Snacking is often perceived as a guilty pleasure in the world of dieting. However, when chosen wisely, snacks can be a powerful ally in your weight loss journey. Incorporating healthy snacks into your daily routine not only helps manage hunger but also maintains blood sugar levels and provides necessary nutrients crucial for overall health. In this article, we present 20 healthy snack options that are each under 150 calories. These snacks are not only delicious but specifically designed to help you lose weight. Let’s explore each option and understand how they can seamlessly fit into a balanced diet to support your health and wellness goals, as recommended by a dietitian.
Snacks for Weight Loss
Healthy snacks are typically low in calories but high in nutritional value. They are a crucial component of any weight management program for healthy eating. These snacks usually include a careful balance of protein, fiber, and healthy fats that satisfy your cravings while promoting feelings of fullness for longer periods. The key to effective snacking is to opt for items that keep hunger at bay without loading up on added sugars or unhealthy fats. Here are our top nutritious snack choices for weight loss that can cater to various tastes and preferences.
1. Roasted Chickpeas
Roasted chickpeas are crunchy, satisfying, and provide around 120 calories per serving. High in protein and fiber, they make for a great snack to help maintain satiety. To enhance their flavor, season them with your favorite spices such as smoked paprika or cumin without adding guilt. A 1-ounce serving offers approximately 6 grams of protein, making this a fantastic plant-based protein option. Furthermore, you can prepare them in bulk and store them for a quick snack anytime.
2. Greek Yogurt with Berries
Greek yogurt is one of the healthiest snacks due to its high protein content, which ranges from around 15-20 grams per serving. Its probiotic properties also support digestive health. Top plain Greek yogurt with fresh berries such as blueberries, strawberries, or raspberries, which are low in calories (approximately 50-80 calories for a half-cup) and are powerhouse sources of antioxidants. This snack not only satisfies your sweet tooth but also delivers essential vitamins and minerals like vitamin C, calcium, and potassium.
3. Cottage Cheese with Cucumber Slices
Cottage cheese is a versatile snack that packs a protein punch, offering about 12 grams of protein per half-cup. Pair it with crisp cucumber slices for added crunch and hydration, while keeping the calories low - combining to approximately 90 calories. This refreshing snack is also rich in calcium and supports muscle repair, making it a favorite among fitness enthusiasts.
4. Bananas and Peanut Butter
Bananas are a favorite snack because of their natural sweetness and instant energy-boosting properties. A medium banana contains about 105 calories, and when paired with a tablespoon of peanut butter (approximately 95 calories), you create a perfect blend of carbohydrates, protein, and healthy fats. This delightful duo is fantastic for pre- or post-workout fuel, providing the right nutrients to replenish energy levels and assist in muscle recovery.
5. Avocado
Avocados are highly nutritious and renowned for their healthy fats, making them one of the best snacks. Half an avocado has around 120 calories and is packed with fiber, which helps you feel full and supports digestive health. Spread it on whole-grain toast or enjoy it plain with a sprinkle of salt and pepper for a deliciously satisfying snack. In addition to being a source of unsaturated fat, avocados are rich in vitamin E and potassium, both contributing positively to heart health.
6. Edamame
A 1-cup serving of steamed edamame provides about 190 calories, but you can enjoy a more controlled portion (1/2 cup) for around 100 calories. Edamame is high in protein (approximately 8 grams), fiber, and various vitamins, making it an excellent choice for a filling snack. For an extra flavor boost, sprinkle a little sea salt or squeeze fresh lemon juice over them, enhancing their appeal as healthy snacks that can help you stay satisfied. This snack is not only easy to prepare but also offers a unique taste that can satisfy cravings for something savory.
7. Popcorn
Popcorn, when prepared without excessive butter or oil, can be a low-calorie option (about 30 calories per cup) yet a fulfilling snack. High in fiber, it effectively helps you feel full for longer. Try air-popped popcorn sprinkled with nutritional yeast, which provides a cheesy flavor without the calories, or your favorite spice blend for a tasty, guilt-free treat. Popcorn is also a whole grain, contributing to your daily fiber intake.
8. Hard-boiled Eggs
Hard-boiled eggs are a classic snack option, with about 68 calories each. They are rich in protein (around 6 grams) and can provide sustained satisfaction for hours. Additionally, eggs are an excellent source of several nutrients, including vitamin D and choline, which are vital for brain health and function, making them one of the best snacks for weight loss. They can be prepped ahead of time for convenience, making them an easy grab-and-go snack.
9. Carrot Sticks with Hummus
Carrots are crunchy, sweet, and diet-friendly, offering about 50 calories per cup. Pair them with hummus (roughly 70 calories per 2 tablespoons) to enjoy a combination rich in fiber and protein. Hummus, made from chickpeas, not only enriches the taste but also introduces nutritious fats that enhance the satisfying nature of your snack, making it a filling alternative to non-nutritive chips.
10. Homemade Trail Mix
Creating your trail mix allows you to control the ingredients while enjoying a nutritious snack that meets your dietary preferences and can help keep you full. Combine a handful of unsalted nuts, seeds, and a small quantity of dried fruit for sweetness. A portion of homemade trail mix can vary from 100-150 calories depending on the mix and provides a good source of protein and essential micronutrients, making it an ideal on-the-go option for busy days.
11. Mixed Nuts
Mixed nuts are nutrient powerhouses, offering beneficial fats and protein. While calorie-dense, enjoying a small portion (around 1 ounce, about 160 calories) can help curb hunger effectively. Almonds, walnuts, and pistachios are fantastic options thanks to their combination of fiber and beneficial fats. Additionally, they also contain omega-3 fatty acids, which contribute to heart health.
12. Apple Slices and Cheese
Slicing up a medium apple (around 95 calories) and pairing it with a small piece of cheese, such as string cheese or cheddar (approximately 80 calories), creates a protein- and fiber-rich snack. This combination not only satisfies hunger but also provides a balanced offering of vitamins and minerals, particularly fiber, calcium, and vitamin C, promoting overall health.
13. Celery With Peanut Butter
Celery sticks are incredibly low in calories (about 10 calories per stalk) and offer a refreshing crunch. Spread a tablespoon of peanut butter (around 95 calories) for a delightful combination of good fats and protein. This simple and quick snack provides a satisfying crunch without excessive calories and can be tailored with alternatives like almond butter or sunflower seed butter for variety.
14. Bell Peppers with Guacamole
Sliced bell peppers are crisp, colorful, and diet-friendly (approximately 30 calories per cup). Pair them with guacamole for a delicious dip that can help keep you full. While half an avocado in guacamole can add about 120 calories, this combination can offer fullness and flavor along with beneficial nutrients like fiber, potassium, and healthy fats, making it a colorful and healthy snack choice.
15. Tomatoes with Mozzarella
Cherry tomatoes (about 30 calories per cup), paired with mozzarella (around 70 calories for an ounce), create a protein-rich snack with a touch of sweetness. This satisfying combination also delivers essential nutrients like calcium and antioxidants like lycopene, which supports heart health, making it a delightful snack option.
16. Oatmeal
A half-cup of cooked oatmeal has approximately 150 calories and is rich in complex carbohydrates and fiber. Oatmeal can help stabilize blood sugar levels and keep you feeling full longer. To customize, consider topping with a sprinkle of cinnamon, a few slices of banana, or a dash of honey to enhance taste and nutrition while still keeping calories in check. For those looking to boost metabolism, using fat burners alongside healthy snacks like oatmeal may enhance weight loss efforts.
17. Kale Chips
Kale chips are a crunchy alternative to traditional chips, containing approximately 50 calories per cup and are one of the best snacks for weight loss. When baked with minimal olive oil and seasoning, they provide plenty of vitamins and minerals while being diet-friendly, helping you stay on track with your health goals. They are also an excellent source of vitamins A, K, and C, and can be flavored with spices like garlic powder or paprika for an even tastier snack.
18. Almonds
Almonds, when eaten in moderation, offer numerous health benefits. A serving size (about 1 ounce) contains roughly 160 calories, filled with mono-unsaturated fats, protein, and fiber that help keep you satisfied between meals. Incorporating almonds into your daily diet has been shown to aid in weight management and improve heart health due to their nutrient density and antioxidant properties, especially when balancing snacks and supplements for weight management.
19. A Piece of Fruit
Fresh fruit is always a great healthy snack option. A medium-sized apple, pear, or orange typically contains around 60-95 calories and provides hydration, fiber, and essential vitamins. Fruits are naturally sweet and can satisfy your sweet tooth while contributing positively to overall health, making them an ideal choice for any time of day.
20. Protein Smoothies
A well-made protein smoothie with fruits, vegetables, and protein powder can be a nutrient-packed snack that keeps cravings at bay. For approximately 150 calories, this option can provide you with a good source of protein while adding fiber and antioxidants if you blend in spinach or kale and a choice of berries. Smoothies can be easily prepared in advance and taken on the go, making them a convenient choice for busy lifestyles.
Conclusion
Incorporating healthy snacks into your diet not only helps manage your weight but also satisfies cravings without compromising your nutritional needs. Adjust your portions and ingredients according to your dietary requirements, and remember to balance snacks with other meals throughout the day for optimal health benefits. Whether you’re reaching for roasted chickpeas, Greek yogurt with berries, or apple slices and cheese, keep in mind that making the right snack choices can help ensure satiety while being beneficial to your waistline. This article serves as a comprehensive weight loss guide for healthy habits, helping you incorporate nutrient-rich snacks into your daily routine. Enjoy these nutrient-rich snacks and observe how they can assist you in achieving your weight loss goals!
Frequently Asked Questions
Is it OK to have 2 snacks a day?
Yes, incorporating 1-2 healthy snacks into your daily diet can help manage hunger and prevent overeating at mealtime. Just be sure to choose nutritious options that keep you full and contribute positively to your overall daily caloric intake, especially if you are trying to lose weight.
What snacks are good for weight loss at night?
Some great healthy snacks for nighttime include Greek yogurt with berries, a banana with almond butter, or a small serving of mixed nuts. These options are protein-rich, fiber-dense, and can help curb late-night cravings without excessive calories, promoting better sleep without post-snack guilt.
