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11 Healthy Snacks That Can Help You Lose Weight

11 Healthy Snacks That Can Help You Lose Weight

You may wonder if it is possible to lose weight without giving up snacks.

If you choose healthy whole food options that are high in protein and nutrients, snacking can be an integral part of weight loss. Some can help you stay full throughout the day and control unhealthy food cravings.

Here are 11 healthy and light snacks to add to your diet.

1. Mixed nuts

Walnuts are the perfect nutritious snack.

They are linked to a lower risk of heart disease and can help prevent some cancers, depression, and other illnesses (1Reliable source 2Reliable source).

Although they are relatively high in fat, they are very filling. Several studies indicate that eating nuts in moderation can help you lose weight (3Reliable source 4Reliable source 5Reliable source).

Nuts provide the perfect balance of healthy fats, protein, and fiber. An average of 180 calories in a 1-ounce (28-gram) serving.

Since it does not require refrigeration, it is ideal on the go.

2. Red pepper with guacamole

Red bell peppers are extremely healthy.

While all red bell peppers are nutritious, red peppers are especially rich in antioxidants like beta-carotene, capsanthin, and quercetin (6 Trusted Source).

It is also rich in vitamin C. In fact, one large red pepper contains more than 300% of the Daily Value (DV) for this nutrient (7).

Combining a large red bell pepper with 3 ounces (85 grams) of guacamole adds healthy fats and fiber while keeping the calorie count for this snack below 200.

3. Greek yogurt and mixed berries

Plain Greek yogurt and berries make a delicious, nutrient-dense snack.

Besides being a great source of calcium and potassium, Greek yogurt is also rich in protein.

Berries are one of the best sources of antioxidants out there. Eat a mix of different colored berries for a combination of these powerful compounds (trusted source).

Combining 3.5 ounces (100 grams) of full-fat plain Greek yogurt with 1/2 cup (50 grams) of the blueberry mixture provides about 10 grams of protein and less than 150 calories.

4. Apple slices with peanut butter

Apple and peanut butter taste great together.

Apples are rich in fiber and antioxidants that improve gut health and reduce the risk of heart disease (reliable source).

Peanut butter may have additional benefits for your heart health. It has been shown to increase good (good) cholesterol and reduce bad (bad) cholesterol and triglycerides (reliable source).

However, peanut butter is high in calories. Although it has not generally been linked to weight gain, it is best consumed in moderation.

A medium-sized apple with 1 tablespoon (15 grams) of natural peanut butter provides a good balance of sweet flavor with a crunchy, creamy texture for less than 200 calories.

5. Celery sticks with cream cheese

Celery sticks with cream cheese are a classic low carb snack.

Celery contains luteolin, an antioxidant that reduces inflammation and can help prevent cancer (19).

Five small sticks of celery, containing 60 grams of cream cheese, contain less than 200 calories.

6. Dark chocolate and almonds

Dark chocolate and almonds make a rich, satisfying, and portable snack.

Dark chocolate is packed with flavonoids that can lower blood pressure and reduce the risk of heart disease, as long as the chocolate contains at least 70% cocoa solids (24).

Almonds are heart-healthy monounsaturated fats and have beneficial effects on blood sugar control. Studies also show that it can reduce your appetite and help you lose weight (Trusted source).

Both dark chocolate and almonds are high in magnesium. One ounce (30 grams) of each provides approximately 300 total calories, depending on the cocoa content.

7. Cucumber slices with chickpeas

Cucumber and hummus mix well.

Cucumber contains cucurbitacin E, a compound that may have anticancer effects (27 reliable sources).

Made with chickpeas, olive oil, and garlic, chickpeas reduce inflammation and can improve heart health.

One cup (52 grams) of cucumber slices dipped in 3.5 ounces (100 grams) of hummus contains about 180 calories.

8. A piece of fruit

Healthy snacks don't have to be complicated. A single fruit can be incredibly satisfying.

Easy-to-eat portable fruits include bananas, apples, pears, grapes, grapefruit, and oranges.

9. Cherry tomatoes with mozzarella cheese

Tomato and mozzarella taste identical made in heaven, and they're healthy too.

Tomatoes are rich in vitamin C, potassium, and lycopene, which is an antioxidant that can reduce the risk of cancer and heart disease (reliable source).

Mozzarella is rich in protein, calcium, and vitamin B12. You can also lower your risk of heart disease by raising your HDL (good) cholesterol levels (trusted source).

One cup (149 grams) of cherry tomatoes with 2 ounces (60 grams) of mozzarella cheese contains less than 200 calories.

10. Baby carrots with blue cheese sauce

Carrots are one of the best sources of carotenoids, including beta-carotene, which your body can convert to vitamin A.

The carotenoids in carrots can reduce the risk of cancer, heart disease, and cataracts (reliable source).

It's a good idea to pair carrots with a creamy salad dressing or gravy because the fats increase the absorption of carotenoids.

A 3.5-ounce (100-gram) serving of baby carrots plus 2 tablespoons (30 grams) of blue cheese dressing provides about 200 calories.

11. Hard boiled eggs

Eggs are one of the healthiest foods you can eat to lose weight.

They contain a lot of protein, in addition to vitamins K2 and B12.

Eggs are incredibly filling and can reduce the number of calories you eat for many hours, helping you lose weight (trusted source).

Although their high cholesterol content has given them a bad rap for years, recent studies indicate that moderate egg intake has no effect on heart disease risk.

Two large hard-boiled eggs contain approximately 140 calories and 13 grams of protein.