5 healthy snacks for weight loss

5 healthy snacks for weight loss

One of the easiest ways to avoid an expanding waistline is to eat healthy snacks throughout the day. Researchers found that people who consumed more snacks daily weighed less than those who snacked less in a recent study by the American Dietetic Association Journal.

Close your eyes and pick one of these important 5 best healthy snacks to buy for weight loss, thanks from the experts here at Eat This, Not That!

1. NUTS

Nuts are a great healthy snack. And even though they're high in fat, you don't need to avoid them if you're trying to lose weight. They're linked to a reduced risk of heart disease and may help prevent certain cancers, depression, and other illnesses (1Trusted Source, 2Trusted Source).

One study found that people who chewed almonds nuts thoroughly (up to 40 chews) felt full longer than those who chewed the same amount of nuts fewer times. Plus, almonds deliver filling fiber, protein and healthy fats.



Nuts provide the perfect balance of healthy fat, protein, and fiber. They contain 180 calories in a 1-ounce (28-gram) serving, on average.

Because they don't require refrigeration, they’re perfect for taking on the go.

2. GRAPES

You don't need to go on a grapefruit diet to reap the health benefits of this ruby fruit. A whole grapefruit has about 100 calories and 4 grams of fiber. Not to mention, it delivers 100 percent of women's vitamin C needs for the day. That's a lot of nutrition packed into this tart citrus fruit

One study found that when people simply ate grapefruit with each meal, they lost up to 3 1/2 pounds over three months. Grapefruit may help manage appetite by lowering insulin levels, say researchers.

Toss grapes in the freezer for an easy snack. Because they're sweet and you savor them individually and slowly, you'll get a lot of satisfaction for just a handful of calories.

Even though grapes are high in sugar for fruit they are a great way to naturally satisfy your sweet tooth. 1 cup of grapes has about 100 calories.

3. APPLE SLICES WITH PEANUT BUTTER

Apples and peanut butter taste fantastic together. Apples are high in fiber and polyphenol antioxidants that improve gut health and reduce heart disease risk.
Peanut butter may have additional benefits for heart health. It has been shown to increase HDL (good) cholesterol and reduce LDL (bad) cholesterol and triglycerides (12Trusted Source).

4. YOGURT

Yogurt with fruit delivers calcium and fiber, plus protein and gut-healthy probiotics.
Choose plain yogurt and add your own fruit for natural sweetness and fiber. Flavored yogurt often delivers lots of added sugar and extra calories. Whole milk and low-fat plain yogurt are healthy choices too. Newer research on dairy has debunked the myth that fat free is healthiest.



If you're looking for even more of a protein boost in your yogurt snack, Greek yogurt has almost double the protein compared to regular.

That said, peanut butter is fairly high in calories. Although it generally hasn't been linked to weight gain, it's best consumed in moderation.

A medium apple with 1 tablespoon (15 grams) of natural peanut butter provides a nice balance of sweet flavor with crisp and creamy textures at under 200 calories.

5. POPCORN

Popcorn is high in fiber and even delivers a little protein. A 1-ounce serving (about 3 cups) of air-popped popcorn has 4 grams of fiber, almost 4 grams of protein and clocks in at 110 calories. This combination makes it a snack with staying power.

Popcorn is actually a whole grain and 3 cups is a huge serving-especially when you compare it to other crunchy, salty snacks like chips. Many companies are making bagged popcorn, see our favorite healthy popcorn picks.