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- Low-calorie snacks with protein and fiber can help keep you full between meals.
- Pair foods like Greek yogurt with fruit, or eggs with nuts for a more satisfying snack.
- Portion size matters—even healthy snacks can add up if you eat too much.
Trying to lose weight doesn’t mean you have to avoid snacking—the right snack can actually keep you satisfied between meals, making it easier to stick to your eating plan.
The key? Choosing foods that do more than just keep calories low. Snacks that combine protein, fiber, and healthy fats tend to keep you fuller longer than foods made mostly of refined carbohydrates or added sugar. Here are five nutritionist-approved options worth keeping on hand.
1. Non-Fat Greek Yogurt With Fruit
Total estimated calories: 158 calories (one 5.5-ounce container of non-fat Greek yogurt and a cup of berries)
Non-fat Greek yogurt packs a lot of protein into relatively few calories, making it one of the most filling snack options you can choose. Pairing it with berries or other fruit adds fiber and natural sweetness, creating a snack that’s satisfying without relying on added sugar. Many yogurts also contain probiotics, which support gut health.
2. Veggies and Hummus
Total estimated calories: 70 calories (one tablespoon of hummus with a handful of baby carrots)
You can eat a lot of crunchy vegetables like carrots, cucumbers, bell peppers, and cherry tomatoes for very few calories (and a nice boost of vitamins and antioxidants). A tablespoon of hummus adds creaminess, plus a little protein, fiber, and healthy fat to help make the snack more satisfying.
3. Hard-Boiled Eggs and Nuts
Total estimated calories: 242 calories (one hard-boiled egg with one ounce of almonds)
Hard-boiled eggs provide high-quality protein, while nuts add healthy fats, fiber, and crunch. Because nuts are calorie-dense, stick to about a one-ounce serving to keep the snack filling without letting calories climb too quickly.
4. Air-Popped Popcorn
Total estimated calories: 93 calories (three cups of air-popped popcorn)
Air-popped popcorn is one of the few snacks that lets you enjoy a large serving for fewer than 100 calories. As a whole grain, it also provides fiber, which helps make those three cups (the generous serving size) surprisingly satisfying.
5. Whole Grain Crackers and Cheese
Total estimated calories: 150–200 calories, depending on the type of crackers and cheese you choose.
Whole-grain crackers paired with a small serving of cheese make an easy, portable snack that provides a balance of carbohydrates and protein. Look for crackers made with whole grains as the first ingredient, and stick to the serving size listed on the package. If you don’t eat dairy, bean dip or nut butter can provide a similar nutritional boost.
What Makes a Low-Calorie Snack More Filling?
If your goal is to stay satisfied between meals, look for snacks that combine at least two of the following:
- Protein, such as Greek yogurt, eggs, cottage cheese, or edamame
- Fiber from fruits, vegetables, whole grains, or beans
- Healthy fats from foods like nuts, seeds, or hummus
Rather than focusing only on calories, choosing snacks with this balance can help curb hunger and make it easier to stick with your overall eating pattern.
Read the original article on Health
