick to about 1 ounce or 1/4 cup.
2. Red bell pepper with guacamole
The combo of red bell peppers and guac gives you plenty of nutrients that help keep you feeling full for hours.
Although all bell peppers are nutritious, red varieties are particularly high in antioxidants. On the other hand, guacamole is a rich source of healthy fats, fiber, vitamins A, B, and C, and minerals like phosphorus and potassium
Pairing 1 large red bell pepper with 3 ounces (85 grams) of guacamole combines the best of both foods while keeping this snack’s calorie count under 200
3. Greek yogurt and mixed berries
Plain Greek yogurt and berries make a delicious, nutrient-dense snack.
Greek yogurt is high in protein, and berries are one of the best sources of antioxidants around
Add a mixture of differently colored berries to your yogurt to get an array of nutrients — and a mix of their sweet and tart flavors.
4. Apple slices with peanut butter
Apples and peanut butter are a match made in heaven — both nutritionally and flavor-wise.
On one hand, apples are a fiber-rich fruit. On the other hand, peanuts provide healthy fats, plant-based protein, and fiber — pretty much all of the filling nutrients you should look for in a snack
By combining apples with peanut butter, you’ll enjoy a crisp and creamy snack. Try adding a sprinkle of cinnamon for an added flavor boost.
Note that many store-bought peanut butter brands contain added sugars and oils. Check the ingredient list and choose one that only contains peanuts and salt.
5. Cottage cheese and fruit
Cottage cheese is high in filling protein, boasting 24 grams in just 1 cup
Pairing cottage cheese with fruit complements the cheese’s protein and fat content with the fruit’s fiber, resulting in a sweet, creamy, and filling snack.
The combination is exceptionally good when combining the cheese with tropical fruits such as pineapple, papaya, or watermelon.
6. Celery sticks with cream cheese
Celery sticks with cream cheese are a classic low carb snack that can help keep you feeling full.
This duo will have you enjoying a fiber-packed snack that combines a crunchy texture from the celery with creaminess from the cheese. Try celery sticks with peanut butter or almond butter for another crunchy and creamy combo.
Snacking on 5 small celery sticks with about 1 ounce (30 grams) of cream cheese provides roughly 100 calories
7. Kale chips
Kale is incredibly healthy, as it’s loaded with fiber and antioxidants like beta carotene, lutein, and zeaxanthin .
It’s also a good source of minerals, such as calcium and phosphorus. It has a lower level of oxalic acid, an anti-nutrient that impairs calcium absorption, than many other leafy greens
Pairing kale with olive oil not only makes more delicious and crispy chips but also a more balanced and filling snack.
This easy recipe for kale chips provides about 150 calories:
- 1 cup (20 grams) of bite-sized kale leaves
- 1 tablespoon (15 mL) of olive oil
- 1/4 teaspoons (1.5 grams) of salt
Mix all ingredients in a bowl. Place kale pieces on a parchment-lined baking sheet and bake at 350°F (175°C) for 10–15 minutes, until crispy and starting to slightly brown. Watch them closely, as they can easily burn.
8. Dark chocolate and almonds
Dark chocolate and almonds are a fantastic pair. The rich chocolate flavor paired with the crunchy nuts is a powerful flavor and health duo.
Dark chocolate contains antioxidants, and almonds are a rich source of healthy fats
The two make a great combo for a heart-healthy, satisfying, and portable snack. Try a couple of teaspoons of dark chocolate chips or a square of dark chocolate with a handful of nuts.
9. Cucumber slices with hummus
Cucumber’s fresh flavor and crunchy texture go very well with the rich creaminess of hummus.
Hummus is typically made from chickpeas, tahini, olive oil, and garlic. Thus, it provides a mix of plant-based protein, fiber, and heart-healthy fats
Enjoying 1 cup (104 grams) of sliced cucumbers dipped in 2 tablespoons (34 grams) of hummus will help keep you full for under 100 calories
You can also pair them with some whole grain crackers or pretzel sticks for a heartier snack.
10. 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.
Fruit contains fiber and minerals and makes a great small snack. To make it more satisfying, pair your fruit with nuts or yogurt.