If you’ve recently embarked on a weight loss journey to get your body ready for summer, snacking might feel like a minefield. With countless processed, fattening options tempting us at every turn, it’s easy to wonder which snacks are truly weight loss-friendly. Luckily, there are, indeed many healthy choices out there!
To shed some light on a few great options, we spoke to Breanna Woods, MS RD, a registered dietitian. She offered insights into snacks that are both satisfying and conducive to weight management: apple with peanut butter, cottage cheese, and chocolate-stuffed raspberries. Yum!
Woods begins with a crucial disclaimer: “Overeating any food could lead to weight gain. Calories add up, no matter how healthy a food may be.” However, she emphasizes that certain snacks can help prevent overindulgence while still providing essential nutrients and satisfaction.
Here are three of her top picks for healthy snacks that won’t derail your weight loss goals:
1. Apple with Peanut Butter
For starters, Woods raves about the classic combination of apple slices paired with peanut butter as an excellent choice for satisfying snack. According to her, "The apple is a high-volume snack, so it will actually fill you up." She points out that apples are rich in fiber, which aids in satiety and supports gut health. Additionally, she notes that peanut butter adds a source of healthy fats that further enhances the snack's satiating properties. However, Woods advises caution, recommending that individuals "measure out the peanut butter to keep this snack low-calorie." Noted!
2. Cottage Cheese
Cottage cheese stands out as another star player in Woods' snacktime repertoire. "With 13 grams of protein per serving, cottage cheese has become one of my favorite snacktime ingredients," she says. Woods suggests getting creative with cottage cheese by blending it with ingredients like Greek yogurt (which comes with so many of its own benefits!) and sweetener to craft high-protein cheesecake jars or using it as a base for savory dips. For a sweet twist, she recommends whipping cottage cheese in a blender and drizzling it with hot honey to create a flavorful dip for vegetables or a standalone snack. Sounds delicious!
3. Chocolate-Stuffed Raspberries
For those with a sweet tooth, Woods offers a guilt-free indulgence in the form of chocolate-stuffed raspberries. "I love this healthy sweet treat," she says. By placing a dark chocolate chip (which has health benefits!) inside each raspberry, you can satisfy cravings for something sweet while reaping the nutritional benefits of this fruit. Raspberries are a rich source of fiber, containing approximately 8 grams per cup, a nutrient that many Americans fall short on. Enjoying a handful of these chocolate-stuffed delights provides a satisfying treat that boosts fiber intake and essential nutrients without piling on excess calories.
The bottom line
As Woods stated, too much of a good thing can still be a bad thing, so it's always important to be mindful of portion sizes. However, by choosing snacks that are both satisfying and nutrient-dense, you can typically indulge in delicious treats without worrying about sabotaging your weight loss efforts. Incorporating options like apple with peanut butter, cottage cheese, and chocolate-stuffed raspberries into your daily snack rotation can help you stay on track towards your health and wellness goals.
