With startling statistics on how many calories Americans get from snacks every day (a quarter of our daily intaketo be exact), it’s easy to believe that you should avoid snacking altogether if you’re trying to lose weight.
Still, there’s plenty of evidence to support snacking as a healthy support for weight loss efforts. For starters, the right snacks can keep you from ravenously hungry between meals (which often leads to overindulgence when you finally eat). Plus, healthy snacks can increase your daily total of critical nutrients.
And surprisingly, research shows that the average number of daily snacks is not different between obese, overweight or normal weight people, which is an indicator that it is not necessarily snacking that makes the difference in your weight, but the content of your mini-meals.
As a nutritionist, one of my favorite places to look for tasty weight loss snacks It’s Trader Joe’s. Among its exclusive selection of products are nutritious treats that are high in fiber and protein (two nutrients known to promote weight loss) and low in calories.
If you’re working toward a weight loss goal, here are 9 snacks to throw in your little red cart. It’s also important to note that some of the items listed below can be found on the Trader Joe’s website, but others may only be in certain stores. Head to your local TJ to see which ones are available near you.
And after that, don’t miss our best snacks to lose weight of 2022.
Sometimes all you need is something to see you through until mealtime. When you’re not really hungry, a 70-calorie brown rice cake from Lundberg Family Farms might just do the trick. Each crisp cake loads you up with whole grains, which some studies have been associated with a lower BMI.
The other advantage of this low-calorie snack? It has a nice and resistant size, which can give the feeling of greater satiety. And if you want something more substantial, rice cakes are also the perfect vehicle for protein-rich toppings like peanut or almond butter, Greek yogurt, or tuna salad.
In the morning, or at any time of the day,Trader Joe’s Spinach and Kale Cheesy Egg Bites they are the definition of weight loss friendly convenience. A two-bite pack is only 150 calories, but manages to pack 12 grams of protein. The satiety factor of protein is an important ally for weight loss, since it promotes the feeling of satiety more than carbohydrates or fats.
Did you know that people who eat nuts regularly have a lower risk of obesity? A study 2019 in more than 89,000 people found that increased nut intake was associated with less long-term weight gain.
Pistachios can be an especially great nut for weight loss. 2020 investigation (which, it’s worth noting, was funded by American Pistachio Growers) found that adding pistachios to a behavioral weight loss program resulted in a healthier weight and lower blood pressure. To enjoy your pistachios with a little more flavor, try a handful of Trader Joe’s Roasted & Salted Dried Pistachios at snack time.
Granted, you can associate oatmeal with breakfast timebut TJ is individually packaged Pumpkin overnight oats They are an excellent snack at any time of the day. Its ingredient list reads like something you’d make in your home kitchen with oatmeal, dates, pumpkin puree, almond butter, salt, and spices. Meanwhile, the full container clocks in at just 200 calories, with 6 grams of fiber and a respectable 5 grams of protein.
Nestled among Trader Joe’s proprietary brand granola bars, you can often find RX bars. These all-natural date and nut snacks come in a variety of enticing flavors. I’m partial to the chocolate peanut butter version, both for its classic flavor combination and the fact that it has 5 grams of fiber, 12 grams of protein, and no added sugars.
When you need something sweet after dinner, grab a Trader Joe’s Mini Mint Meringue. Even though these airy little cookies are pretty high in added sugars (19 grams per serving), as far as desserts go, it could be a lot worse for weight loss. Eleven of these crunchy treats melt in your mouth for just 80 calories and 0 grams of fat.
If you’re trying to lose weight in a healthy and sustainable way, eating healthy snacks throughout the day can help you achieve your goals and feel full and satisfied. So head to your local Trader Joe’s to see what snacks you can find.
Sarah Garone, NDTR
Sarah Garone, NDTR, is a Registered Dietitian and Nutrition Technician, and a health, nutrition, and food writer. Read more about Sarah
