When trying to lose weight, many people assume that cutting back on snacks or eating smaller portions is the key. However, Morgan Walker, RD, a registered dietitian and sports nutritionist at Lebanon Valley College, suggests that healthy snacks for weight loss can play an important role in achieving your goals.
In fact, a report published in Advances in Nutrition highlights that healthy snacking helps promote satiety and appetite control, which could contribute to reducing obesity. Walker emphasizes, “Timing, portion control, and planning are crucial to making mindful snack choices that support weight loss.”
Here’s what to look for when choosing healthy snacks that can keep you full longer and assist in your weight loss journey:
What to Look for in Healthy Snacks for Weight Loss
To effectively lose weight, healthy snacks should contain one or more of the following:
- Protein
- Fiber
- Healthy Fats
“Protein, found in foods like Greek yogurt or cottage cheese, helps stabilize blood sugar, preserve lean muscle mass, and reduce cravings,” says Walker. “Foods high in fiber, like fruits, vegetables, and whole grains, slow digestion and keep you fuller longer. Healthy fats, such as those in nut butters or seeds, provide energy and help your body absorb essential fat-soluble vitamins.”
By incorporating these elements, you’ll be able to create satisfying snacks that offer both long-term benefits for your waistline and overall health. However, Walker reminds us that snacking should only happen when you’re genuinely hungry, rather than out of habit or boredom. This ensures that healthy snacks will contribute to weight loss instead of adding unnecessary calories.
4 Healthy Snacks for Weight Loss
With a little planning, healthy snacks can be easy to prepare and grab when you need them. Here are four snack ideas that Walker suggests, all of which can be made at home in minutes:
1. Avocado Deviled Eggs
Ingredients:
- 2 hard-boiled eggs
- ¼ avocado
- Squeeze of lemon juice
- 1 tsp Dijon mustard
- Pinch of salt
- Optional: garlic powder or cayenne pepper
Instructions:
Hard-boil the eggs, peel them, and slice them in half.
Remove the yolks and mash them with avocado, lemon juice, Dijon mustard, salt, and any optional seasonings.
Spoon the mixture back into the egg whites and garnish with paprika.
Why it’s great:
This snack combines the protein from eggs with healthy fats and fiber from the avocado, making it filling and nutrient-dense. If you prefer, you can mix the ingredients together and spread them on whole wheat or grain crackers or toast.
2. Greek Yogurt, Chia, and Strawberry Parfait
Ingredients:
- ¾ cup plain Greek yogurt
- ½ cup mixed berries
- 1 tsp chia seeds
- Optional: cinnamon or vanilla extract
Instructions:
Layer Greek yogurt with mixed berries.
Top with chia seeds and optionally add cinnamon or vanilla extract for extra flavor.
Why it’s great:
This parfait is a quick, grab-and-go option that satisfies sweet cravings without the added sugar. It’s high in protein, making it a great snack to keep you full for longer.
3. Roasted Edamame
Ingredients:
- 1 cup shelled edamame
- 1 tsp olive oil
- Salt and pepper to taste
- Optional: garlic powder or paprika
Instructions:
Toss the shelled edamame with olive oil and season with salt, pepper, and optional spices.
Spread in a single layer on a baking sheet and roast at 400°F (200°C) for 15-20 minutes, stirring halfway.
Cool slightly before eating.
Why it’s great:
Roasted edamame provides a crunchy, savory snack that’s rich in fiber and protein. You can prepare a large batch and store it for easy access or add it to salads and grain bowls for an extra nutrient boost.
4. Pumpkin-Almond Butter Rice Cake
Ingredients:
- 1 plain rice cake
- 1 tbsp almond butter
- 1 tbsp pumpkin seeds
- Cinnamon, to taste
Instructions:
Spread almond butter on the rice cake.
Top with pumpkin seeds and a sprinkle of cinnamon.
Why it’s great:
Rice cakes are low in calories, and when paired with almond butter, they provide healthy fats and protein to keep you full. Pumpkin seeds add texture along with additional protein, healthy fats, and essential nutrients like magnesium, iron, and zinc. Cinnamon further enhances the flavor and helps regulate blood sugar.
By incorporating these nutrient-dense snacks into your daily routine, you can stay satisfied between meals, prevent overeating, and maintain a healthy diet to support your weight loss goals.
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