Weight Loss: My Top 10 Healthy Snacks

Looking for healthy snack ideas for weight loss?

Below is a list I created with my personal top 10 favorite “go-to’s” for your reference.

#1) Mixed Tree Nuts

Studies show that consuming mixed tree nuts on a weight loss journey can not only result in weight loss, but increase satiety when compared to refined carbohydrates. There may be other health benefits as well such as decreased heart rate. Some examples include hazelnuts, pistachios, cashews, macadamia nuts, almonds, walnuts, and Brazil nuts. How much is okay to consume? Generally, mixed tree nuts are high in both protein and fat, and a relatively high caloric content overall. It’s important to watch serving size, and stick to 1.5 ounces/day or less.

#2) Apples and Peanut Butter

Apples are a great source of fiber, vitamins, and minerals and they’re also low on the glycemic index – helping to keep you feeling full. Peanut butter – though relatively high in fat – is also high in protein and has some fiber as well. Therefore, optimally when picking your peanut butter, you want to choose natural peanut butter, and avoid the low-fat version (as this often has extra sugar added). When choosing quantity, stick to 1 tablespoon or less of peanut butter with your apple to avoid excess calories. Fun-fact: peanut butter has tryptophan in it, which is a natural sleep-inducing chemical. If you struggle with night-time snacking or trouble sleeping, try swapping your usual night-time snack with this option instead.

#3) Yogurt with Berries

- When choosing a yogurt, choose a Greek yogurt low in sugar and low-fat. It’s likely to provide 12-14 grams of protein, keep you feeling satisfied, and boost your energy. Bonus - it’s loaded with lots of “good bacteria” or probiotics. Probiotics can help with digestion, symptoms of irritable bowel, and just generally foster a healthy gut – which is important for weight loss. If you want to mix it up every now and then, try swapping for cottage cheese, but do note that cottage cheese tends to have a slightly higher fat content comparatively. Two brands of yogurt to try (note: I have no affiliation with either of these) are Siggi’s Icelandic Style Strained Non-fat Greek Yogurt and Fage 2% Greek Yogurt.

#4) Raw Veggies and Hummus

A 2014 study in the Journal of Nutrition & Food Sciences demonstrated that adults who consumed hummus were “43% less likely to be overweight or obese”. Dip veggies instead of crackers for added weight-loss benefits both in calorie content and satiety. Be mindful to keep your hummus portion to 4 tablespoons or less so as-not to overdo the calories or fat.

#5) Hard-Boiled Egg(s) and Cheese

Reach for a portion size of 2 eggs and 1 ounce of cheese: the eggs are low in calorie (about 80 calories/egg), low in carbs, and high in protein. Better yet I it’s easy to meal prep hard-boiled eggs taking less than 20 minutes to meal prep a weeks-worth of eggs. For the cheese, try to avoid highly processed cheeses and stick to variations such as mozzarella, muenster, feta, or paneer.

#6) Oatmeal

Reach for the unsweetened (instant) oatmeal pack and spice it up by adding berries, raisins, cinnamon or all three! Oats are brimming with antioxidants and fiber, and they can also stabilize blood sugar. Aim for a half a cup of dry oatmeal (with water) for a 150-calorie snack that will keep you feeling full.

#7) Avocado Toast (on 100% whole grain bread)

This is a great option if you are someone who has to have your bread and toast. While serving size is important to keep in mind, swapping out an ounce of butter with an ounce of avocado could reduce your calorie intake by 150 calories. To make sure you’re mindful of serving size, don’t use more than 1/3 the avocado at a time (and save the rest for later); while similarly making sure the toast has at least 3 grams of fiber per slice.

#8) Popcorn

A whole grain that’s high in fiber, low in fat and sugar, and it contains no cholesterol? Sounds like a win to me! Popcorn also has vitamins and minerals (such as various B vitamins, iron, zinc, potassium, and calcium.) and it’s high in the antioxidant Polyphenol. To see the best benefits for weight-loss, grab some oil-free air-popped ‘corn to munch on – and avoid popcorn with added sugar, salt or butter.

#9) Dried Fruit

Dates, dried figs, prunes, raisins, apricots, oh my! Dried fruit is another food high in fiber, that will keep you feeling full, and has lots of vitamins and minerals. Make sure you avoid any dried fruits that have added sugars and check out the serving size on the packaging so you don’t accidentally go over-board.

#10) Roasted Chickpeas

Great for those with nut allergies and crunchy like potato chips without the added salt, cholesterol, or high-calories? Yes please! Better yet? They’re loaded with protein, fiber, and you can buy them pre-made or make them at home. Chickpeas also have a plethora of other health benefits such as low glycemic index, being rich in calcium, iron, and antioxidants, and containing choline – a vital mineral for brain function.

And Lastly .... Does the time of day you eat your snacks actually matter?

It may! Evidence suggests that snacking in the evening might lead to more weight gain than when snacking at other times of the day. When possible, snack earlier in the day rather than later!

Just remember - limit snacks in portion size (150-250 calories at a time), as – healthy or not - all snacks can end up leading to weight gain if eaten in excess!

Questions? Comments? Send us an email at emilie@hummingbirdhaw.com