There are many snacks that claim to be healthy, but turn out to be just the opposite. However, if you’re trying to lose weight but still want to snack throughout the day, consider some healthy, low-calorie options for everyone.
Why snack? Research has shown that snacking can help with weight loss [1], particularly if the snacks are low in calories but high in fiber and protein. Regular snacks can help satiate our appetite, helping us eat smaller portions during our meals.
From sweet fruits and yogurts to more savory offerings, here are 10 great options to help you control your calories without leaving 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 keep you feeling full longer. Water-rich fruits like apricots, peaches, and pineapple have even fewer calories than most fruits, but still taste great.
- Greek yogurt: This type of yogurt is packed with protein, which can help promote weight loss. It’s also a good source of calcium, which can help keep your bones strong. Add fruit toppings or granola for even more healthy fiber.
- Popcorn: Air-popped popcorn is a healthy, low-calorie snack option. Be sure to avoid the buttery versions that are high in fat and calories and opt for plain popcorn instead.
- Whole grain crackers: Choose crackers that are made with whole grains as a nutritious snack option. Put some 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 hunger. Just make sure you pick the right type; avoid those that are coated with chocolate or other high-calorie ingredients.
- Rice cakes: Rice cakes are a light and airy option to snack on. They are also low in calories and come in a variety of flavors.
- Soup: A bowl of soup can be a hearty and satisfying snack. Choose varieties that are low 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, protein, and complex carbohydrates. Just be sure to watch the serving size; it’s easy to eat too much of this tasty snack.
- Boiled eggs: Eggs are a good source of protein and can help keep you feeling full. Avoid adding high-calorie ingredients, such as mayonnaise or cheese.
- Fruit bars: These bars are made with real fruit and are a great snack on the go. 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 to help you lose weight, look no further. These 10 great options are perfect for all tastes and will keep your calories in check without leaving you hungry. The next time you have a craving, reach for one of these delicious snacks!
Reference: “Food, Satiety, and Weight” by Valentine Yanchou Njike, Teresa M Smith, Omree Shuval, Kerem Shuval, Ingrid Edshteyn, Vahid Kalantari, and Amy L Yaroch, 7 Sep 2016, Advances in Nutrition.
DOI: 10.3945/an.115.009340
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