Weight loss can always be a tricky process, but it can become especially difficult as you age and your metabolism slows. Although you may be able to get away with eating highly processed snacks and not putting on a pound when you were younger, unfortunately, that usually isn’t the case for our whole lives, which is why finding healthier options that can keep you satiated between meals is an essential part of managing your weight over 40. Luckily, there’s no shortage of weight loss-friendly snacks that can both taste great and keep you looking and feeling great.
To discover some of the best options out there, we spoke to registered dietitians Amy Richter, MS, RDN, Dana Ellis Hunnes, PhD, MPH, RD, and Trista Best, RD, MPH.. They told us that high-fiber choices like raspberries and trail mix are superior choices. Learn more about the benefits of these equally tasty and healthy snacks below!
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Raspberries
When it comes to the best snacks for weight loss over 40, one of the most important factors to keep in mind is the fiber content. Hunnes explains that since the standard American diet is “high in animal products and low in fresh fruits and vegetables and whole grains,” many people aren’t getting enough fiber in their daily meals, which can lead to “constipation, cramping, inflammation, indigestion, colon polyps, and an overall sense of just not feeling great.” Plus, fiber is essential for weight loss. Luckily, there are plenty of ways to fit more of it into your diet–including by snacking on fruits like raspberries.
“Raspberries are some of the highest fiber fruits out there,” Richter says, noting that 1 cup contains a whopping 8 grams of fiber. “This is nearly 30% of your fiber needs for the day,” she explains. In fact, she says raspberries are “the best bet for high-fiber foods that won’t push you over your calorie limit for weight loss.” You can eat them by the handful or add them to yogurt for a tasty, weight loss-friendly parfait. Yum!
Trail mix
Speaking of high-fiber snacks, trail mix is another great option that Best recommends. Next time you’re craving something crunchy, put the chips and pretzels down, and reach for this mix of things like nuts, dried fruits, seeds and granola, and more. What makes trail mix such a great snack for weight loss, though? “The best snacks are those that contain two qualities; low in calories and rich in satiating nutrients; fiber and protein,” Best explains. “Trail mix is one of my favorite snacks, especially while on the go, because it provides a quick source of protein and fiber.” These nutrients are essential to any great snack that can aid weight loss because they allow you to stay satiated. Meanwhile, processed, low-fiber snacks will likely cause you to feel hungry again shortly after eating them, which leads to overeating–and to make matters worse, high-sugar foods only make you crave more of the same. It’s a nightmare for weight loss! Luckily, munching on a healthy trail mix or some raspberries can hit the spot and help you shed a few pounds at the same time. No matter which you choose, your body will thank you!
