Make a list of healthy snacks before heading out on your grocery trip so you’re less tempted by unhealthy items.
Almonds are nutrient-packed snacks that satisfy hunger while supporting weight management. Pairing almonds with an apple provides additional blood sugar-balancing fiber and 7 grams of protein within just 210 satisfying calories – perfect for satisfying hunger!
1. Almonds
Almonds are an excellent source of protein and heart-healthy fats, helping increase satiety, decrease hunger, and boost resting energy expenditure. Plus, almonds contain calcium, magnesium, manganese, vitamin K, and zinc – essential ingredients to maintaining strong bones.
Recent research discovered that eating almonds either at breakfast or as an afternoon snack significantly reduces hunger ratings compared to crackers or water, likely because nuts contain satisfying fiber and protein that help you feel full for longer.
Almonds offer another benefit that many overlook: their high content of LDL-lowering soluble fiber helps lower bad cholesterol. Add them to salad, oatmeal or smoothies; one 24-week study showed a diet consisting of 1.5 ounces daily of almonds significantly reduced triglycerides, Hs-CRP levels and LDL in overweight adults.
2. Apples with Peanut Butter
Finding healthy snacks that fit into your lifestyle can help stave off hunger, curb cravings and add variety to your diet. Unfortunately, all snacks may not provide equal nutrition; opting for chips or cookies may not help keep you on the path toward reaching your health goals.
A small apple topped with peanut butter offers sweet and salty flavors as well as fiber, protein and healthy fats for only 210 calories! For optimal nutrition use natural, low-sodium peanut butter on whole grain bread; use measuring spoons so as not to overdo this calorie-rich spread! For an extra crunch try dipping it in crunchy pumpkin seeds before serving.
3. Smoothies
Smoothies can be an efficient and fast way to boost fiber and protein intake. Just one smoothie made with milk, spinach or kale leaves and fruit could yield 5-10 grams of protein and 2-3 grams of fiber according to CookingLight.
Sweet dates stuffed with peanut butter offer a tasty sweet-tooth treat, boasting approximately 196 calories and 5 grams of fiber in every stuffed date.
Guacamole may seem indulgent, but it’s packed with protein, fiber and heart-healthy fats that provide essential nutrition. Add cilantro – proven to aid in digestion and aid weight loss – or chopped red onion to add both flavor and prebiotics for even greater benefits!
4. Oatmeal
Oatmeal is an excellent source of fiber, helping you feel full while providing protein and heart-healthy fats. Enjoy a warm bowl topped with fruit, nuts and cinnamon or transform it into oatmeal bars or energy balls using these recipes as guides for success!
Cottage cheese is another high-protein food option that can help curb hunger. Packed with essential vitamins and minerals – like folic acid and calcium – cottage cheese provides an appetite-satisfying crunch, while providing 12 grams of protein! Enjoy it alongside fresh pineapple for an indulgent sweet treat packed with 12 grams of protein!
Oats can be used as a great replacement for bread crumbs in meatloaf and burgers, or to create oatmeal cookies. Mix it up by incorporating other protein sources like chia seeds, flaxseeds or nuts for additional flavor and to add an extra dose of protein and healthy fats. Oats also add great texture to smoothies but remember to opt for unprocessed options without added sugars for optimal nutrition!
5. Jicama Sticks
Healthy snacks can help keep you full between meals, preventing overeating. Not only are they filled with nutrients essential to good health – such as fiber and protein – they’re often low-cal or sugar options too!
Jicama, a mildly sweet root vegetable popular in Mexican dishes, can be eaten raw as an easy crunch-friendly snack, chopped into salads or added into soups and slaws for an authentic Mexican experience. Pairing well with citrus fruits, cilantro and chili powder – find it in your supermarket’s produce section today.
Be creative! Make an appetizing fresh jicama and mango salad using lime juice, salt and pepper or create an incredible Mexican cucumber salad with fresno chile, jicama and avocado for a snack that’s low in calories and sugar but high in dietary fiber, potassium and folate content. Jicama also boasts a low glycemic index making it suitable for those watching their blood sugar levels.
6. Yogurt
Yogurt makes for an excellent protein-packed snack. Opt for low-fat varieties without added sugar and top it with fruit or savory ingredients like seeds, sliced vegetables, chia seeds or herbs for an unforgettable taste sensation. Yogurt can even be used as the foundation of dips and salad dressings!
Cottage cheese contains 12 grams of hunger-busting protein and plenty of calcium and probiotics for digestive support, making it an excellent low-calorie snack option. Add low-cal fruits such as blueberries to make this nutritious treat less than 100 calorie-intensive!
Edamame is an irresistibly satisfying snack packed with fiber and plant-based protein, yet only has 188 calories per cup! Enhance its delicious taste with salt, pepper, cayenne pepper or sesame seeds for even more enjoyment – or drizzle some olive oil onto it to boost omega-3 fatty acid intake!
7. Beef Jerky
Beef jerky makes an excellent healthy snack on-the-go, providing both protein and soluble dietary fiber to promote satiety between meals.
Jerky can provide an excellent source of zinc and iron. Just be sure to select varieties without excessive added sugar or sodium content.
Not only is protein powder delicious and shelf-stable, it makes an ideal alternative to processed protein bars or granola bars that often contain hidden calories and sugar. Try fish jerky (sometimes known as biltong) for an irresistibly salty snack packed with DHA and EPA omega-3 fatty acids that support heart health (14)
8. Fruit
Fruits make nutritious snacks that satisfy cravings while relieving feelings of deprivation. Their natural sugars may have high caloric intake, but fiber slows their absorption into your bloodstream to prevent sudden spikes or hunger that lead to overeating. Plus, fruits contain essential vitamins, minerals, and antioxidants for an overall healthier diet.
Peanut butter spread over celery with raisins is a timeless classic, offering both crunch and protein, according to Michigan State University.
Slice some grapes for a refreshing snack or create salmon pinwheels as a tasty, protein-packed low-cal snack with one tablespoon of low-fat cream cheese spread onto smoked salmon and roll into log form – sprinkle some paprika on for extra spice! Cottage cheese also packs plenty of protein; try topping it off with fruit for a sweet treat, or spice and herbs to turn into savory snacks!
9. Vegetables
One effective strategy to combat hunger between meals is eating nutrient-dense foods that provide filling without adding excess calories. When selecting snacks, make sure they include fiber and protein while being low in sodium content.
Vegetables like brussel sprouts and broccoli contain plenty of filling fiber to keep you feeling full for longer. You can enjoy these veggie delights raw or cooked; try roasting for added flavor!
When cravings strike, try pairing a cup of cut carrots with hummus for an irresistibly satisfying and healthy treat. Be wary of store-bought dips as they may contain additional fat and added sugar; to save calories and reduce sugar overload try mixing ranch or taco seasoning with plain Greek yogurt to create your own dip instead! This combination will deliver three grams of protein and eight grams of fiber per serving!
10. Nuts
Snacking smartly with nutritious, filling options like peanuts can help you meet nutritional goals while meeting cravings and staying on the path toward weight loss. Peanuts offer an ideal blend of nutrients, whole grains and healthy fats.
Nuts can be eaten alone or added to other nutritious food sources for an energy boost and delicious snacking option, including apple and celery with peanut butter on them, salad with carrots, broccoli and peanut butter or even quinoa bowls. A handful of nuts is packed full of protein, fiber and heart-healthy fats; try adding nuts to cereal, salad or nonfat yogurt as toppings – opt for shelled varieties which require more chewing to decrease mindless snacking! Nut milk also provides loads of nutritional goodness – one cup contains roughly three grams of fiber plus six healthy fats!