When you’re trying to shed those extra pounds, snacking becomes a strategically valuable tool rather than an obstacle.
According to the EatingWell report, contrary to popular belief, well-balanced snacks can help with weight loss by providing essential nutrients, controlling appetite and preventing overeating during main meals.
According to registered dietitian Katie Drakeford, incorporating snacks with a combination of carbohydrates, protein, healthy fats and fiber can increase satisfaction, energy levels and satiety.
In a paradigm shift, even snacks traditionally considered “bad” can be aligned with a healthy eating pattern and support weight loss goals. Here are six unexpected snacks endorsed by the experts:
Nuts
Despite concerns about their fat content, nuts, including macadamia nuts, pecans, walnuts, brazil nuts, hazelnuts and almonds, boast weight loss benefits. A 2021 review in Obesity Reviews links higher nut intake to fat and weight loss, thanks to their healthy fat, protein, and fiber content.
Dried Fruit
Convenient and nutritious dried fruits such as raisins, prunes, cherries or dates offer a tasty on-the-go snack. Packed with essential vitamins, minerals and fiber, they support appetite satisfaction. Combining dried fruit with protein sources such as cottage cheese or nuts ensures longer-lasting appetite control.
Crips
Chips, often avoided for weight loss, can fulfill a craving for something crunchy and salty. Pairing it with salsa or Greek yogurt flavored with lime juice, salt and pepper increases the flavor and nutritional value. Choosing chips made with cauliflower or beans provides a higher fiber alternative.
Cookies
Despite the low-carb myth, cookies can be part of a weight loss strategy. Pairing with flavored tuna, apples, hummus or nut butter adds protein and fiber, increases satiety and stabilizes blood sugar.
Bananas
Despite the skepticism, bananas, especially when they are green, offer fiber and potassium. The combination of bananas with almonds and yogurt boosts the protein content and provides beneficial monounsaturated fats that contribute to stable blood sugar levels and prolonged satiety.
Cheese
Cheese is a salty snack option, rich in protein, digested slowly to maximize appetite satisfaction. Although rich in calories, cheese also offers essential nutrients such as calcium, phosphorus, potassium and B12. Incorporating an ounce of cheese into a personal-sized deli with fresh veggies, hummus, and whole-wheat crackers makes for a satisfying and nutritious snack.
