Snacking, often considered a guilty pleasure, can actually be a vital component of a healthy diet when done right. While many associate snacking with weight gain, there are numerous nutritious options that not only satisfy cravings but also support weight loss goals. By choosing snacks that are high in nutrients, low in calories, and packed with satiating fiber and protein, you can indulge guilt-free while nourishing your body.
We spoke with Jesse Feder, a personal trainer and registered dietitian; Paul Daidone, MD, FASAM; and Krutika Nanavati, a registered dietitian and nutritionist, to learn about five snacks you can munch on without worrying about weight gain. They revealed that guacamole with veggie sticks, chia seed pudding, Greek yogurt with a dash of honey, air-popped popcorn, and cottage cheese with pineapple are some of the best options. Read on to find out why.
1. Guacamole With Veggie Sticks
Guacamole, a creamy and delicious dip made primarily from ripe avocados, is a high-fat snack that can actually support weight loss efforts. Avocados are rich in healthy monounsaturated fats, which promote feelings of fullness and help control cravings. When paired with crisp and fiber-rich vegetable sticks, guacamole becomes a nutrient-packed snack that not only satisfies your taste buds but also provides essential vitamins, minerals, and dietary fiber.
"The high amounts of fat and fiber is great for promoting long term satiety which means you will have a reduced urge to snack or eat more during the day. This is great for reducing overall calorie intake and losing weight. Additionally, veggie sticks provide added nutrients and fiber to help with added health benefits," Feder says.
2. Chia Seed Pudding
Chia seed pudding isn't only a delicious, sweet treat, but according to Dr. Daidone, it's also a fantastic choice for weight loss. This is thanks to the fact that chia seeds can pack in tons of nutrients—including healthy fats.
"Chia seeds are high in omega-3 fatty acids, fiber, and protein," Dr. Daidone says. "When soaked, they absorb liquid and create a pudding-like texture." He recommends making a serving of about 2 tablespoons of chia seeds mixed with a half cup of your favorite plant-based milk for a satisfying snack. When you throw in a natural sweetener, this is a great way to reap the benefits of chia seeds while satisfying your sweet tooth.
3. Greek Yogurt with a Dash of Honey
Greek yogurt is rich in protein, which aids in promoting a feeling of fullness and supporting muscle health. The addition of honey introduces a natural sweetness while contributing essential vitamins and antioxidants.
Nanavati says that "high in protein and probiotics, Greek yogurt assists in appetite control and digestive health, while a small amount of honey adds sweetness without too many additional calories."
4. Air-Popped Popcorn
Air-popped popcorn stands out as a wholesome and weight-friendly snack option. Low in calories and high in fiber, it provides a satisfyingly crunchy experience without contributing to weight gain.
Nanavati highlights why this unexpected snack may aid in weight loss, as she says, "Being low in calories and high in volume, air-popped popcorn can satisfy the craving for a crunchy snack without significant calorie intake."
5. Cottage Cheese with Pineapple
Cottage cheese provides a rich source of protein, promoting a sense of fullness and supporting muscle health, while pineapple adds natural sweetness and a boost of vitamins and antioxidants. This snack is low in calories and offers a satisfying combination of protein and fiber, making it an excellent choice for those seeking to manage weight without compromising nutritional value.
"Low-fat cottage cheese is high in protein, and when combined with the natural sweetness of pineapple, it provides a balanced snack that prevents spikes in blood sugar levels," Nanavati says.
