When it comes to losing weight, what you snack on matters—but so does how you snack. While many people associate weight loss with drastically cutting calories, experts recommend a more sustainable approach. Research suggests that the key to long-term weight loss is making consistent, healthy changes to your diet that you can maintain over time. And snacking, if done right, can support your goals by offering a chance to incorporate nutritious, filling foods that help curb hunger.
Frances Largeman-Roth, a registered dietitian and author of Everyday Snack Tray, offers practical strategies for smarter snacking that can aid in weight loss. Whether you’re focused on portion control, developing mindful eating habits, or preparing snacks that are both satisfying and enjoyable, Largeman-Roth’s insights are sure to guide your snacking choices.
The Number-One Snacking Tip: Plate Your Snacks
Largeman-Roth emphasizes one crucial habit when it comes to snacking: avoid eating directly from the package. Instead, take the time to plate your snack in a bowl or on a plate.
“Eating directly from a bag or container makes it difficult to keep track of portion sizes,” she explains. “Placing your snack on a plate or in a bowl helps you visually monitor how much you’ve consumed, while also encouraging a more mindful, relaxed eating experience.”
To make the snacking process even more enjoyable, she suggests selecting a plate or bowl that brings you joy—something with a fun pattern or compartments for dips. “The vessel you use can elevate the experience and make snack time a more pleasant and intentional part of your day.”
Additional Snacking Tips for Weight Loss
Largeman-Roth shares several other tips for transforming your snacking habits while staying on track with weight loss goals.
1. Prioritize Fiber
Fiber is a powerful nutrient that supports digestive health and helps you feel fuller for longer. “Incorporating fiber into your snacks can maximize satisfaction,” says Largeman-Roth.
To pack fiber into your snacks, she suggests preparing combinations of foods that provide both fiber and flavor. For example, a mix of popcorn, nuts, and chopped prunes offers a sweet and savory snack that’s both satisfying and filling. Another option is a combination of popped microwave popcorn, roasted almonds or pecans, chopped prunes, and a few M&Ms—split into two servings.
2. Embrace Healthy Fats
Healthy fats can also keep you feeling full longer, making them an essential part of any snack. “Fat is an important nutrient that aids in hormone production and helps your body absorb vitamins,” says Largeman-Roth.
Nuts, such as walnuts, are an excellent source of polyunsaturated fat, including plant-based omega-3s, which support brain and heart health. A simple snack of walnuts provides 190 calories and 18 grams of fat, most of which is healthy fat. Increasing your intake of healthy fats can help reduce weight gain and lower the risk of obesity, research has shown. Avocados, chia seeds, olives, and olive oil are also great sources of healthy fats.
3. Make Snacking Fun and Flavorful
To stay motivated and avoid feeling deprived, Largeman-Roth suggests incorporating some of your favorite foods into your snack routine. “Foods like cheese, chocolate, and chips don’t need to be off-limits,” she notes. “Including them in moderation will help you satisfy cravings without overindulging.”
For a balanced, enjoyable snack, Largeman-Roth recommends combining nutritious options with indulgent treats. For example, try pairing juicy pink grapefruit segments with a half-cup of vanilla ice cream for a post-dinner snack that provides vitamin C, fiber, and other important nutrients.
With these expert tips, snacking can become a positive, strategic part of your weight-loss plan, helping you stay satisfied and on track without feeling deprived.
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