Snacking can be an essential component of weight loss plans; however, many common snacks contain excess amounts of fat and added sugar that could compromise progress.
Snacks that contain protein, fiber and healthy fats can help to keep you feeling satisfied between meals. To prevent mindless munching from occuring during snack time, plan your snacks ahead and be sure to enjoy them seated and in an uninterrupted space.
1. Fruit
Fresh fruit provides your body with healthy carbohydrates to fuel its day, as well as providing essential vitamins, minerals, and phytonutrients like Vitamin C which helps lower risk for heart disease, diabetes, and respiratory infections.
Dried fruit is a convenient portable option that delivers the same filling power of an apple but at half the calorie intake. Try dried berries, peaches or pineapple; one cup of sliced jicama provides satisfying crunch at 54 calories!
Protein-based snacks have more staying power and satisfy hunger more effectively than carbohydrates alone. A piece of turkey or chicken coupled with whole wheat crackers makes an easy snack with lean proteins and fiber; choose deli meat with no nitrates added, for maximum enjoyment! Read food labels carefully to identify fat content as well as added sugar levels – or download the free NHS Food Scanner app to help make better decisions!
2. Nuts
Nuts are an excellent source of protein, healthy fats and fiber. Plus they contain magnesium, vitamin E and iron; studies have also shown that eating nuts as part of a reduced-calorie diet can improve body composition as well as reduce post-meal blood sugar levels in those living with type 2 diabetes.
Given their caloric content, however, it’s essential to watch portion sizes as you snack. “For best results,” advises dietitian Rhyan Geiger from Phoenix-based dieting center SELF, aim for “a handful of almonds, pistachios or walnuts which have been roasted without adding additional salts before snacking.
Establishing the habit of serving snacks from plates or bowls can help you regulate how much you eat and more easily monitor hunger and satiety signals.
3. Beef Jerky
Jerky is an excellent snack food option with low levels of fat and calories, making it an excellent way to maintain or lose weight. Plus, protein-rich jerky helps keep you feeling full between meals.
At its high sodium content, many diets shun beef jerky for its snack value; however, lower-sodium varieties do exist and should be pursued whenever possible. Look for labels labeled as such and even rinse your jerky before eating to further lower its sodium levels.
Beef jerky is not only delicious, but it is also packed with essential vitamins and minerals like iron, zinc and B12. These nutrients play a pivotal role in maintaining a healthy immune system and metabolism – by pairing jerky with fresh fruit or veggies, you can create a balanced, nutritious snack to support weight loss efforts.
4. Frozen Berries
Frozen berries are quickly frozen right after being picked, to preserve all their essential vitamins and nutrients that might otherwise be lost through grocery store supply chains. Berries contain plenty of soluble fiber which slows digestion while simultaneously helping you feel full for an extended period of time. Furthermore, micronutrients found in them have also been linked with better heart health.
Add some berries to your morning yogurt bowl or smoothie for an easy breakfast treat! Or even better yet, coat them in dark chocolate as a special treat – but be mindful of portion sizes; nuts may contain many calories.
Apple slices are an easy and delicious source of protein-rich snacks. Enjoy them alone or drizzle them with nut butter; just be sure to select low-sugar varieties such as pink lady or red delicious apples and consume their skins, which provide extra fiber! For an added protein boost, pair apple slices with beef jerky or turkey sticks!
5. Roasted Chickpeas
Roasted chickpeas make an excellent healthy snack option that’s both filling and satisfying, featuring protein, fiber and healthy fats that provide plenty of satiation. Roast your own or purchase pre-roasted versions from cans. They should be enjoyed fresh out of the oven but may last up to two days stored in an airtight container in an airtight container. Experiment by adding different spices such as chili powder, garlic and thyme or lemon pepper and cumin for even more variety!
Chickpeas can also be added to a salad featuring corn, mushrooms, string beans and avocado, drizzled with olive oil misted from a mister and reduced balsamic vinegar for an aromatic touch. Chickpeas boast high levels of dietary fiber which has been shown to lower blood lipids while providing an satiating feeling and helping manage weight by filling you up.
6. Popcorn
Popcorn is an easy, filling snack without excess calories, with its satisfying crunch proving more effective at short-term satiation than potato chips in studies comparing subjective ratings of satiation to subsequent energy intake (see below).
Choose air-popped popcorn over prepackaged microwave versions for the lowest-calorie popcorn option – around 90 per cup! Add flavoring oil or salt for additional taste enhancement, but watch out for adding too many calories such as butter or other toppings that might drive the caloric count up further.
Popcorn is an unprocessed whole grain food and offers approximately three grams of fiber in every prepared cup – providing an ideal start towards meeting daily fiber intake requirements of 25 grams for most people. Plus it contains important vitamins like potassium, iron and magnesium!
