8 Healthy Snacks for Weight Loss

Snacks provide about one-third of an adult’s average daily calories, but most aren’t rich in nutrients, according to a recent government survey. Satisfy a snack attack with these healthy, low-calorie options that help with weight loss.

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How much (and what) should you snack on?

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When done right, snacking can keep energy levels high, fill nutritional gaps in your diet, and help you control your weight. If you follow a 1,600-calorie diet, you should have about two snacks daily, at about 150 calories each. Try these healthy ideas next time a craving strikes.

Nuts

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Whether you choose raw or dry-roasted almonds, cashews, or pistachios, “their mix of omega-3 fatty acids, protein, and fiber will help you feel full and suppress your appetite," Judy Caplan, RD, a spokesperson for the Academy of Nutrition and Dietetics told Health.com. Almonds are the lowest-calorie nuts at 160 per ounce (23 nuts; 6 grams protein, 14 grams fat), followed by cashews (16 to 18 nuts; 5 grams protein, 13 grams fat) and pistachios (49 nuts; 6 grams protein, 13 grams fat), according to the article.

Cheesy Popcorn

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Sprinkle a tablespoon of parmesan cheese over three cups of air-popped popcorn for a mere 115 calories—and a substantial 3 grams of fiber and 5 grams of protein. 

Hummus Crudité

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For an after-work snack to stop before-dinner hunger pangs, pair 16 baby carrots with a tablespoon of hummus for a filling 75-calorie snack. You could also add a sliced raw bell pepper to get 200 percent of the daily value of vitamin C.

Dried Figs

For a fiber-rich fruit snack that provides slow-burning energy to see you through a workout, reach for dried figs, Cynthia Sass, RD, told MensHealth.com. One ounce of dried figs contains 3 grams of fiber for only 70 calories. They're also loaded with potassium, a muscle-repair mineral. Pair them with a half-ounce of raw almonds for an additional 81 calories, 1.5 gram of fiber, and 3 grams of protein.

Chocolate Avocado Shake

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Ditch a nightly Ben & Jerry’s habit with this 169-calorie milkshake that Skinny Chef Jennifer Iserloh shared with Shape.com. Avocado provides a smooth texture and filling healthy fats with a subtle fruity flavor; cocoa powder satisfies your sweet tooth. 

Berries and Milk

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These antioxidant- and fiber-packed fruits are a perfect way to indulge a sweet craving without turning to candy or cookies. Pair one cup of berries (your choice) with a glass of fat-free milk for protein, calcium, and vitamin D. 

Sweet Cottage Cheese

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There’s a reason dieters swear by this protein powerhouse. For just 155 calories and 15 grams of filling protein, mix a half-cup low-fat cottage cheese with 1 teaspoon of honey and top with 1 tablespoon of cashews and a sprinkle of cinnamon, as recommended by Self.com.

Egg Salad

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This modern take on egg salad from Fitnessmagazine.com makes a snack that combines protein with a little bit of fat. Chop one whole cooked egg and one egg white, then mix in a tablespoon of reduced-fat mayo to bind it together. At 145 calories, this portion should keep you full until your next meal.

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