There are plenty of snacks that claim to be healthy, but turn out to be anything but. However, if you’re trying to lose weight but still want to snack throughout the day, consider healthy, low-calorie options for every taste.
Why snack? Research has shown that snacking can help with weight loss , especially if the snacks are low in calories but high in fiber and protein. Regular snacking can help satiate our appetite, helping us eat smaller portions during our meals.
From sweet fruits and yogurts to saltier offerings, here are 10 great options that will help you control your calories without making you hungry.
- Fresh fruits and vegetables: Fill up on fiber-rich foods like fruits and vegetables. Not only are they low in calories, but they also help you feel full longer. Water-rich fruits, such as apricots, peaches, and pineapples, still have fewer calories than most fruits, but still taste great.
- Greek yogurt: This type of yogurt is high in protein, which may aid weight loss. It is also a good source of calcium, which can help keep bones strong. Add fruit or granola toppings for even more healthy fiber.
- Pop corn: Air-popped popcorn is a healthy, low-calorie snack option. Be sure to skip the high-fat, high-calorie buttery versions and opt for plain popcorn instead.
- Whole grain crackers: Choose crackers made with whole grains for a nutritious snack option. Put carrots, grapes or hummus on top for a kick of flavor without adding extra inches to your waistline.
- Pretzels: Pretzels are a low-calorie snack that can help satisfy your hunger. Just be sure to choose the right type; avoid those coated in chocolate or other high-calorie toppings.
- Rice cakes: Rice cakes are a light and airy snack option. They are also low in calories and come in a variety of flavors.
- Soup: A bowl of soup can make a filling and satisfying snack. Choose varieties that are lower in sodium and fat, such as black bean soup or sweet potato soup.
- Trail mix: Trail mix is a great way to get a combination of healthy fats, proteins, and complex carbohydrates. Just be sure to watch the portion sizes; it’s easy to eat too much of this tasty snack.
- Hard boiled eggs: Eggs are a good source of protein and can help you feel full. Avoid adding high-calorie toppings, such as mayonnaise or cheese.
- Fruit bars: These bars are made with real fruit and are a great on-the-go snack. But be sure to check the label – some brands can be high in sugar and calories.
Snacking doesn’t have to be a guilty pleasure. If you’re looking for healthy, low-calorie snacks that will help you lose weight, look no further. These 10 great options are perfect for all tastes and they’ll keep your calories in check without making you hungry. Next time the mood strikes, opt for one of these delicious snacks instead!
Reference: “Snack Food, Satiety, and Weight” by Valentine Yanchou Njike, Teresa M Smith, Omree Shuval, Kerem Shuval, Ingrid Edshteyn, Vahid Kalantari and Amy L Yaroch, September 7, 2016, Advances in Nutrition.