When it comes to achieving your health and fitness goals, what you eat between meals can have a significant impact. The calories you choose matters for your overall fitness goals. But snacking doesn’t have to be the enemy; in fact, it can be a valuable tool to keep your metabolism humming and your energy levels steady throughout the day.
If you’re just starting out on your fitness journey, or maybe you’ve hit a plateau just diving into the world of tracking your meals and calories including your snack choices is an absolute game-changer. I’ve lost over 55lbs and most of that success happened when I was super honest with myself about what I was consuming by keeping track of it. Through that process I learned more on smart snacking and want to provide you with a variety of healthy options to support your goals.
The Importance of Healthy Snacking
Snacking is more than just filling the gaps between meals. These in-between bites are an opportunity to provide your body with the nutrients it needs to reach your fitness goals. When you choose your snacks wisely, you’re not only taming those midday stomach rumbles but also setting up a chain reaction of positive effects.
One remarkable aspect of strategic snacking is its role in maintaining balanced blood sugar levels. What does that mean? Imagine poor snack choices making your blood sugar levels act as a rollercoaster when they need to act as train.
When you eat sugary or highly processed snacks, your blood sugar levels rapidly climb up only to quickly drop down (rollercoaster). These sudden spikes and crashes can make you feel irritable, tired, and even hungrier than before.
On the other hand, making wise snack choices acts as a stabilizing factor, maintaining your energy levels and keeping your mood steady (smooth running train).
This means that you can use snacking as your secret weapon against all kinds of things like mood, energy levels, and overindulging during main meals. Afterall when you allow your hunger to reach its peak it’s easy to become overly enthusiastic at the dinner table, heaping your plate with more than you actually need. Choosing nourishing snack a couple of hours before your main meal can calm those gnawing hunger pangs, allowing you to make mindful and controlled choices when you do sit down to eat.
Healthy snacking is your opportunity to practice conscious consumption, a gentle initiation into understanding the connection between what you eat and how you feel. Gradually, these thoughtful choices can morph into a natural inclination to select foods that align with your well-being goals. Let’s talk about what you need to look for in healthy snacks.
Qualities of a Good Snack
Variety
A well-rounded snack includes a combination of protein, healthy fats, and fiber. This trio helps you feel fuller for longer and curbs unnecessary cravings.
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- Protein: It’s the superhero that repairs and builds your body’s tissues, and in snack form, it’s your secret to staying full for longer. Whether it’s Greek yogurt, cottage cheese, or a handful of nuts, protein-rich snacks provide that staying power you need to conquer your day.
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- Healthy Fats: If you haven’t already, it’s time to make the mental shift away from “fats are the enemy”. Healthy fats (fats found in whole foods vs processed sugary options), found in avocados, nuts, and seeds, are also a tool to use towards feeling full longer. Therefore you’re less likely to need another snack shortly after.
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- Fiber: As nature’s broom, fiber sweeps through your digestive system, cleansing and keeping all the things moving along. Snacks high in fiber—such as whole grains, fruits, and vegetables—add bulk to your stomach, making you feel satisfied and content.
Here are some snack options that have all 3, protein, healthy fats, and fiber:
- Almonds or Mixed Nuts
- Avocado Toast on Whole Grain Bread
- Greek Yogurt with Chia Seeds and Berries
- Hummus and Veggie Sticks (e.g., carrots, celery, bell peppers)
- Edamame
- Chickpea Salad with Olive Oil
- Hard-Boiled Eggs with Spinach
- Cheese and Whole Grain Crackers:
- Chia Seed Pudding (made with coconut milk or almond milk)
- Nut Butter (e.g., almond or peanut butter) with Sliced Apple
Putting this knowledge altogether works for snacks as well as meals. And while you may not always be able to get all three of these into one snack, aiming for 1-2 of them every time ensures that you get enough of what you need throughout the day.
Portion Control
HEAR ME: Even healthy snacks can lead to excess calories if portion sizes are ignored. If you overeat by 500 calories… you overeat by 500 calories no matter if the snack was “healthy” or not.
Here’s some tips to help when it comes to portion sizes:
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- Use Smaller Plates and Bowls: This can trick the brain into thinking you’re eating more than you actually are. It helps to limit the amount of food you serve yourself, reducing the likelihood of overeating. I know for me, I tend to fill the plate I have, regardless of it’s size. And then I feel obligated to finish what is on my plate even when I *know* I’m already full. This has saved me from that almost sick too-full feeling many times.
- Pre-portion Your Snacks: This one became a standard in my home as soon as I started doing it. Instead of eating directly from a large bag or box, divide snacks into individual serving sizes using sandwich bags or small containers. This ensures you don’t mindlessly munch beyond a serving size.
- Eat Slowly: It takes about 20 minutes for your brain to recognize that your stomach is full. Think about that. Once you’re truly full, you don’t get the message until about 20 minutes later. So if you are eating quickly you can really load in a lot more calories that your body doesn’t even want. By eating slowly, you allow time for this signal to set in, helping to avoid overeating.
- Stay Hydrated: IMPORTANT. IMPORTANT. IMPORTANT. Sometimes our bodies confuse being thirsty with hunger. This means if you’re dehydrated you can feel like you’re hungry. So next time you’re standing in front of an open fridge r pantry looking for a snack, ask yourself when was the last time you had a full glass of water? Have that, wait 20 minutes. If you’re still actually hungry go for a healthy snack. Another trick in this category is to drink a glass of water before you eat. This will also signal your body that you’re fuller sooner.
- Check Nutrition Labels: Understand what the actual serving size is for what you’re eating. We may look at the calorie count and think that’s just how much it is for a cup but the servicing size is really a tablespoon. I say it because I’ve been there. Understanding how many calories you’re really taking in per item helps in gauging how much of a snack or dish you should consume.
- Limit Distractions: The first time I went to a weight loss doctor this was the first lesson he taught me. Eating while watching TV, working, or playing on your phone is a no-no. These things can distract you from not only the actual amount of food you’re consuming but also make you miss the signals your body send when you’re full; which as we learned is typically 20 minutes after you’ve already been full. By paying attention to your food, you become more conscious of your intake. If you’re the type of person who just HAS to have popcorn during their movie, this is where pre-portioning can make a big impact.
- Prioritize Protein and Fiber: Yes, I am repeating this here- it is THAT important. Both can help you feel full faster and more importantly, stay full for longer. By including them in your snacks or meals, you’re less likely to consume larger quantities then needed.
- Keep a Food Diary: Now that terminology wouldn’t have worked for me in my initial journey. But really all this is, is tracking what you eat and there are several different ways to do that. My favorite is simply using an app. I like Carb Manager App but MyFitnessPal is another good one. You can alternatively keep a picture diary of your meals. This isn’t as useful as apps that track your calories, macros, etc. but it is better then not tracking and easy even for people who “don’t have time”. Tracking what you eat can make you more accountable and aware of your portions. Over time, this helps in building healthier portion habits.
- Listen to Your Body: Recognize the difference between genuine hunger and emotional eating or dehydration. If you’re not truly hungry, try engaging in a non-food activity to distract yourself. There’s a good chance a lot of the time you’re just bored.
- Practice Mindful Eating: This involves savoring each bite, paying attention to the taste, texture, and aroma of the food. Mindful eating allows for better recognition of fullness cues and enhances the overall eating experience.
Even with the most virtuous ingredients, portion control remains the cornerstone of healthy snacking. By practicing portion control, you give yourself the gift of mindful consumption. So, savor each bite, listen to your body’s cues, and find the balance that works for you.
Nutrient Density
Nutrient density is the measure of how many essential nutrients a food contains relative to its calorie content. In other words, it’s the nutritional bang for your caloric buck. Choose snacks that provide essential nutrients like vitamins, minerals, and antioxidants.
Nutrient-dense foods are packed with beneficial compounds and typically have fewer calories, making them excellent choices for healthy snacking. Here are some examples of nutrient-dense snacks:
- Berries (blueberries, strawberries, raspberries): Packed with antioxidants, fiber, vitamins, and minerals.
- Spinach or Kale: High in fiber, vitamin C, vitamin K, iron, and calcium.
- Chia Seeds: Rich in omega-3 fatty acids, fiber, protein, and essential minerals.
- Quinoa: Contains protein, fiber, magnesium, phosphorus, and various B vitamins.
- Eggs: A source of high-quality protein, along with selenium, vitamin D, and B vitamins.
- Sweet Potatoes: High in vitamin A, vitamin C, potassium, and dietary fiber.
- Salmon: Provides omega-3 fatty acids, protein, B vitamins, and selenium.
- Nuts (such as almonds, walnuts, and Brazil nuts): Contains good fats, protein, fiber, vitamins, and minerals.
- Broccoli: Rich in vitamins K and C, as well as fiber, potassium, and iron.
- Legumes (like lentils and chickpeas): High in protein, fiber, and various vitamins and minerals.
- Avocado: Packed with healthy fats, fiber, potassium, vitamin E, and various B vitamins.
- Seaweed: Contains iodine, vitamin K, and folate among other nutrients.
- Bell Peppers: High in vitamin C, vitamin A, and antioxidants.
- Dark Chocolate (with at least 70% cocoa content): Contains antioxidants, magnesium, and other beneficial compounds.
- Kiwi: Packed with vitamin C, vitamin K, vitamin E, and potassium.
These nutrient-dense snacks can provide you with a broad spectrum of essential nutrients while keeping your caloric intake in check, thus offering a higher nutritional value per calorie.
Low-Calorie Snack Ideas
We’ve provided some options already but we can always use more ideas for a variety of healthy noms, right? Let’s now explore some tasty combinations that harmonize both taste and wellness.
Greek Yogurt with Berries
A LACI TOP PICK: Greek yogurt is protein-rich and provides probiotics for gut health. Top it with a handful of mixed berries for added vitamins and antioxidants. Mix in a little protein powder for an extra boost of goodness.
Carrot Sticks with Hummus
Carrots are low in calories and high in fiber, while hummus adds healthy fats and protein. This combo satisfies both crunch and flavor cravings.
Apple Slices with Nut Butter
Slice up an apple and pair it with a tablespoon of almond or peanut butter. The natural sweetness of the apple combines with the protein and healthy fats in the nut butter for a satisfying treat.
Hard-Boiled Eggs
A LACI TOP PICK: : Eggs are packed with protein and essential nutrients. Prepare a few hard-boiled eggs in advance for an easy, grab-and-go snack. This is easily one of the most well-rounded healthy snacks- try it will different seasonings to keep some variety.
Air-Popped Popcorn
Popcorn can be a low-calorie whole grain option when air-popped. Skip the butter and opt for a sprinkle of nutritional yeast or your favorite herbs and spices.
Cottage Cheese and Pineapple
LACI’S TOP 3: Cottage cheese is a great source of protein, and when paired with pineapple, it creates a sweet and savory snack that’s both filling and delicious.
Veggie Slices with Salsa
Slice up bell peppers, cucumber, and celery and dip them in salsa for a refreshing and low-calorie snack.
The goal of healthy snacking is to nourish your body between meals and maintain your energy levels without sabotaging your weight loss efforts. By choosing snacks that are balanced, nutrient-dense, and portion-controlled, you’ll be well on your way to creating sustainable habits that support your wellness journey.
Experiment with these low-calorie snack ideas and find the combinations that work best for you. With a little planning and creativity, you can transform snacking into a guilt-free, grin-inducing part of your everyday health journey.