If you’ve been avoiding snacks because you’re worried they may cause weight gain, I have a bunch of great “weight-loss friendly” snack ideas for you.
Ideas that can easily become “grab-and-go” options and are not only healthy but delicious.
And, as usual, I’ve included tips to help you get more of them, and a recipe for a great dip (in case you’re the “dipping” kind).
The words “weight-loss” and “snacks” often appear in the same sentence.
But that might also bring thoughts of “tasteless,” “cardboard,” and “completely unsatisfying.”
Let me give you my best weight-loss friendly snacks that aren’t just nutritious but also delicious!
What’re my criteria you ask?
They have to be nutrient-dense whole foods where a little goes a long way; foods that contain protein and/or fibre.
1 – Nuts
It’s true – nuts contain calories and fat, but they are NOT fattening!
Well, I’m not talking about the “honey roasted” ones, of course. Those probably are fattening.
Studies show that people who eat nuts tend to be healthier and leaner.
By the way, nuts also contain protein and fiber, which means a small amount can go pretty far in terms of filling you up. Not to mention the vitamins and minerals you can get from nuts.
Did you know that almonds have been shown to help with weight loss? At least 10% of the fat in them is not absorbed by the body, and almonds can also help to boost your metabolism!
Tip: Put a handful of unsalted/unsweetened nuts into a small container and throw it in your purse or bag.
2 – Fresh Fruit
As with nuts, studies show that people who tend to eat more fruit, tend to be healthier. (I’m sure you’re not too surprised!)
Yes, fresh fruit contains sugar, but whole fruits (I’m not talking juice or sweetened dried fruit) also contain a fair amount of water and fiber; not to mention their nutritional value with vitamins, minerals, and antioxidants. And fresh fruit is low in calories.
Fiber is something that not only helps to fill you up (known as the “satiety factor”) but also helps to slow the release of the fruit sugar into your bloodstream and reduce the notorious “blood sugar spike.”
Try a variety of fruit (apples, pears, berries, etc.) and pair that with a handful of nuts.
Tip: Can’t do fresh? Try frozen. Plus, they’re already chopped for you.
3 – Chia Seeds
Chia is not only high in fibre (I mean HIGH in fibre), but it also contains protein and omega-3 fatty acids (yes, THOSE omega-3s!). As well as antioxidants, calcium, and magnesium.
Can you see how awesome these tiny guys are?
They also absorb a lot of liquid, so by soaking them for a few minutes, they make a thick pudding (that is delicious and fills you up).
Tip: Put two tablespoons in a bowl with ½ cup of nut milk and wait a few minutes. Add in some berries, chopped fruit or nuts, and/or cinnamon and enjoy!
4 – Boiled or poached eggs
Eggs are packed with nutrition and most of it is in the yolk.
They contain a lot of high-quality protein and a good number of vitamins and minerals.
And recent research shows that the cholesterol in the yolks is NOT associated with high elevated cholesterol or heart disease risk.
Yup, you read that right!
Tip: Boil a bunch of eggs and keep them in your fridge for a super-quick (and nutritious) snack!
5 – Vegetables
This is one of my personal favourites…
I don’t need to tell you how great these are for you, but just maybe I need to sell you on the delicious “snackability” of these nutrition powerhouses.
Veggies contain fibre and water to help fill you up, as well as vitamins, minerals, and antioxidants.
You can easily open a bag of baby carrots and/or cherry tomatoes and give them a quick rinse (they’re already bite-sized).
Tip: Use a bit of dip. Have you put almond butter on celery? How about trying my hummus recipe below?
Go ahead and try one, or more, of these healthy snacks. Prepare them the night before if you need to. They will not be “tasteless,” like “cardboard,” or “completely unsatisfying.” Trust me.
Recipe (Vegetable Dip): Hummus
Hummus is a traditional Middle-Eastern dish made from garbanzo beans, also called chickpeas and tahini. It makes an excellent dip for fresh vegetables or a great spread for sandwiches or wraps.
Makes about 4 cups
- 3 cups cooked chickpeas (garbanzo) beans or 2 cans
- 1/2 cup sesame tahini
- ½ cup freshly squeezed lemon juice
- ¼ cup extra virgin olive oil
- 2 teaspoons garlic powder or 2 to 3 garlic cloves crushed
- 1 teaspoon ground cumin
- 1 teaspoon sea salt
- ¼ cup bean cooking liquid or water to desired consistency
- Put all ingredients into a food processor and blend until smooth and creamy.
- Hummus freezes very well.
Serve & enjoy!
Tip: Don’t like sesame? Use an avocado in place of the tahini.
Cheers to Healthy and Happy Snacking!
I would love to hear what your favorite healthy go-to snack is. Leave me a comment and let me know.
PS-To get more healthy snack ideas, please read STOP Your Snacks from Killing You with These 20 Healthy Snack Ideas.
You can find the blog post here…