Diet & Weight Loss
30 Healthy Snacks That Can Help You Lose Weight
Spoiler alert: Cookies aren’t off limits!
The science is clear:
Eating small amounts of healthy foods throughout the day is the best way to curb cravings, limit hunger, and avoid overeating come meal time. There’s no perfect formula, but many experts are now saying that in addition to three healthy meals, each of us should enjoy the best healthy snacks for weight loss, one mid-morning and one mid-afternoon. After dinner, either a small dessert or late-evening snack also makes sense to round out the day’s menu. The goal is to never go three waking hours without having a small bite to eat. The key rule: Keep each snack to 125 calories or less. As you’ll see, we’re not banning chocolate or potato chips. But you’ll find that the healthier the food, the more you can eat. For example, an entire cucumber is a mere 45 calories. It takes just five potato chips to get you to that threshold! After asking the food experts and doing some research on our own, we came up with the 30 best healthy snacks that are yummy, easily available, and deliver just the right number of calories (125 or under) and nutrients to keep hunger away until your next meal.
Packed with protein, this favorite will stave off even the worst hunger pangs and give you the energy to get through to dinner. Yet one boiled egg is just 78 calories! If you need a little more to nosh, supplement with cut-up vegetables or another source of lean protein.
Spread 1 tablespoon on regular-sized rice cakes for a texture combination that satisfies for healthy snacks for weight loss.
English muffin pizza
Nope, we’re not kidding. Spread half a muffin with a tablespoon of pasta sauce and 2 tablespoons of low-fat grated cheese and bake at 350°F until bubbly.
OK, we admit it. Even we’re suckers for this old favorite—which is why we’re excited to list it as one of the best healthy snacks for weight loss! Twelve average-sized chips will come in at roughly 100 calories, which means that yes, you can still enjoy that fulfilling crunch. Try these healthy homemade baked chips to get more bang for your calorie buck.
Have 3 cupfuls of this healthy snack, and you’ll be good to go for hours.
Hummus and pita
Low in fat and calories, hummus provides a wallop of protein, flavor, and fiber. Spread 2 tablespoons on half a pita and call it a lifesaver. Check out these incredible snack ideas you should steal from other countries.
These favorites aren’t just for Easter anymore. A handful (about 25) comes in under the wire.
Choose light or low-fat versions, and you can eat up to 3 cups. Eat the full-fat buttery version, and have no more than 1 cup. You decide which healthy snacks for weight loss are worth it.
Two of these luscious fruits are 20 fewer calories than an 8-ounce glass of orange juice! Plus, their high fiber content makes you feel fuller. Check out these healthy Whole30 snacks you’ll actually want to eat.
They’re sweet, healthy, and packed with vitamins and nutrients. About 3 tablespoons (roughly 75 raisins) will help you get through the day even better.
One 2-inch square fills the bill, believe it or not!
That fistful of M&Ms you always feel guilty about having? Don’t feel so bad. A portion of 30 of them falls into our 125 calorie range…assuming you don’t go back for another handful. Here are 30 more snacks no adult has to feel guilty about eating.
One-half cup of a fruity sorbet on a steamy, hot afternoon will cool you down…and at just 120 calories, it will keep you nicely satisfied until dinner.
Everyone loves fig newtons, and why not? They’re delicious, filling snacks packed with nutrients. Two of them count as a full snack.
Spread one half of a small avocado on a rice cake, and watch your hunger pangs disappear.
Small baked potato…
…With half a cup of salsa and 2 tablespoons of fat-free sour cream. Sounds impossible, doesn’t it? It’s not. Salsa is very low in calories, and if you stick to a small potato, you’ll be eating a filling snack that you’ll truly love.
Chocolate chip cookie
Have two, regular-sized cookies and remember your after-school days. Just be wary of these “healthy” snacks that are secretly destroying your body.
If you have a sweet tooth, this snack is for you. Serving should be ½ cup. Add a small clementine for extra flavor and fiber.
Top it with 1 tablespoon low-fat yogurt and a sprinkle of cinnamon, and you’ll be surprised at how delicious calorie counting can be.
Chestnuts roasting on an open fire are a sure way to quell hunger pangs before dinner. Peel and eat five whole chestnuts for roughly 120 calories worth of pleasure. Here are 49 more snack ideas to satisfy every craving.
Lean roast beef
If you love meat, there’s no reason why you can’t have it can’t be one of the healthy snacks for weight loss, just in smaller portions. Roll 2 ounces worth around cucumber slices dipped in fat-free sour cream. That single slice packs in 19 grams of filling protein.
These babies are so low in calories that you can eat as many as you want. Go ahead: Put a pint on your desk and nosh away!
Have one cup of cereal with a quarter cup of low-fat milk, and enjoy this breakfast treat as a snack anytime. Use these healthy cereal hacks to make it even better.
Grilled tomato slices
Place two slices on aluminum foil, sprinkle with a tablespoon each of Parmesan cheese, and run them under the broiler. Yummy!
In truth, the average dill pickle is only 34 calories, making them great healthy snacks for weight loss. If you’re worried about eating too much salt, stick to just one because even though they’re delicious, their sodium count is super high. These are the best snacks for low sodium diets.
These delicious soybeans are packed to the brim with flavor, protein, and tons of fiber. Eat about ½ cup of beans for a 120-calorie snack (that’s a little over a full cup of pods, if you prefer to buy them unshelled).
Fresh fruit salad
Take advantage of beautiful, seasonal fresh fruit, and gobble two to three cups of a blend of cut-up pieces and berries to your heart’s delight for some healthy snacks for weight loss. Here are more of the most filling fruits (and veggies) you can eat.