This article has been updated since its initial 05/18/22 publish date to include more expert insight.
While a balanced diet consisting of three nutritious meals each day is an essential part of any healthy lifestyle, especially if you want to lose weight, sometimes those three meals just don’t cut it. The truth is that you’re going to run into cravings between meals every now and then. That’s where healthy snacks come in.
Of course, there are tons of unhealthy snack options to choose from; while a bag of potato chips may be delicious, it can ruin your metabolism, spike your daily calorie intake, and make it difficult to lose weight. Luckily, though, there are many healthy, alternative snacks to choose from that will both satisfy your taste buds and help you stay fuller longer. To seek out some of the best low-calorie snacks for weight loss, we spoke to dietitians Mackenzie Burgess, RDN, Johna Burdeos, RD LC CNSC, and Sarah Chatfield, RDN.
Burdeos told us that the absolute best snacks for weight loss “are not only low-calorie but also filling and offer nutritional benefits (vitamins, minerals, antioxidants, fiber, protein healthy fat) for heart, brain, gut and overall health.” When you combine all of these factors, you end up with a delicious, nourishing snack that can help you power through the day and smash all of your fat-burning workouts. Here are three tasty ones to try out:
1. Fruit
This one might be predictable, but there's no denying that fruit is one of the healthiest snacks you can reach for. Not only is it low in calories, but it can also pack in a ton of nutrition. "Fresh fruit is relatively low in calories while providing healthy doses of fiber, vitamins and disease-fighting phytochemicals," Chatfield says.
Burgess notes that blueberries are one great option to snack on during the day. "A one-cup serving of blueberries has just 80 calories while delivering beneficial vitamins and minerals like vitamin C and K," she explains, adding that this fruit also gets its blue color from a helpful pigment called 'anthocyanins,' which offers anti-inflammatory benefits.
To add some extra protein to this snack, Burgess and Chatfield both recommend throwing a handful of nuts into the mix; nut butter makes a great addition as well. Burgess even offers an easy recipe for a satiating frozen fruit treat: "Try pairing blueberries with a handful of nuts, covering with Greek yogurt, and freezing." Sounds delicious!
2. Popcorn
Who doesn't love to munch on some salty popcorn? Luckily, experts agree that this popular snack can also be quite healthy—and low-calorie. "Popcorn is a whole grain so it's a great source of fiber, which can help you to feel fuller longer." Chatfield points out. "It's also full of vitamins and antioxidants called phenolic acids." Who knew?!
Keep in mind that the type of popcorn you eat matters, though. Chatfield and Burdeos both warn against the movie theater variety—even though all that butter is tasty. "Eating it plain and adding your own seasoning and a little drizzle of healthy olive oil is a much healthier way to go than the movie style popcorn," Burdeos says.
Chatfield also notes that microwave popcorn is loaded with "unhealthy fats, salt, and preservatives," which is why the best option is always to make your own at home, whether it's air-popped or cooked on the stove. Add a bit of olive oil and you're good to go!
3. Protein balls
For a high-protein snack to satiate your mid-day cravings, Burgess suggests whipping up your own protein balls. "Protein balls are an easy, low-calorie snack to pop in during a busy day," she praises. "Plus, the balance of fiber and protein helps you feel fuller longer." That means you won't be tempted to over-eat and load up on unhealthy, high-calorie foods later in the day. Win!
"Try making your own salted caramel protein balls by blending together dates, nut butter, and any protein powder of your choice," Burgess instructs. We'll definitely have to give it a shot, along with all of the other healthy snacks on this list.
