PHOTO BY ERIN KUNKEL
If your goal is to lose weight, you’re probably already working hard to try to maintain a calorie deficit and have figured out some great go-to options for breakfast, lunch, and dinner. But, because the difference between losing or gaining a pound a week can hinge on a few hundred calories per day, the snacks you eat could be what make or break your overall strategy.
“I typically recommend two snacks a day—one mid-morning and one mid-afternoon,” says Fitbit dietitian Tracy Morris. “And, depending on your daily calorie needs, you should aim for 150 to 250 calories per snack.” That afternoon snack is the most important, says Morris. “It works wonders to prevent you from diving into the fridge the minute you get home.”
Reaching for pre-packaged snacks with clearly defined calorie counts may seem like a safe and convenient option, but even low-cal chips and cookies can be full of refined carbs, which can just lead to more cravings. Instead, opt for a combination of whole foods from the chart below—each one comes in at around a hundred calories; a nice round number that makes addition easy.
“The most satisfying snack provides plenty of protein and fiber, so you’ll want to mix and match,” explains Morris. “Grab one item from each category, and you’ll be covered.”
150+ Healthy Snack Ideas for Weight Loss
Fruits, veggies, and whole grains all deliver filling fiber. Try to aim for at least 3 grams of fiber per serving.
Whether from animals or plants these options provide at least 4 grams of protein.
|1 small banana, 90 calories||2 tablespoons almonds, 103 calories|
|1 medium apple, 95 calories||1 tablespoon peanut butter, 94 calories|
|1½ cups (7.5 oz/215 g) blackberries, 93 calories||1 cup (8 oz/250 ml) soy milk, unsweetened, 80 calories|
|2 cups (10 oz/315 g) strawberries, 92 calories||½ cup (2½ oz/75 g) edamame, 94 calories|
|2 cups (4 oz/125 g) carrot sticks, 100 calories||3 tablespoons hummus, 107 calories|
|½ cup sweet potato, 90 calories||2 tablespoons pumpkin seeds, 85 calories|
|⅓ avocado, 75 calories||1 large hard-boiled egg, 78 calories|
|3 cups (1 oz/30 g) air-popped popcorn, 93 calories||3 ounces (85 g) albacore tuna, in water 105 calories|
|6 whole-wheat crackers, 120 calories||3 slices (3 oz/90 g) turkey, 92 calories|
|4 corn thins, multigrain, 87 calories||1 container (6 oz/185 g) Greek yogurt, plain, nonfat, 100 calories|
|1 slice whole-wheat bread, 81 calories||1 cup (8 oz/250 ml) kefir, low-fat, plain 104 calories|
|½ cup (1 oz/30 g) shredded wheat cereal, 86 calories||1 cup (8 oz/250 ml) 1-percent milk, 102 calories|
|1 packet instant oats, 101 calories||4 oz (125 g) cottage cheese, low-fat, 92 calories|
|1 mini high-fiber granola bar, 80 calories||1 stick (1 oz/30 g) mozzarella cheese, part skim, 72 calories|
This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.