Snack can seem like a dirty word when you’re trying to lose weight.And that might be true if you choose the many conventional snacks on the market. Not only are they filled with sugar and unhealthy fats that will help pack on the pounds. They are depleted of fiber, protein and the healthy fats that get you out of fat storing mode, ease inflammation and support healthy digestion.
But this doesn’t mean snacking is unhealthy. It just means that you need to choose better options. The right snacks will abolish cravings, protect against a binge later in the day and help you melt fat. So here are some of my favorite options for healthy snacking.
They are filled with the healthy fats that will keep you full through the afternoon. Choosing either raw or sprouted nuts is best. Avoid those that are roasted in oil. That just adds unhealthy fats that create inflammation and lead to packing on the pounds. A handful of nuts (¼ cup at most) should make a good snack. Just don’t eat too many or you can end up with an upset stomach.
No-mayo tuna on whole grain crackers –
Tuna is a great source of protein. But instead of making tuna full of artery clogging mayonnaise, try a no-mayo tuna variety. Then add some whole grain crackers for a healthier source of fiber. Or, for extra credit, skip the crackers and spoon the salad onto celery stalks.
Want a snack that you can just throw into a bag and go? Then edamame is your friend. You can eat them right out of the pod. Or you put them in a microwave safe bowl with some water and steam them for about four minutes. They are full of the fiber and protein that help make them a fat melting snack.
Healthy yogurt parfait –
There is lots of fattening sugar in most pre-made yogurt cups. So make your own instead. In a long cup, add 1/2 cup plain yogurt, 1/4 cup berries, 1/8 cup mixture of coconut flakes, hemp seeds, and almond slivers. Then add a second layer of the same on top. Voila! A healthy yogurt parfait!
Hummus with veggies –
Take two cups garbanzo beans, the juice from one lemon, 2 tablespoons olive oil, 2 ½ tablespoons tahini, ½ garlic clove, 1/2 teaspoon cumin, a pinch of red pepper, salt & pepper and blend. Hummus gives you fiber for digestion and is also a source of vegetable protein.
Vegetable tostada –
Add black beans, corn, avocado, lettuce, scallions and a teaspoon of salsa to a corn tortilla. Not only is this snack tons of fun. It will provide you with lots of healthy fats, fiber, and protein.
Hard boiled egg –
One of the best ways to get over fat promoting sugar cravings is to eat good quality protein. And not only are eggs a great source of protein. They are also filled with good quality fats. And a hard boiled egg is another snack where you can just grab and go.
An apple with a piece of cheese –
This snack is great for when you’re on the run. The apple gives you some sweetness with some fiber. The cheese adds some protein. It also slows down the rate at which the snack is digested meaning you’ll feel fuller than when eating an apple alone.
Strawberries dipped in greek yogurt –
It is great that something so decadent-seeming can be so healthy. Take fresh strawberries and dip them into plain greek yogurt. And if plain yogurt isn’t sweet enough for you, add a little whole leaf stevia to the mix.
Homemade acai bowl –
Don’t run for a candy bar when you’re craving something sweet! Instead, make this treat. Combine acai, non-dairy milk, and berries in a blender. Pour into a bowl and top with sliced banana, coconut flakes, hemp seeds and pumpkin seeds.
Celery with almond butter and raisins –
This snack is perfect for making you feel like a kid again. Celery is the quintessential diet snack, but it isn’t super filling. But when you add almond butter, you’ve slowed down your rate of digestion which will keep you fuller for longer. And for just a touch of sweetness, add a few raisins on top.
Frozen grapes –
The best treats are the ones that feel decadent while still being nutritious. A frozen grape is a perfect example. Wash and dry your grapes. Then line them onto a baking sheet, cover, and freeze. Remove them and enjoy immediately or save leftovers in an airtight freezer safe container.
Lettuce wraps –
Start with a large lettuce leaf. Add a dab of mustard, a slice of turkey or chicken, and one long thin slice of avocado. Wrap the lettuce leaf and secure with a toothpick. This can be super satisfying and filling and can really help hold you over until the next meal.
What’s your favorite snack to melt fat? Let me know in the comments below!
Doreen Pendgracs says
Great snack suggestions, Erica. I enjoy many of the ones you’ve listed. Don’t forget that a small piece of pure dark chocolate is an excellent healthy snack, and can actually help with weight loss if eaten before a meal. Cocoa nibs also add a lot of nutrition to granola bars or fruit and yogurt.
I would definitely recommend cocoa nibs as opposed to conventional chocolate with added sugar. As long as there is some other form of protein in the snack, like having a couple cacao nibs along with one of the other snacks on the list, unsweetened raw cacao can be an acceptable part of a snack.
Hi Erica – great suggestions. My evening snack (which actually helps me sleep better) is a bowl of oatmeal topped with toasted ground almonds. I changed to that thanks to your posts. I like the apple and cheese combo too.
I’m glad you’re doing well with the oatmeal, Lenie. It is nice to hear that things I write make a difference for people.
Love your snack ideas. I am yet to eat frozen grapes but I have tried apples and cheese – good mix of sweet and savoury.
That is true about the sweet and savory! I think there are a lot of people who’ve yet to try frozen grapes. Give it a try some time!
Donna Janke says
Great list of healthy snacks. I eat some of these, but will make a point of having more of these in my house.
Donna, it really is important to keep healthy snacks in the house. If you’re anything like me, you probably grab whatever you have if you get hungry enough. So having healthy snacks on hand is a must.
William Rusho says
A great post, and very opportune for me.
I am just starting my diet and this will help get me through the day. Thanks for sharing.
I’m sending good wishes for your diet William. I hope the snacks help you stay on track!
Ken Dowell says
I don’t especially like most of these but I eat bagfuls of nuts. Walnuts, almonds and peanuts. But at least I get the dry roasted variety.
I love nuts, Ken. You should try sprouting them. It makes them super healthy!
Marquita Herald says
These sound great Erica. Sitting as much as I do I really try not to snack at all, but my two favorites on your list are hard boiled eggs and I just love edamame. I’m almost embarrassed to admit I have never tasted hummus, really must give it a try. Thanks!
Really? I love hummus. You can have it in so many flavors so it is just about finding a flavor that you like.
Meredith @ The Palette Muse says
Yum! I was just thinking it’s time for a snack, but I’m trying so hard not to gain the holiday pounds. Thanks for the inspiration!
Yes! Please do snack! Snacking is very helpful for getting through the holidays as long as you pick healthy options.
I love edamame so much, especially when sprinkled with sea salt. I’m good about a daily apple as well, but your post reminds me to eat more hummus which I love but never think to buy, plus frozen grapes are a good go-to I just never think about.
Glad this served as inspiration, Jeri. It sounds like you are will set up for healthy snacks!
Patricia Weber says
Perfect timing. I purposefully lost 5 pounds before the holidays. I only gained back 2 and considering we’ve been traveling as well, I feel pretty good about still being within 5 pounds of my lowest weight earlier this year. Your snacks to help melt fat is timely for me. Thanks Erica.
Sounds like you put together a plan to get you through the holidays, Patricia. I’m glad to hear that you’ve been able to meet your food and weight goals!
Leora Wenger says
Many of these sound yummy! I try to keep our nut selection well-stocked. Lately, I’ve been snacking on lightly-steamed daikon with a bit of umeboshi paste for flavor (a recipe I learned from a macrobiotic friend, and I must say I have become happily addicted).
Oh my gosh this list is great just what I need. I’m always on the go. Ill be printing this list out to keep st work and home, when I feel stuck about what to eat. Thanks?