Snacking is not bad for weight loss. A well-chosen snack can stop you from arriving at dinner ravenous and overeating. The best snacks share two traits: they contain protein or fiber (ideally both), which keep you full, and they come in a sensible portion.
Protein-rich snacks
- Plain Greek yogurt with berries.
- A hard-boiled egg or two.
- Cottage cheese with cherry tomatoes or pineapple.
- A cheese stick and an apple.
- Edamame (steamed soybeans), lightly salted.
- Canned tuna or salmon on whole-grain crackers.
- Turkey or chicken slices rolled around cucumber sticks.
Fiber-rich snacks
- Raw vegetables with hummus.
- An apple or pear with a tablespoon of peanut butter.
- Air-popped popcorn (3 cups is around 100 calories).
- Roasted chickpeas.
- A small bowl of berries.
- Whole-grain toast with avocado.
- Overnight oats in a small jar.
Healthy fats, in small portions
Nuts, seeds and avocado are nutritious and filling but calorie-dense. A small handful of almonds (about an ounce) is a portion. Pre-portion them instead of eating from the bag.
Portion tips
- Plan snacks rather than grazing.
- Put snacks on a plate or in a bowl.
- Aim for roughly 100 to 250 calories, depending on your needs and how long until the next meal.
- Ask yourself if you are hungry or bored, tired or thirsty. A glass of water sometimes does the trick.
Snacks that look healthy but are not always
- Granola and many granola bars: often high in sugar.
- Smoothies and juices: easy to drink a lot of calories without feeling full; whole fruit is better.
- Dried fruit: nutritious but concentrated in sugar; keep portions small.
- “Veggie” chips and puffs: usually similar to regular chips.
- Flavored yogurts: check the added sugar.
Read the label for added sugar and serving size.
The big picture
Snacks help, but weight loss depends on overall eating patterns, sleep and activity. Enough protein at meals, see the best ways to eat more protein, and slower, more attentive eating, see how to eat more mindfully, make snacking easier to manage. For a structured approach, some people try intermittent fasting.
