Snacks for weight management -
One of the biggest challenges with nighttime snacks is that most of us typically reach for ice cream and chips—not fruit and yogurt. That's not to say you can't have a treat after dinner.
Some of your favorite evening snacks may even be on this list pass the popcorn, please! One thing to note—if you're always hungry after dinner, make sure your meal is made up of filling and nutritious foods and that you're eating enough of it.
If all you're nibbling on is a lackluster salad for dinner, it's likely that won't satisfy you for long, and you will need an evening snack. If you love an evening snack after dinner, serve yourself an appropriate portion onto a plate or bowl, so you're not scooping straight from the container where you're more likely to eat more.
Having your own bowl also allows you to check in with your body and hunger levels. If you're looking for more inspiration for nutritious snacks, read on to find out our top 10 smart snack choices to help manage weight.
Don't Miss: 10 Best Weight Loss Snacks to Buy at Costco, According to a Dietitian. Nuts are a great healthy snack. And even though they're high in fat, they could still top your list of healthy snack foods.
Well for starters, almonds deliver filling fiber, protein and healthy fats. They help keep hunger at bay, improve your heart health and may even help you lose belly fat, according to a review in Nutrients.
A 1-ounce serving of almonds includes 23 almonds, which provides calories, 3 grams of fiber and 6 g of protein, per the USDA. Eat them as is, pair them with dried fruit and dark chocolate or spread some almond butter on an apple. Pictured recipe: Brown Sugar Broiled Grapefruit.
You don't need to go on a grapefruit diet to reap the health benefits of this ruby fruit. According to the American Institute for Cancer Research AICR , grapefruit is not a miracle fruit for weight loss, but it does provide low calories in a portion that will satisfy, along with some pretty potent antioxidants.
It's important to note that grapefruit can affect the effectiveness of certain medications. If you plan on adding grapefruit to your diet on a regular basis, have a chat with your healthcare provider first if you're on any medications.
According to the USDA , a whole grapefruit has about calories and 5 g of fiber. That's a lot of nutrition packed into this tart citrus fruit. Pictured recipe: Roasted Buffalo Chickpeas. Make chickpeas a pantry staple so you have them on hand when the munchies strike.
They have a meaty texture and a nutty flavor, along with plenty of satiating fiber and a little protein—perfect if you're watching your weight. Every half cup of chickpeas has about calories, 8 g of protein and 7 g of fiber, per the U.
Department of Agriculture USDA. Try roasting them or popping them in an air-fryer for a crunchy snack that packs up easily. Grapes may be high in natural sugar , but you can savor them individually and slowly to satisfy your sweet tooth.
According to the USDA , a cup of grapes offers about calories. Try tossing grapes in the freezer for an easy snack or pair them with cheese for an easy-to-pack snack for work. Pictured recipe: Mug Brownie. Losing weight doesn't mean giving up the foods you love.
Believe it or not, giving yourself little treats may be the secret to successfully managing your weight. Completely avoiding the foods you enjoy sets you up to fail—you may also end up overeating in the long run just to feel satisfied, per research in the Journal of Cognition.
If you like a glass of wine with dinner, make room for it. Prefer dessert? Skip the drink and go for a small chocolate treat instead. Or if you decide to have both—that's OK too. Avoid beating yourself up—enjoy your treats and start the next day off with a healthy breakfast.
It's all about balance. Learn more: 4 Legit Health Benefits of Dark Chocolate. Stonehouse W, Wycherley T, Luscombe-Marsh N, et al. Dairy intake enhances body weight and composition changes during energy restriction in year-old adults-a meta-analysis of randomized controlled trials.
Wallace TC, Murray R, Zelman KM. The nutritional value and health benefits of chickpeas and hummus. Rocha J, Borges N, Pinho O. Table olives and health: A review.
J Nutr Sci. Paudel D, Dhungana B, Caffe M, et al. A review of health-beneficial properties of oats. Healthy food trends - kale. Migliozzi M, Thavarajah D, Thavarajah P, Smith P. Lentil and kale: complementary nutrient-rich whole food sources to combat micronutrient and calorie malnutrition.
FoodData Central: Apples, raw, gala, with skin Includes foods for USDA's Food Distribution Program. Mozaffarian D. Dairy foods, obesity, and metabolic health: The role of the food matrix compared with single nutrients. Adv Nutr. American Heart Association. Find Heart-Check certified foods in the grocery store.
Ramdath DD, Padhi EM, Sarfaraz S, et al. Beyond the cholesterol-lowering effect of soy protein: A review of the effects of dietary soy and its constituents on risk factors for cardiovascular disease.
Reiland H, Slavin J. Systematic review of pears and health. Nutr Today. Dreher ML. A comprehensive review of almond clinical trials on weight measures, metabolic health biomarkers and outcomes, and the gut microbiota. National Institute of Diabetes and Digestive and Kidney Diseases. Your game plan to prevent type 2 diabetes.
Marangoni F, Corsello G, Cricelli C, et al. Role of poultry meat in a balanced diet aimed at maintaining health and wellbeing: An Italian consensus document. Food Nutr Res. FoodData Central: Peppers, sweet, red, raw.
FoodData Central: Mustard, prepared, yellow. FoodData Central: Turkey breast, sliced, prepackaged. Wright CS, Zhou J, Sayer RD, et al. Effects of a high-protein diet including whole eggs on muscle composition and indices of cardiometabolic health and systemic inflammation in older adults with overweight or obesity: A randomized controlled trial.
Eating to boost energy. Can you boost your metabolism? Kinsey AW, Ormsbee MJ. The health impact of nighttime eating: old and new perspectives. Diet-boosting foods. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising.
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learn more. Trending Videos. Snacks for Type 2 Diabetes. Frequently Asked Questions 1. Which snacks help burn fat? Some examples of nutrient-rich snacks include: Non-fat yogurt with berries Roasted vegetables Whole-wheat toast with avocado.
Which snacks should I eat to lose weight? Was this page helpful? Thanks for your feedback! Tell us why! At the same time, the goat cheese adds a boost of protein to keep you feeling full and satisfied longer.
Each mouthful of this savory, healthy snack promises a ton of flavor for very only 86 calories for three zucchini rounds. You'll need the following ingredients to create this snack:. This gourmet treat is an excellent balanced, satisfying snack. The pumpernickel toast lends fiber to help keep your belly full until your next meal.
At the same time, the salmon boasts high levels of the following nutrients:. Plus, these tasty toasts include a horseradish spread for just the right amount of flavor kick. The best part is: They take less than 10 minutes to make, and each serving is only calories.
You'll need the following ingredients to whip up this tasty snack:. Make a big batch of this soup and have a cup each afternoon. It's packed with fiber and a gingery flavor. Plus, this carrot-ginger soup is packed with antioxidants. And since carrots are rich in vitamin A, this healthy snack may also reduce the risk of heart attacks, protect vision, and lower your risk of certain cancers.
The ingredients you'll need to make this soup include the following:. One cup of edamame or boiled soybeans is a perfect snack. Serve hot or cold, season with salt, and enjoy.
Or you can try this recipe for roasted edamame. It simply involves tossing the bean with a bit of salt, pepper, and olive oil, then baking it in the oven for about an hour. The final product is a tasty, crunchy way to enjoy the healthy food, perfect for when those potato chip cravings strike.
Using edamame instead of avocados gives you 12 grams of protein, and olive oil pumps up the heart-healthy fats.
Toss a dash of lime juice and jalapeño for a spicy, slimming snack. And if you want to be extra calorie-conscious, skip the pita chips and scoop up this dip with carrot or celery sticks instead.
You'll need the following ingredients to make this guacamole alternative:. Roast Garlic and Edamame Dip. Edamame makes a great ingredient in this creamy dip for raw vegetables or whole-wheat pita bread.
Here's what you'll need to whip it up: Garlic, water, frozen shelled edamame, ground cumin, salt, extra-virgin olive oil, lemon juice, reduced-fat sour cream, and fresh cilantro.
Sunflower Lentil Spread With Pita Bread. Lentils are a good source of iron, an essential nutrient that some people lack. This savory lentil spread comprises lentils, lemon juice, salt, pepper, sunflower seeds, celery stalk, scallion, fresh parsley, and pitas. It's perfect for a hearty, healthy snack.
Cauliflower With White Bean Dip. Make a batch of white bean and roasted garlic dip at the beginning of the week to spread on crackers and eat with vegetables when hunger strikes.
Pair a quarter-cup serving with two cups of raw, chopped cauliflower. All you'll need is extra-virgin olive oil, whole garlic heads, cannellini beans or other white beans, lemon juice, salt, white pepper, and fresh flat-leaf parsley leaves for garnish.
These 22 fat-burning snacks are a healthy way to tackle weight loss while snacking. The wrong kinds of snacks may add too many calories and too few nutrients to your diet.
You will help keep your body energized and lose weight. International Food Information Council. Food trends to watch in Department of Agriculture. Dietary Guidelines for Americans — El-Zayat SR, Sibaii H, El-Shamy KA. Physiological process of fat loss. Bull Natl Res Cent. Office of Dietary Supplements.
Omega-3 fatty acids. Dreher ML. Whole Fruits and Fruit Fiber Emerging Health Effects. Herselman MF, Bailey S, Deo P, Zhou XF, Gunn KM, Bobrovskaya L. The Effects of Walnuts and Academic Stress on Mental Health, General Well-Being and the Gut Microbiota in a Sample of University Students: A Randomised Clinical Trial.
National Center for Complementary and Integrative Health.
We include products we think are wegiht for our readers. Snacks for weight management you buy through links managmeent this page, we may earn a small commission or other tangible benefit. Wellos and Healthline Media are owned by RVO Health. Healthline only shows you brands and products that we stand behind. Snacking means eating smaller portions of food between meals.
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The *ONLY* Snacks I Will Ever Eat As A Nutritionist [healthy snacks for weight loss]Snacks for weight management -
Top with a hard boiled egg, and you have a satisfying mini meal. And don't worry about cholesterol: one egg a day won't increase your risk of heart disease. This can of bubbly water spikes its flavor with lemon juice and a little rosemary extract. It fills you up, so yes, consider it a snack.
Pair it with any other snack on this list. One big, ounce can has only 1 calorie. Cottage cheese is one of the most overlooked foods in the grocery store. But here's a reason to add it to your cart: one 5.
Top with tomatoes, avocado, and a little salt and pepper for a savory treat. No, really! Sardines are high in protein and heart-healthy omega-3 fatty acids. All they need is a squirt of lemon juice, a little flaky sea salt, and the next item to taste great. They're high in flavor and fiber six crackers carry three grams of the nutrient.
Nice and hearty, too. Brussel sprouts are the perfect fiber-rich, filling, low-calorie snack you're probably not eating. Whip up the cruciferous vegetable in a pan with salt and olive oil.
Add a soft boiled egg for extra protein. If you like things spicy, chili flakes are a great topper and the capsaicin found in peppers has been shown to increase satiety.
Smoothies are an easy and tasty snack. Many are chock full of fruits and vegetables that are high in fiber, to help you stay full.
Whip one up at home or try a ready-made service like Daily Harvest. The 10 Healthiest Yogurt Brands. What If Processed Food Was Actually Good for You? Want to Put on Lean Muscle? Try These Supplements. Chef David Shim Feeds His Fitness With Galbi.
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At the same time, the goat cheese adds a boost of protein to keep you feeling full and satisfied longer. Each mouthful of this savory, healthy snack promises a ton of flavor for very only 86 calories for three zucchini rounds.
You'll need the following ingredients to create this snack:. This gourmet treat is an excellent balanced, satisfying snack. The pumpernickel toast lends fiber to help keep your belly full until your next meal. At the same time, the salmon boasts high levels of the following nutrients:.
Plus, these tasty toasts include a horseradish spread for just the right amount of flavor kick. The best part is: They take less than 10 minutes to make, and each serving is only calories.
You'll need the following ingredients to whip up this tasty snack:. Make a big batch of this soup and have a cup each afternoon. It's packed with fiber and a gingery flavor. Plus, this carrot-ginger soup is packed with antioxidants.
And since carrots are rich in vitamin A, this healthy snack may also reduce the risk of heart attacks, protect vision, and lower your risk of certain cancers. The ingredients you'll need to make this soup include the following:. One cup of edamame or boiled soybeans is a perfect snack.
Serve hot or cold, season with salt, and enjoy. Or you can try this recipe for roasted edamame. It simply involves tossing the bean with a bit of salt, pepper, and olive oil, then baking it in the oven for about an hour. The final product is a tasty, crunchy way to enjoy the healthy food, perfect for when those potato chip cravings strike.
Using edamame instead of avocados gives you 12 grams of protein, and olive oil pumps up the heart-healthy fats. Toss a dash of lime juice and jalapeño for a spicy, slimming snack.
And if you want to be extra calorie-conscious, skip the pita chips and scoop up this dip with carrot or celery sticks instead. You'll need the following ingredients to make this guacamole alternative:. Roast Garlic and Edamame Dip.
Edamame makes a great ingredient in this creamy dip for raw vegetables or whole-wheat pita bread. Here's what you'll need to whip it up: Garlic, water, frozen shelled edamame, ground cumin, salt, extra-virgin olive oil, lemon juice, reduced-fat sour cream, and fresh cilantro.
Sunflower Lentil Spread With Pita Bread. Lentils are a good source of iron, an essential nutrient that some people lack. This savory lentil spread comprises lentils, lemon juice, salt, pepper, sunflower seeds, celery stalk, scallion, fresh parsley, and pitas.
It's perfect for a hearty, healthy snack. Cauliflower With White Bean Dip. Make a batch of white bean and roasted garlic dip at the beginning of the week to spread on crackers and eat with vegetables when hunger strikes. Pair a quarter-cup serving with two cups of raw, chopped cauliflower.
All you'll need is extra-virgin olive oil, whole garlic heads, cannellini beans or other white beans, lemon juice, salt, white pepper, and fresh flat-leaf parsley leaves for garnish.
These 22 fat-burning snacks are a healthy way to tackle weight loss while snacking. The wrong kinds of snacks may add too many calories and too few nutrients to your diet.
You will help keep your body energized and lose weight. International Food Information Council. Food trends to watch in Department of Agriculture.
Dietary Guidelines for Americans — El-Zayat SR, Sibaii H, El-Shamy KA. Physiological process of fat loss. Bull Natl Res Cent. Office of Dietary Supplements. Omega-3 fatty acids. Dreher ML. Whole Fruits and Fruit Fiber Emerging Health Effects.
Herselman MF, Bailey S, Deo P, Zhou XF, Gunn KM, Bobrovskaya L. The Effects of Walnuts and Academic Stress on Mental Health, General Well-Being and the Gut Microbiota in a Sample of University Students: A Randomised Clinical Trial.
National Center for Complementary and Integrative Health. Some of these snacks are low calorie and high fiber, while others are high fat and high protein for all you keto dieters out there , but trust there is something for everyone and every taste bud.
Meet the experts: Bianca Tamburello, RDN , is a nutrition marketing specialist at FRESH Communications. Kimberly Gomer, RD , is a Miami-based registered dietitian who specializes in weight loss, diabetes, cholesterol, and polycystic ovary syndrome.
Allison Koch, RDN , specializes in helping endurance athletes support their workout and achieve peak performance. Amber Pankonin, RD , is a nutritionist and certified executive chef. Amy Kimberlain, RDN , is a Miami-based nutritionist and certified diabetes care and education specialist.
Roxana Ehsani, RD, CSSD, LDN , is a nutritionist in Miami, Florida. Jonathan Valdez, RDN , is the owner of Genki Nutrition. Kendra Tolbert, RD , is the owner of Live Fertile. Jessica Levinson, RD , is the author of the Week Meal Planner: The Complete Guide to Planning Menus, Groceries, Recipes, and More.
Shamera Robinson, RD , is of The Culture of Wellness. Kamaria Mason, MPH, RDN , is the owner of Kam's Kitchen. Nicole Rodriguez, RD , is an award-winning dietitian nutritionist based in the New York Metro area.
Charlotte Martin, RDN, CPT , is the founder of Shaped by Charlotte. Mia Syn, RDN , is the author of Mostly Plant-Based. Popcorn is a great snack for weight loss because it is low calorie, but also a great source of fiber, which can help you feel fuller longer, says Amber Pankonin, RD , the owner of Stirlist.
This delicious pick from Angie's leaves out oils and other less-desirable ingredients. Just be mindful of portion size since it can be hard to stop eating popcorn once you start, adds Kimberly Gomer, RD , a Miami-based registered dietitian who specializes in weight loss, diabetes, cholesterol, and polycystic ovary syndrome.
Buy it now. Per serving 3 cups of air-popped popcorn : 93 calories, 1. Pankonin is a fan of nuts like walnuts, peanuts, and almonds because they are full of heart-healthy monosaturated fats and fiber. Per serving of raw almonds ¼ cup : calories, 15 g fat, 7 g carbs, 4 g fiber, 6 g protein.
Yes, a small serving of dark chocolate can be super satisfying if you're trying to lose weight. Plus, it's loaded with energy-boosting nutrients like magnesium and iron, says Pankonin.
Stick to two to four squares a day and opt for 70 percent cocoa or more, adds Gomer. Per serving two pieces : 70 calories, 4. Pankonin is a fan of dates because they are sweet, yet high in fiber as well as antioxidants. Per serving 1 date : 66 calories, 0.
Grapes are a great source of hydration and fiber, says Pankonin. Plus, they're naturally sweet. Per serving 1 cup : calories, 0. Cottage cheese is a great source of protein , which can help you feel satiated, says Pankonin.
Per serving ½ cup : 90 calories, 2. Avocados are full of healthy plant-based fats and protein, which both help keep you fuller longer, says Amy Kimberlain, RDN , the founder of Amy's Nutrition Kitchen.
The healthy fats also score a win for keto dieters. Per serving half an avocado : calories, 12 g fat, 6 g carbs, 5 g fiber, 1 g protein. The fiber in veggies can help with bowel movements, lowering blood pressure, and your cholesterol, notes Kimberlain. The low carb count also makes it a crunchy keto-friendly snack.
Per serving 1 stalk of celery : 6 calories, 0. Not only is hummus packed with fiber, but it also has some healthy plant-based fats that will help with satiety and stabilize your blood sugar. Per serving 1 tablespoon : 27 calories, 1. Beans are a great combination of plant-based protein and fiber that can help you fight cravings, notes Kimberlain.
Whole-grain crackers offer a great source of complex carbs for energy, and fiber for satiety, according to Kimberlain. Per serving 6 crackers : 60 calories, 1. Greek yogurt is packed with protein. Plus, you can add in fresh, healthy fruit for even more nutrients and fiber, says Kimberlain.
Per serving 8 ounces of plain Greek yogurt : calories, 0 g fat, 11 g carbs, 0 g fiber, 22 g protein. Whether you prefer peanut butter or almond butter , the healthy fats and protein in nut butters will help keep you full, says Kimberlain.
Per serving 2 tablespoons : calories, 13 g fat, 9 g carbs, 2 g fiber, 9 g protein. Oats are high in fiber and protein, which are digested at a slower rate and can help stabilize blood sugar, says Roxana Ehsani, RD, CSSD, LDN , a nutritionist in Miami, Florida.
Per serving ½ cup : calories, 3 g fat, 33 g carbs, 4 g fiber, 5 g protein. A leafy green like kale is loaded with vitamins and antioxidants like vitamin K and folate , as well as gut-healthy fiber, says Ehsani.
Get the recipe. Per serving 1 smoothie : calories, 0. Like kale, spinach is another leafy green that is high in vitamins like vitamin C and K, and folate.
Throw it in a smoothie or soup, suggests Ehsani. Per serving 1 smoothie : calories, Chia seeds are packed with omega-3 fatty acids, which can help reduce inflammation and boost brain health, as well as fiber and protein, says Ehsani.
They blend perfectly with yogurt or oatmeal, or in a smoothie for a well-rounded snack. Per serving 1 tablespoon : 60 calories, 4 g fat, 5 g carbs, 3 g fiber, 2 g protein.
These juicy berries have tons of vitamin, potassium, iron, and calcium, says Ehsani. They're naturally sweet and you can eat them fresh or frozen alone, or with another snack like nut butter or yogurt. Per serving 1 cup : 64 calories, 0.
Watermelon is over 90 percent water, according to Ehsani, so it offers tons of hydration as well as fiber to help fill you up. Per serving 1 cup diced : 46 calories, 0.
Eating whole fruits like pears are great for weight loss because not only are they packed with fiber, but they also require more chewing and mindfulness , which can help make you feel fuller, says Jonathan Valdez, RDN , the owner of Genki Nutrition.
Per serving: 96 calories, 0. Trail mix can help make you feel full thanks to the fiber from nuts and satisfy your sweet snack cravings from fruit or a bit of chocolate, says Valdez.
Again, just be mindful of portion size since dried fruit and nuts can rack in calories and concentrated sugars, adds Gomer. Per serving ¼ cup : calories, 8 g fat, 16 g carbs, 2 g fiber, 3 g protein.
Chickpeas are high in fiber and a good source of protein, and by roasting them, they offer a satisfying crunch, says Valdez. Per serving ½ cup : calories, 2 g fat, 19 g carbs, 4 g fiber, 6 g protein. Raw veggies like cauliflower are great sources of fiber that will keep you full throughout the day, says Valdez.
He suggests eating it with hummus or our favorite salad dressing. Per serving: 27 calories, 0. Bananas are another great source of fiber and a whole fruit, says Valdez.
Try eating with Greek yogurt and dark chocolate. Per serving: calories, 0. Carrots are loaded with fiber 3. Since they are sweet, try adding them to a smoothie. Per serving 1 cup chopped : 52 calories, 0. As an added bonus, the recipe offers substitutes for making it vegan.
Per serving 1 bar : calories, 9. The air fryer saves the day again, making twice-fried plantains a healthy snack.
These soft "chips" are perfect for dipping into guacamole. Per serving: calories, 0 g fat 0 g saturated , 27 g carbs, 12 g sugar, mg sodium, 2 g fiber, 1 g protein. this healthy spin on carrot cake cookies is packed with shredded carrots, fiber-rich walnuts and raisins, and heart-healthy oats for a guilt-free version of one of your favorite desserts.
Per serving 1 cookie : calories, 6. This savory dish will make your taste buds happy. Tomatoes pack umami flavor, while feta adds tang and a little bit of salt. Per serving: calories, 11 g fat 5 g saturated , 5 g carbs, 4 g sugar, mg sodium, 1 g fiber, 5 g protein.
Per serving 1 bar : calories, Plus, it makes snack time feel way fancier! Per serving: calories, 1 g fat 5 g saturated , 16 g carbs, 4 g sugar, mg sodium, 1 g fiber, 14 g protein. Gomer suggests sticking to ¼ cup and mixing with yogurt or cottage cheese.
Per serving ¼ cup : calories, Carrots and hummus are a great snack as-is, but adding a sprinkle of everything bagel seasoning like this version from Trader Joe's!
will make your taste buds extra happy. Eat with one cup of baby carrots. Per serving: calories, 12 g fat 5 g saturated , 27 g carbs, 12 g sugar, mg sodium, 10 g fiber, 6 g protein. If you need a slightly bigger snack that packs a protein punch, try these mini black bean taco cups.
Per serving 1 cup : calories, 5. Robin Plotkin, RD, suggests a healthy version of the classic dessert by halving a banana, then topping it with yogurt and nuts.
Make it: Slice a small banana in half vertically. Per serving: calories, 10 g fat 1 g saturated , 33 g carbs, 18 g sugar, 23 mg sodium, 4 g fiber, 10 g protein.
Snacks are Snacks for weight management Snackx my favorite subjects. As a mom of three, I think about and Snacks for weight management weiight Snacks for weight management Snackw a day Powerful weight loss I even published a new cookbook on snacking called Everyday Snack Traywhich offers forr bunch of fun and creative ideas for fot trays. Remember Snacms Reducing muscle fatigue girl dinner " TikTok trend? You may think of snacks as extra calories that are just for kicks, but they can help you get important nutrients in your diet, keep energy levels up between meals, and even help you lose weight. For people who are trying to lose or maintain weight, one of the biggest challenges is finding snacks that help you feel full and satisfied. As you may have heard before, fiber is key to providing this feeling of satiety. Looking for snacks that provide at least 3 grams of fiber per serving is a smart place to start.
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