1. Almonds
Pictured recipe: Dark Chocolate Trail Mix
Nuts are a great healthy snack. And even though they’re high in fat, you don’t need to avoid them if you’re trying to lose weight. One study found that people who chewed almonds thoroughly (up to 40 chews) felt full longer than those who chewed the same amount of nuts fewer times. Plus, almonds deliver filling fiber, protein and healthy fats.
A serving of almonds, one ounce or 23 almonds, has 164 calories, 4 grams of fiber and 6 grams of protein.
2. Grapefruit
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. A whole grapefruit has about 100 calories and 4 grams of fiber. Not to mention, it delivers 100 percent of women’s vitamin C needs for the day. That’s a lot of nutrition packed into this tart citrus fruit (see other powerful health reasons to eat more grapefruit).
One study found that when people simply ate grapefruit with each meal, they lost up to 3 1/2 pounds over three months. Grapefruit may help manage appetite by lowering insulin levels, say researchers.
3. Chickpeas
Pictured recipe: Roasted Buffalo Chickpeas
Keep chickpeas in the pantry. They have a meaty texture and a nutty flavor along with plenty of satiating fiber and a little protein-perfect when you’re watching your weight. Try roasting them for a crunchy snack that packs up easily.
1/2 cup of chickpeas has about 100 calories, 5 grams of protein and 5 grams of fiber.
4. Grapes
Pictured recipe: Frosted Grapes
Toss grapes in the freezer for an easy snack. Because they’re sweet and you savor them individually and slowly, you’ll get a lot of satisfaction for just a handful of calories.
Even though grapes are high in sugar for fruit (see our ranking of fruits from lowest to highest carb here) they are a great way to naturally satisfy your sweet tooth. 1 cup of grapes has about 100 calories.
5. Chocolate
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 losing weight-for good. Aiming to be “too good” sets you up to fail and doesn’t allow you to fully enjoy your foods.
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. Remember, if you have both-that’s OK too. Don’t beat yourself up. Just enjoy a healthy breakfast tomorrow.
Learn more: 4 Legit Health Benefits of Dark Chocolate
6. Popcorn
Pictured recipe: Lemon-Parm Popcorn
Popcorn is high in fiber and even delivers a little protein. A 1-ounce serving (about 3 cups) of air-popped popcorn has 4 grams of fiber, almost 4 grams of protein and clocks in at 110 calories. This combination makes it a snack with staying power. Popcorn is actually a whole grain and 3 cups is a huge serving-especially when you compare it to other crunchy, salty snacks like chips. Many companies are making bagged popcorn, see our favorite healthy popcorn picks.
7. Yogurt
Pictured recipe: Yogurt Banana Sundae
Use snacks to fill nutritional gaps. Choose those that provide calcium and fiber-two nutrients that people often skimp on. Yogurt with fruit delivers calcium and fiber, plus protein and gut-healthy probiotics.
Choose plain yogurt and add your own fruit for natural sweetness and fiber. Flavored yogurt often delivers lots of added sugar and extra calories. Whole milk and low-fat plain yogurt are healthy choices too. Newer research on dairy has debunked the myth that fat free is healthiest.
If you’re looking for even more of a protein boost in your yogurt snack, Greek yogurt has almost double the protein compared to regular.
8. Hummus
Pictured recipe: Double-Tahini Hummus
Skip the vending machine and satisfy the afternoon “munchies” with a healthy snack you packed at home. You’ll save money and get a bigger bang for your nutritional buck. Try cut up veggies and some hummus. One serving of hummus is 2 tablespoons.
Planning snacks that provide both complex carbohydrates and protein will help tide you over until dinner. Learn more about the health benefits of hummus.
9. Oatmeal
Pictured recipe: Slow Cooker Overnight Oatmeal with Apples and Walnuts
Oatmeal is a complex carb, meaning it helps fill you up without spiking your blood sugar. Plus, it’s a good source of fiber and eating more fiber helps people lose weight and keep it off. While we think of it typically as breakfast, a small bowl of oats makes a hearty, filling and delicious snack. To make this snack more convenient-keep a packet or two of unsweetened instant oatmeal at your desk or make overnight oats in a mason jar.
10. Dried Fruit
Pictured recipe: Homemade Trail Mix
Dried fruit is a portable, healthy snack. Eating fruit helps with weight-loss because it’s packed with filling fiber (and important vitamins and minerals). Look for fruit with no sugar or sweeteners added and pair dried fruit with nuts for a snack with a balance of healthy carbs and protein. Dried fruit is also a great option to keep at your desk at work.
Bottom Line
Snacks can absolutely fit in your diet if you’re trying to lose weight. Having ideas for healthy snacks to pack for work snacks, grab and go snacks, store-bought snacks and snacks you can make yourself will help vary the nutrients you get and keep you from going hangry between meals. Remember, think nutrient-dense (fiber, protein, vitamins, minerals) and your snacks will help you get the nutrition your body needs and keep you full.
