Snacks can be a crucial part of a balanced diet, especially when trying to maintain or achieve a slimmer body for the summer. While many traditional snacks are high in sugars and unhealthy fats, there are plenty of weight loss-friendly options that can keep you satisfied and energized without derailing your health goals.
We spoke with Jesse Feder, a personal trainer and registered dietitian; Paul Daidone, MD, FASAM; Kelsey Costa, a registered dietitian nutritionist; and Krutika Nanavati, a registered dietitian and nutritionist, to learn about seven snacks you can munch on without worrying about weight gain this summer. They revealed that guacamole with veggie sticks, chia seed pudding, Greek yogurt with a dash of honey, air-popped popcorn, cottage cheese with pineapple, almonds, and kiwis 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.
6. Almonds
Almonds are a nutritious choice for a healthy late-night snack. Packed with heart-healthy monounsaturated fats, protein, and fiber, almonds can promote a sense of fullness and provide sustained energy without the drawbacks of excessive sugars.
Costa highlights the benefits of almonds and says, "Almonds are a nutrient-rich snack widely recognized for their numerous health benefits, including the potential to even enhance sleep quality (so much better than common junk foods that disturb your sleep after a late-night snacking session)." She adds, "Their substantial content of essential nutrients like phosphorus, riboflavin, and manganese, along with their monounsaturated fats, fiber, and antioxidants, contribute to reducing the risks of chronic diseases such as type 2 diabetes and heart disease. They are a source of melatonin and the mineral magnesium, both of which are understood to aid in promoting better sleep, making almonds an excellent late-night snack choice."
Incorporating almonds into your late-night routine can be as simple as enjoying a handful of raw or lightly roasted almonds. Additionally, you can mix them with a small portion of dark chocolate for a delightful treat that combines sweetness with the nutty goodness of almonds.
7. Kiwis
Kiwis emerge as a refreshing and healthful option for a late-night snack, offering a combination of unique flavor and nutritional benefits. These vibrant green fruits are rich in vitamins, particularly vitamin C, along with dietary fiber and antioxidants.
"Kiwis, loaded with essential nutrients like vitamins C and K, folate, potassium, fiber, and carotenoids, are a low-calorie snack that can contribute to weight loss and overall health. Not only do they contribute to digestive wellness, reduced inflammation, and lower cholesterol, but they also have been shown in studies to promote better sleep, thanks in part to their serotonin content," Costa notes. "Consuming 1-2 medium kiwis before bedtime may potentially enhance sleep quality by helping you fall asleep faster, experience fewer sleep disruptions, and achieve longer overall sleep times," she says.
Enjoying sliced kiwis on their own is a convenient and delicious option, providing a sweet and tart flavor. For added indulgence, consider pairing kiwi slices with a small serving of Greek yogurt or incorporating them into a fruit salad.
