Many a weight loss journey has been interrupted or derailed by one seemingly harmless component: snacking. It’s hard to break habits like visiting the pantry out of boredom (as opposed to hunger), which can tack on extra, unnecessary calories to our daily intake. But while bags of potato chips or cookies probably aren’t going to move you closer to your fitness goals, healthy snacks are a vital part of any diet, helping you stay full between meals and meet your daily nutrient requirements. However, that’s not to say that these choices have to be boring or bland. In fact, nutritionists and dietitians say there are plenty of healthy snacks for weight loss that can help you achieve your goals and feel satisfied.
“Snacking can help on a weight loss journey because, when you snack in a healthy way, you support your metabolism and feel sustained, which can prevent getting to the point of ravenous and choosing foods that don’t serve your best health,” Nichole Dandrea-Russert, MS, RDN, author of The Fiber Effectand nutritionist at Purely Planted, tells Best Life.
She continues, “Snacking is also an opportunity to consume wholesome foods that are nutrient-dense, supporting metabolism, gut health, and overall health. Balanced snacks with plant protein, whole grain carbohydrates, including fiber, and a bit of healthy plant-based fats can stabilize hormones, affecting mood and focus. A happy mood and better focus may help to support your weight loss journey.”
If you’re looking for snacks that help you meet your goals but also taste great, we’ve compiled a list of quick and easy options to try. Read on for the five best healthy combos.
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1. Best Salty-Sweet Snack: Ricotta cheese toast with apples
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First up on this list is a sweet and savory combo recommended by Alex Oskian, MS, RDN, nutrition coach at Working Against Gravity.
For this quick snack, you’ll need bread (Oskian recommends the Ezekiel brand, which is made from whole grain and legumes), low-fat ricotta cheese, an apple, slivered almonds, and cinnamon.
“Ricotta cheese contains both protein and carbohydrates, which makes a balanced snack, and it contains nutrients including calcium and B vitamins (which are essential for cell, brain, and nerve health),” she tells Best Life.
Spread the cheese on tasty toasted bread and top with fiber-rich diced apples and almonds for healthy fats.
2. Best Snack for Picky Eaters: "Secret Ingredient" fruit smoothie
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A smoothie is a great snack to help you feel full while also adding more fruits and veggies to your diet. It’s also a good way to introduce different flavors and foods that you might not eat otherwise. And Oskian’s smoothie recipe does just that.
She recommends blending 200 grams of frozen mixed berries, 200 grams of nonfat plain Greek yogurt, 240 milliliters of unsweetened almond milk, and her secret ingredient: 100 grams of avocado.
“The secret ingredient in this recipe, avocado, is a great addition to this snack because it is a great source of so many nutrients, including vitamin C (great for immunity), potassium (important for muscle contraction and healthy fluid balance), and fiber,” she explains. “A medium-sized avocado contains about 14g of fiber! Fiber helps with satiety and gut health.”
RELATED: 9 High-Fiber Foods for Weight Loss That Will Keep You Full and Satisfied.
3. Best Sweet-Tooth Snack: Cinnamon carrot cake bites
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For a satisfying snack that’ll satisfy any sweet tooth, consider Dandrea-Russert’s cinnamon carrot cake bites.
These sweet snacks are easy to make and bake (see the full recipe on Dandrea-Russert’s website)—and while they’re described as “cake,” they’re actually made from carrots, almond flour, nuts, oats, nutmeg, chia seas, and other health-conscious ingredients. Even better, if you’re counting calories as part of your wellness routine, they’re only 63 calories per bite.
4. Best Salty Snack: Leftover veggie burrito
ShutterstockWhen you’re doing a lot of cooking at home, chances are you have ample fresh produce on hand. If so, don’t let it go to waste; make use of your leftovers instead!
Amanda Sauceda, RD, founder of The Mindful Gut, suggests putting your own spin on a burrito for an easy and healthy snack.
“Save your leftover veggies from last night’s dinner and warm them back in the microwave,” she suggests. “Roll them into a tortilla for a quick burrito or pair with some tortilla chips and add a little salsa for some additional fiber.”
RELATED: 7 Best Fruits for Weight Loss, According to Dietitians.
5. Best On-the-Go Snack: Homemade trail mix
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Fruits and nuts are a great addition to a healthy diet, but they can also add up quickly in terms of calories. If you check the label of the trail mix you bought from the store, you might be disheartened to realize that a small handful will run you almost 200 calories.
So, making your own option at home can be a good way to keep those ratios under control, cutting back on high-calorie additions in favor of equally filling (but less calorie-dense) options.
Pam Smith, RDN, nutritionist, TV and radio host, and author of The Smart Weigh, offers a specific recipe for a “power snack,” including 2 cups dry roasted soynuts, unsalted; 2 cups dry roasted pepitas (pumpkin seeds), lightly salted; 1 cup dried red tart cherries, unsweetened; 1 cup dried blueberries, unsweetened; 1 cup dried cranberries; and 1 cup golden raisins.
Once you’ve got your mixture, portion them out into ¼-cup and ½-cup servings in airtight containers.
“[It’s] a great portable snack I use with my professional, corporate, and life athletes to keep them fit, fueled, and energized for their day and peak performance,” Smith says. “Having it available wherever you are keeps you operative from a point of strength—and metabolism burning high!”
