Snacking means eating smaller portions of food between meals. Opt for snacks with protein, fiber, and healthy fats to help keep you full throughout the day.
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 (
Additionally, snacking can help you increase your intake of nutrient-rich foods like fruits and vegetables — and most people are not eating enough produce (
While no one snack will lead to weight loss, the following 29 healthy snacks may help you promote weight loss as part of an overall healthy eating pattern.
Nuts are an ideal nutritious snack, providing the perfect balance of healthy fats, protein, and fiber.
They’re linked to numerous health benefits and are very filling. Studies suggest that eating nuts in moderation may help you lose weight (
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.
By combining apples with peanut butter, you’ll enjoy a crisp and creamy snack. Just look for one that only contains peanuts and salt and no sugar.
Cottage cheese is high in filling protein, boasting 25 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. Try it with tropical fruits such as pineapple, papaya, or watermelon.
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.
Kale is incredibly healthy, as it’s loaded with fiber, antioxidants, and minerals and has a lower level of oxalic acid, an anti-nutrient that impairs calcium absorption, than many other leafy greens (
Pairing kale with olive oil makes not only more delicious and crispy chips but also a more balanced and filling snack.
Try a couple of teaspoons of dark chocolate chips or a square of dark chocolate with a handful of nuts.
Cucumber’s fresh flavor and crunchy texture go very well with the rich creaminess of hummus.
A piece of fruit can be an incredibly satisfying snack. 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.
Tomatoes and mozzarella cheese are a nutritious and yummy way to add more veggies to your diet.
Mix tomatoes with mozzarella, balsamic vinegar, and a drizzle of olive oil for a snack with protein, fiber, and healthy fats.
Chia seeds are tiny nutritional powerhouses loaded with fiber, omega-3 fatty acids, and plant-based protein (
Although they don’t have much flavor, chia seeds take on a jelly-like consistency when soaked in liquid, making them a great ingredient for puddings.
Make sure to eat the yolk to get important nutrients like vitamin D and choline (
Pairing carrots with a creamy salad dressing or dip is a great idea. Aside from keeping you fuller for longer, fat increases your absorption of carrot’s fat-soluble vitamins, such as vitamin A (
While blue cheese dressing on its own is high in calories, it may help you eat more carrots (or other veggies).
Cheese is a delicious, high protein food that’s filling enough to be a snack on its own. However, pairing it with whole-grain crackers or a piece of fruit adds some fiber to your snack.
Beef jerky or beef sticks make excellent high protein, portable snacks. That said, depending on the brand and flavoring, some are higher in added sugar and sodium.
Look for jerky with as few added ingredients as possible and less than 300 mg of sodium per serving, which accounts for 13% of the Daily Value (DV) of the mineral (
Most beef jerkies and sticks contain about 9 grams of protein per ounce (28 grams) (
A protein smoothie can be a filling snack for when you need something substantial until your next meal.
They’re an easy and convenient way to increase your protein intake. You can add just about any other ingredient to the mix, from fruits and veggies to healthy fats like avocado, nut butter, or chia seeds, for a nutrient-rich snack.
Learn more about which protein powder is right for you and shop our top picks in different categories.
Topping a piece of whole wheat toast with canned fish will give you a highly nutritious snack that will leave you feeling full until your next meal. For something smaller, try a few whole-grain crackers with tuna or salmon.
Edamame is a dish of steamed unripened soybeans that makes a great snack for anyone following a vegan or vegetarian diet.
It’s a fiber-rich food that’s considered a complete, plant-based protein source (42).
Oats are a nutritious whole grain that provides a good amount of fiber and a high protein content compared with other cereals (
You can satisfy your sweet tooth with oatmeal topped with fruit, cinnamon, cocoa powder, and chocolate chips, or go for a savory version by adding eggs, avocado, and veggies like mushrooms or tomatoes.
Make a trail mix by combining dried fruit and nuts for fiber, protein, and healthy fats. Choose fruits without added sugar and get creative with flavors (
While homemade trail mix is perfect for on-the-go snacking, stick to modest portion size, as dried fruit and nuts are calorie-dense.
Turkey roll-ups are delicious and nutritious.
Try rolling up a slice of turkey with a slice of cheese and some vegetables for added crunch and nutrients.
Olives are one of the nutritious staples of the Mediterranean diet.
Sprinkle half of a medium avocado with salt and a dash of cayenne pepper for a savory, filling snack under 120 calories (
But think air-popped popcorn — not the movie-theater kind doused in butter and salt.
Popcorn delivers filling fiber and less than 100 calories in a generous 3-cup serving (
Add flavor with a little bit of olive oil, Parmesan cheese, or nutritional yeast.
Roasting chickpeas helps turn them into a crunchy and delightful snack.
Chickpeas are a source of fiber and plant-based protein (
You can make your own or look for roasted chickpeas in the snack section of your grocery store.
Cantaloupe is a nutritious, delicious fruit delivering fiber and vitamins A and C (
Combining cantaloupe with prosciutto (dry-cured ham) creates a balanced, sweet-and-salty snack.
One great way of taking advantage of your leftovers from a nutritious lunch or dinner is by having them as a snack.
By getting a smaller portion of a previous meal, you’ll enjoy a complete and balanced snack in seconds.
Just make sure to store your leftovers in the refrigerator to keep them from spoiling quickly.
What snacks help a flat stomach?
To help reduce the fat in your abdominal area, you’ll need to eat fewer calories. It may also help to eat foods that contain fiber, such as oatmeal, and certain vegetables, like broccoli. Foods that contain healthy fats like olive oil, as well as protein shakes, may also help. Limit your consumption of refined grains and sugar (
What snacks are good for weight loss at night?
There’s some evidence that snacking at night is linked with an increased risk of weight gain (60). That said, if you are going to eat at night, it’s best to choose nutrient-rich foods like vegetables, fruits, whole grains, dairy, eggs, and nuts. vegetables, fruits, whole grain or dairy foods, eggs, and nuts.
What are 6 healthy snacks?
Examples of 6 healthy snacks include hummus, cheese, crackers with fruit, canned fish, avocado, and popcorn.
When your next craving hits, aim for whole foods that add nutrition to your day instead of highly processed, less nutritious options.
Having some healthy choices within reach can help you stay satisfied, add more nutrients to your diet, and support weight management.
Just one thing
Try this today: Plan out two to three snacks today so when hunger strikes, you have a healthy option at the ready. Try any of the snacks on the list, or choose a nutrient-rich option that sounds good to you.