In the pursuit of a healthier lifestyle and effective weight management, understanding the role of calories and making wise choices when it comes to snacking is crucial. Weight loss is often closely tied to the concept of calorie balance. One way to achieve this balance is by making informed choices about the snacks we consume. Snacking can be a valuable part of a balanced diet, provided it’s done wisely. The key is to opt for healthy snacks that are not only nutritious but also low in calories.
While many people assume that low-calorie snacks are synonymous with bland or unsatisfying options, the reality is quite the opposite. There’s a wide array of delectable, nutrient-packed snacks available that clock in at under 100 calories.
We spoke with Destini Moody, RD, CSSD, LD, to learn about some of the best three healthy snacks you can eat to lose weight that are also less than 100 calories. Moody revealed that baked kale chips, edamame, and turkey jerky are your best options!
Kale Chips
Kale chips are an excellent snack option for those aiming to shed some pounds and maintain a healthier lifestyle. These crispy delights are made by baking or air-frying kale leaves until they become light and crisp. What makes kale chips an ideal choice for weight loss is their combination of low calorie content and high nutritional value.
"1 cup of homemade, baked kale chips provides only 69 calories. Compare that to a cup of traditional potato chips, which is about 160 calories, and it’s a no-brainer as to why kale chips are better for weight loss. Outside of the calorie count, however, kale chips also offer about 3 grams of fiber per serving. Regular potato chips have almost none and fiber is important to add volume to the stomach, which makes it feel fuller despite the fact that you didn’t eat that many calories," Moody states.
She suggests to arrange dry kale leaves on a sheet pan. Apply a light coat of cooking spray and bake until they turn crispy. Afterward, add a dash of sea salt for a nutritious and satisfying snack.
Edamame
Edamame, young soybeans still in their pods, are a fantastic choice for a healthy snack. These vibrant green pods are packed with plant-based protein, fiber, and essential nutrients like folate and manganese. Edamame offers a satisfying and savory taste, making it an ideal alternative to high-calorie or processed snacks.
Moody further adds that not only is edamame around 95 calories, but "in just ½ cup of shelled edamame you get 9 grams of plant powered protein with all of the essential amino acids, which is rare to find in a non-animal protein source. Having protein in your snack is so important as protein causes satiety, or the feeling of being full. Thus, snacks like edamame can cause one to eat less throughout the day along with offering a good source of magnesium and Vitamin K."
She states that whether you opt for pre-cooked edamame or choose to steam them in your kitchen, you can enhance their flavor with a dash of soy sauce or a pinch of salt. This makes for a convenient and portable snack, perfect for enjoying either at home or while on the move.
Turkey Jerky
Turkey jerky is a stellar choice for a healthy snack. This lean, protein-packed option offers a savory, satisfying flavor and is considerably lower in fat than traditional beef jerky. With its high protein content, it promotes a feeling of fullness, making it an excellent choice for those seeking weight management or muscle recovery. Clocking in at just 60 calories, Moody highlights this snack's high protein quality.
"One 1-ounce serving of turkey jerky provides about 10 grams of protein. Jerky is an excellent protein snack because, since it’s been dehydrated for longevity, it lacks carbs and fat. So what you’re left with is almost pure animal protein which cuts down on the calorie count and is sure to keep you satisfied until your next meal by promoting a feeling of fullness. This can help control your appetite while dieting and expedite weight loss."
She notes that jerky doesn't require refrigeration, allowing you to store it in various convenient places, whether it's your car, desk, or nightstand, ready for late-night cravings. To align with your weight loss objectives, opt for varieties with minimal added sugar.
