Choosing the right snacks can play a valuable role in supporting your weight loss goals while ensuring you get the nutrition your body needs. Registered dietitian Lauren Manaker, MS, RDN, emphasizes the importance of selecting snacks that fill nutrition gaps, promote satiety (feeling full and satisfied), and potentially support your metabolism. When it comes to making healthier snack choices, she recommends focusing on whole foods rather than ultra-processed options with low nutritional value.
Here are some guidelines for choosing healthy snacks to aid in your weight loss journey:
Prioritize Whole Foods: Opt for snacks made from whole, unprocessed ingredients. This includes fruits, vegetables, nuts, seeds, and whole grain options. These foods are typically more nutrient-dense and offer vitamins, minerals, fiber, and other essential nutrients.
Balanced Nutrition: Look for snacks that provide a balance of macronutrients, including carbohydrates, protein, and healthy fats. This combination helps keep you fuller for longer and stabilizes blood sugar levels.
Portion Control: Pay attention to portion sizes to avoid overeating. Even healthy snacks can contribute to excess calorie consumption if consumed in large quantities.
Mindful Eating: Practice mindful eating by savoring each bite and paying attention to your body’s hunger and fullness cues. Avoid mindless snacking in front of the TV or computer.
Hydration: Sometimes, feelings of hunger are actually signals of thirst. Stay hydrated by drinking water throughout the day to help differentiate between hunger and thirst.
Plan Ahead: Prepare healthy snacks in advance so that you have nutritious options readily available when hunger strikes. This can prevent you from reaching for less nutritious choices in moments of hunger.
Variety: Rotate your snack choices to ensure you get a variety of nutrients. This can also make snacking more enjoyable.
Remember that while snacks can be part of a healthy eating plan, they should complement your main meals and not replace them. The key to successful weight loss is a balanced and sustainable approach to nutrition and physical activity. Consulting with a registered dietitian or healthcare professional can provide personalized guidance tailored to your specific goals and dietary needs.
1) Pistachios
According to registered dietitian Lauren Manaker, a healthy and delicious snack choice is a simple handful of pistachios. Pistachios offer several benefits that make them a nutritious option for snacking:
Healthy Fats: Pistachios contain healthy fats, primarily monounsaturated and polyunsaturated fats, which can be heart-healthy and satiating.
Fiber: They are a good source of dietary fiber, which promotes fullness and aids in digestive health.
Weight Loss-Friendly: Research suggests that people following a weight loss plan can incorporate pistachios as a calorie-controlled snack without hindering their weight loss efforts.
Lower Incidence of Obesity: A cross-sectional study involving over 7,000 participants found that those who consumed more than three servings of nuts per week, including pistachios, had a lower incidence of obesity.
Nutrient-Rich: Recent studies have indicated that snacking on pistachios does not lead to weight gain and can, in fact, increase the intake of key nutrients, adding to their overall nutritional value.
While pistachios are calorie-dense due to their fat content, they can be a satisfying and healthful snack option when consumed in moderation as part of a balanced diet. The combination of healthy fats, fiber, and protein in pistachios can help keep you full and curb unhealthy snack cravings. As with any snack, portion control is essential to prevent excessive calorie intake.
Including a variety of nutrient-dense snacks like pistachios can contribute to a balanced diet and support your overall health and weight management goals.
2) Sliced avocado
Sliced avocado is another nutritious snack option that provides your body with a healthy dose of fats, primarily monounsaturated and polyunsaturated fats, which are known to be beneficial for heart health. Avocado’s unique fat profile, along with other nutritional benefits, makes it a valuable addition to your diet:
Heart-Healthy Fats: Avocados are rich in monounsaturated and polyunsaturated fats, which have been shown to support cardiovascular health.
Fiber: Avocados are a good source of dietary fiber, which can help with weight loss by promoting feelings of fullness and aiding in digestion.
Satiety: Fiber in avocados slows down the digestive process, helping you feel full and satisfied for longer periods, which can contribute to reduced overall calorie intake.
Weight Management: Research involving over 55,000 adults who follow the Seventh Day Adventist lifestyle found that regular consumption of fresh avocados was associated with a lower risk of becoming overweight or obese.
While avocados are calorie-dense due to their healthy fat content, they can be a satisfying and nutritious snack choice when consumed in moderation. The combination of healthy fats and fiber in avocados can help curb cravings and promote satiety.
Avocado slices can be enjoyed on their own or as a topping for whole-grain crackers, toast, or salads. Incorporating avocados into your diet can contribute to heart health, weight management, and overall well-being.
3) Watermelon
Watermelon is a refreshing and naturally sweet option for a mid-afternoon snack. Registered dietitian Lauren Manaker highlights some of the benefits of choosing watermelon:
Hydration: Watermelon is composed of approximately 90% water, making it an excellent choice for staying hydrated. Proper hydration is important for overall health and may be associated with weight loss.
Low in Calories: Watermelon is relatively low in calories, making it a guilt-free sweet treat.
However, it’s important to note that while watermelon can help with hydration and provide a burst of natural sweetness, it is not a significant source of protein or dietary fiber. Protein and fiber are essential for promoting feelings of fullness and satiety.
To make your watermelon snack more satisfying and balanced, consider pairing it with protein-rich options like nuts or Greek yogurt. This combination can help keep you full and provide a more balanced nutrient profile for your snack.
Enjoying a variety of snacks that align with your nutritional needs and preferences can contribute to a well-rounded and enjoyable diet.
4) Greek yogurt & berries
For those needing a snack that will keep them satiated until their next meal, Jamie Nadeau, RD, recommends trying a certain combination of foods to get the best bang for your buck.
“A combination of protein and fiber or fat is what works best and keeps you most satisfied, so I recommend pairing foods together to get the most satisfying combination possible versus relying on individual foods all the time,” says Nadeau. “For example, Greek yogurt paired with berries will keep you way more satisfied than Greek yogurt or berries alone.”
5) Frozen fruit
Frozen fruit, particularly berries, can be an excellent choice for a healthy and convenient weight loss snack, according to Dr. Joan Salge Blake, a nutrition professor at Boston University. Here are some of the advantages of snacking on frozen fruit:
Portability: Frozen fruit is easy to carry and doesn’t require refrigeration, making it a convenient on-the-go snack option.
Slows Down Eating: The cold temperature of frozen fruit can naturally slow down your eating pace, helping you savor and enjoy the snack more mindfully.
Nutrient-Rich: All fruits offer valuable nutrients, such as vitamins, minerals, and dietary fiber. Berries, in particular, have been associated with weight maintenance and can promote gut microbiome health.
Low in Calories: Frozen fruit is generally low in calories, making it a suitable choice for weight-conscious individuals.
Filling: The fiber content in fruit can contribute to feelings of fullness and satisfaction.
It’s worth noting that while berries are highlighted for their potential benefits, you can also enjoy other types of frozen fruit like sliced bananas, mango chunks, or mixed fruit blends. The key is to select options that you enjoy and that align with your dietary preferences and goals.
Incorporating more servings of fruit into your daily diet can be a healthy choice, as fruits provide essential nutrients and can help satisfy sweet cravings in a nutritious way.