8 Nutritious Snacks to Help You Shed Pounds

Although you may have been taught that snacking is not advisable when attempting to lose weight, incorporating snacks into your weight loss program can have several benefits. Snacking between meals, for instance, can help control your appetite and prevent overeating during mealtimes. Additionally, snacking can assist in meeting your nutritional needs.

Well-planned weight loss programs allow for healthy snacking to reduce overeating at mealtime and manage hunger. The trick is to consume healthy snacks that are filling and low in calories. We’ve rounded up 8 of the most nutritious snacks for shedding pounds and given you healthy snacking tips.

Can Snacks Fit Into My Weight Loss Program?

Snacking can aid in achieving a healthy weight. Snacking intermittently prevents you from becoming overly hungry and consuming excessive food during meals. Snacking during the day also helps maintain blood sugar levels, providing energy for everything from work to exercise.

Snacks can also enhance your overall nutritional intake. If you struggle to incorporate enough fiber into your diet, try a high-fiber recharge bar in the morning or a fruit smoothie in the afternoon. Similarly, if you need more protein, a small portion of nuts or jerky can help meet your requirements.

Healthy Snacking Tips

Selecting snacks that incorporate protein, fiber, and a modest quantity of heart-healthy fats, such as omega-3 fatty acids or monounsaturated fats, with limited sugar or salt content, is a better snacking approach for promoting good health. These snacks will keep you full until your next meal.

Nutrition experts suggest snacks should be around 100 to 200 calories. Nutrition Facts panels can help you determine the healthfulness of a snack. Snack sensibly by savoring and chewing slowly, paying attention to the textures and flavors. Wait about 20 minutes before reaching for another snack to allow your brain to register fullness.

8 Nutritious Snacks That Can Help You Shed Pounds

Mixed Nuts

Nuts offer a nutritious and balanced snack due to their healthy protein, fats, and fiber. Not only are they delicious, but they also have various health advantages and can help you feel satiated. Although nuts contain more calories and fat, research suggests that moderation can aid in weight loss.

With various choices, such as almonds, walnuts, Brazil nuts, pine nuts, hazelnuts, macadamia nuts, pistachios, and cashews, they are perfect for on-the-go snacking as they do not require refrigeration. However, it is recommended to be cautious of portion sizes and limit consumption to 1 ounce or 1/4 cup.

Froyo Bark

Ample protein and gut-friendly probiotics make Greek yogurt a renowned weight-loss snack. Of course, creating a yogurt parfait is always an option for healthy snacking. Nevertheless, frozen yogurt bark presents a more intriguing way to savor this dairy delicacy. Combine 1 cup of low-fat Greek yogurt with 1 tablespoon of maple syrup and your preferred add-ins, such as lemon zest, chia seeds, or berries. Spread the mixture onto a baking sheet covered with parchment paper, freeze it until solid, and then break it into pieces of “bark” to snack on.

Oatmeal

Oatmeal is a flexible snack that can be enjoyed either hot or cold, whether at home or on the go. Oats are wholesome grains that offer a substantial amount of fiber and more protein than other cereals. Additionally, oatmeal can be made sweet with toppings such as cinnamon, fruit, cocoa powder, and chocolate chips by incorporating avocados, eggs, and vegetables like tomatoes or mushrooms.

Dark Chocolate and Almonds

A small amount of dark chocolate can be satisfying when attempting to lose weight. Dark chocolate is packed with energy-boosting nutrients like iron and magnesium. Besides, dark chocolate and almonds make a great pair, providing a rich flavor and health benefits.

Dark chocolate comprises antioxidants, while almonds are a great source of healthy fats. Together, they make a heart-healthy and portable snack that can satisfy cravings. Try having a few teaspoons of dark chocolate chips with a handful of nuts.

Popcorn

Air-popped popcorn is a gluten-free snack with staying power since it is a whole grain naturally high in fiber and low in fat. Popcorn has a significant amount of fiber and some protein. A serving of one ounce or about 3 cups contains 4 grams of fiber, 110 calories, and nearly 3 grams of protein, making it a filling snack. Compared to chips and other salty snacks, popcorn is a whole grain, and three cups is a substantial portion. For a decadent treat, drizzle melted bittersweet chocolate over popcorn.

Apple Slices with Peanut Butter

The combination of apples and peanut butter is perfect nutritionally and in terms of taste. Apples are high in fiber, while peanuts provide healthy fats, plant-based protein, and fiber, making them a great snack option. Mix the two for a crunchy and creamy treat, and consider adding cinnamon for extra flavor. Be mindful when buying peanut butter from stores, as many brands have added sugars and oils. Instead, opt for one with only peanuts and salt ingredients.

Smoked Salmon Pinwheels

Smoked salmon pinwheels are a savory option for those monitoring their calorie and carb intake. Salmon is nutrient-rich and low-carb, with omega-3 fatty acids that can aid in weight loss by reducing inflammation. A study showed that those who ate salmon three times a week lost more weight and had lower inflammation levels. To make this snack, slice smoked salmon into strips, add a layer of low-fat cream cheese and desired toppings, then roll and refrigerate.

Hummus and Carrots

This snack has two advantages. Firstly, hummus is rich in protein and fiber, making you feel full and satisfied. Secondly, carrots contain beta-carotene, which the body converts into vitamin A. This vitamin can boost the immune system, enhance vision, and lower cholesterol levels. Additionally, a study conducted in 2014 on overweight adults revealed that consuming more vegetables can assist in weight loss due to their satiating effect on hunger.

The Bottom Line

Snacks can be included in your diet if you are trying to shed pounds. Planning your snacks can broaden your food choices, increase nutrient variety, and prevent hunger pangs during meals. Remember nutrient-dense options that offer fiber, protein, vitamins, and minerals to supply your body’s nutritional requirements and sustain your appetite.

A proficient weight loss mentor will assist you in adhering to healthier food and snack choices and continuing your workout regimen, even during stressful or weary periods. If you are looking for a weight loss coach in San Diego to help you explore evidence-based meal plans and weight loss programs for a hassle-free healthy snacking plan, contact us today!