Navigating snacks in the world of weight loss is a common concern for many individuals striving for a healthier lifestyle. Snacking, when done mindfully, can be a beneficial part of a balanced diet, providing energy and essential nutrients between meals. However, the types of snacks chosen play a crucial role in determining their impact on weight. While some snacks can contribute to weight gain due to their high calorie and sugar content, there are also wholesome options that can be enjoyed without concerns about added pounds.
We spoke with Krutika Nanavati, a registered dietitian and nutritionist, to learn about seven snacks you can eat without worrying about weight gain. Nanavati revealed that fresh fruits, vegetable sticks with hummus, Greek yogurt with a dash of honey, nuts & seeds, air-popped popcorn, whole grain crackers with avocado spread, and cottage cheese with pineapple are the ones to eat more of. Read on to learn more about these delicious and healthy treats.
Fresh Fruits
Packed with many vitamins, minerals, and fiber, fruits offer a satisfying sweetness while delivering valuable nutrients to the body. The high water content in fruits adds volume without excess calories, promoting a feeling of fullness.
"Apples, berries, and oranges are not only low in calories but also high in fiber and water content, which help keep one full for longer periods, thereby reducing overall calorie intake," Nanavati says.
Vegetable Sticks with Hummus
This combination offers a perfect balance of fiber, vitamins, and healthy fats. Vegetables like carrots, celery, and bell peppers provide a crunchy, low-calorie base, while hummus adds a creamy texture along with plant-based protein and beneficial fats.
"Vegetables like carrots, cucumbers, and bell peppers paired with hummus provide a satisfying crunch with a dose of protein and healthy fats, slowing down digestion and preventing overeating," she reveals.
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."
Nuts and Seeds
Loaded with healthy fats, protein, and key vitamins, nuts such as almonds, walnuts, and seeds like chia or flaxseeds provide a satisfying crunch while delivering a plethora of health benefits. The combination of fiber and protein helps keep hunger at bay, promoting a feeling of fullness.
"Almonds, walnuts, and chia seeds are nutrient-dense snacks that contain healthy fats, protein, and fiber, contributing to feelings of fullness and reducing the likelihood of snacking on less healthy options," she states.
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."
Whole Grain Crackers with Avocado Spread
Whole grain crackers offer a good source of fiber and complex carbohydrates, promoting satiety and sustained energy. Avocado, known for its rich, heart-healthy monounsaturated fats, adds a creamy texture along with important vitamins and minerals. This snack combination strikes a balance between satisfying taste and nutritional value, making it a smart choice for those mindful of their weight.
"Whole grains are a good source of fiber, while avocados provide healthy fats, which help keep hunger at bay for longer periods," says Nanavati.
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.
