Healthy eating is vital for mental health, but it can be difficult to stick to a healthy diet when treats like sweets, chips, and donuts are so tasty and enticing. Unhealthy snacks are meant to have you reaching for them over and over again, so they’ll never be as satisfying as you need.
Fortunately, there are many nutritional snack options that can fill you up and provide energy, which will benefit your mental health. Strong-protein snacks high in fiber and healthy fats can help you lose weight by keeping you satisfied longer, lowering your risk of heart disease and diabetes.
A balanced diet will help keep your intellect sharp and your emotions in check. And just because you’re eating healthy doesn’t mean you have to eat boring snacks!
Here’s a list of 30 nutritious, filling snacks that will help you lose weight:
1. Nuts
Nuts like almonds, pistachios, and walnuts are nutrient-dense and can help you lose weight by filling you up without consuming a lot of calories. They can help lower your risk of diabetes and heart disease while providing your body with the high protein and healthy fat it needs.
2. Fresh fruit
Fresh fruit, especially berry fruits like blueberries, blackberries, and strawberries, which are high in antioxidants and vitamins, is a terrific snack option. They’re also packed in fiber and a delicious way to obtain your vitamins. While some fruits are high in sugar, eating fresh fruit in moderation can make you feel full and even hydrate you depending on its water content.
3. Sprouted grain bread avocado toast
Sprouted grain bread is made from whole grains that have begun to sprout. This type of bread is lower in carbs and higher in fiber than the typical flour bread most have in their cabinets, which means it can aid in weight loss and blood sugar control. Avocado makes for a great topping on toasted sprouted grain bread. The popular fruit is also low-carb, and is full of vitamins, nutrients, fiber, and healthy fats. Pairing the two together makes for a nutritious and filling treat.
4. Apple slices with almond butter
An apple a day may or may not keep the doctor away, but apples are a fantastic source of antioxidants, vitamins, and fiber in any case! The average medium apple contains less than 100 calories, making them a filling and low-calorie snack. Apples go well with almond butter, which is high in monounsaturated fats, which assist to lower bad cholesterol and reduce the risk of heart disease. The snack will swiftly fill you up while assisting in weight loss.
5. Celery with hummus
Celery is primarily composed of water and is high in dietary fiber. It’s also a low-calorie and low-carb snack, making it ideal for dipping in a healthy dip like hummus.
Chickpeas and olive oil are used to make hummus, which is a good source of heart-healthy fats. Protein and fiber, as well as vitamins A, E, and C, are all abundant in this dish. The Middle Eastern dip can aid in reducing inflammation and improving blood sugar control.
6. Greek yogurt w/ honey
Plain Greek yogurt has a lot of health benefits: it’s high in protein and calcium, and it’s nutrient-dense overall. It’s also high in probiotics, which can help regulate your digestive tract and enhance intestinal health. Research has also suggested that probiotics can help reduce stress, depression, and anxiety when consumed regularly.
Honey is high in antioxidants that can help lower blood sugar, making it a healthy addition to your yogurt. Adding fruit or healthy sweeteners can stack the benefits while also enhancing the taste of your Greek yogurt.
7. Air-popped popcorn
Although popcorn is low in calories and high in fiber, not all popcorn is created equal. Air-popped popcorn with a light seasoning is a healthier alternative to the butter-drenched monstrosity you may get at the movies.
Because air-popped popcorn is free of hazardous oils, its health benefits can be present while offering a tasty treat. Because air-popped popcorn is high in fiber, it can be a full snack without a lot of calories, which means it can aid weight loss.
8. Hard-boiled eggs
Hard-boiled eggs are easy to make and are also very nutrient-dense, high in protein, and low in calories. They’re high in vitamin B and antioxidants, and they’re lower in calories and fat than eggs prepared in other ways because they’re not cooked with oils or butter.
9. Whole grain pita w/ tzatziki sauce
Cucumbers and Greek yogurt are used to make tzatziki, which is strong in protein and low in calories, making it a great dip for other nutritious snacks! It’s commonly served with pita bread, but you can make this classic Greek pairing even healthier by using whole grain pita bread instead of standard pita.
10. Kale chips
Potato chips in all its flavors are a popular unhealthy snack, and they’re formulated with chemicals that could cause cancer. However, kale chips are a great, low-carb alternative to potato chips.
Kale itself is known to be a superfood – it’s high in fiber, antioxidants, vitamins A, B, and C, calcium and potassium. Kale, unlike potatoes, does not lose its nutritious value when roasted. Kale chips can help you snack healthily without adding too many calories to your diet with some slow roasting and light seasoning.
11. Edamame
Edamame is a popular appetizer that is most often served in Asian restaurants in the US. The snack is basically an immature soybean that is still encased in its shell casing, and many believe it’s delicious when lightly seasoned.
While soy itself has been a source of debate among health experts, soybeans have still been shown to be a great plant-based protein and can possibly lower cholesterol.
12. Dark chocolate
While pretty much all chocolate is delicious, dark chocolate is the only one that studies suggest may help reduce blood pressure and lower your risk of heart disease.
Dark chocolate is lower in sugar and higher in antioxidants and minerals than milk chocolate. Dark chocolate is high in calories and fat, so while it can still be a healthy snack, it’s recommended to consume it in moderation.
13. Asian pears
Asian pears are crunchy and sweet, and they contain copper and dietary fiber, which promotes heart health and blood sugar control.
These pears also contain potassium, which supports the regulation of your body’s immune system, vitamins C and K, which supports bone health. One pear can provide you with a significant amount of the recommended daily intake of vitamins and minerals.
14. Chia seed pudding
Chia seeds are a great little superfood that makes it easy to sneak in healthy fats like omega-3 into your diet. Omega-3 fats are good for your heart and joints, and they can also help you remember things. Chia seeds are also high in antioxidants and fiber.
For a simple chia seed pudding recipe, simply add ½ cup of the milk of your choice with 2 tablespoons of chia seeds and set it in the fridge for at least 3 hours, although overnight is recommended.
15. Roasted chickpeas
Chickpeas aren’t exclusively used for hummus. In fact, roasting them makes a delicious and healthy snack that’s full of health benefits. Chickpeas are a good source of protein, fiber, and iron.
Since it’s high in plant protein and fiber, chickpeas can also help you keep your appetite under control, which makes them a good option for when you need a low-calorie, filling snack.
16. Smoothies
Smoothies made with the correct balance of fruits and vegetables can be the ultimate healthy snack, but beware: too much sugar can negate the benefits of smoothies. In fact, this is a typical problem with store-bought smoothies, but creating your own allows you to control exactly what goes into your drink.
Because of the amount of fruits and vegetables that go into a healthy smoothie, it usually has a high fiber content, which helps you control your hunger and lose weight.
17. Sweet potato chips
Another delicious alternative to potato chips are sweet potato chips. Sweet potatoes contain a lot of fiber as well as vitamins B and C and minerals like iron, calcium, and selenium. They also help improve gut health by promoting a healthy digestive system.
You can make sweet potato chips at home by cutting a sweet potato into round slices, lightly drizzling them with olive oil and salt, and then baking them in the oven at 400F for 10-12 minutes on each side.
18. Mozzarella cheese with tomatoes and basil
If you’re looking for a snack with more sustenance that’s still low-carb, look no further than this classic Italian combo. Mozzarella is considered a healthy cheese with a high amount of calcium and a low amount of sodium and calories compared to other cheeses.
A caprese salad, which combines mozzarella, tomatoes, and basil, is a great way to fill in the gaps between meals. Tomatoes also add a layer of health to this dish because they’re high in lycopene, an antioxidant associated to a lower risk of heart disease and cancer.
19. Salsa and whole grain tortilla chips
Salsa is a popular , delicious dip with a surprising amount of health benefits! It’s low in calories and full of fiber while being a great source of vitamin C, since traditional salsa is made mainly of vegetables like tomatoes, onions, and jalapenos.
Because tomatoes are 95 percent water, salsa can help you stay hydrated while also burning fat thanks to the capsaicin present in spices like jalapenos.
When paired with a healthier chip – like a whole-grain tortilla chip – salsa and chips are a great snack for weight loss.
20. Protein shake
Protein smoothies with a high protein content can help you grow muscle and lose weight, but not all protein shakes are healthy. Protein powder, which varies from brand to brand, is commonly used in protein shakes. Make sure the protein powder you’re using is appropriate for you.
21. Bananas on whole wheat toast
Bananas are a great source of potassium and vitamin B6, and they’re also high in fiber. They may also assist to promote digestive health thanks to the fiber included in pectin and resistant starch. Bananas with whole wheat bread make a delicious pre- or post-workout snack. Both items are high in fiber, and whole-wheat bread is high in protein, providing you with extra energy for your workouts and supporting weight loss.
22. Oatmeal balls
Oats are incredibly healthy; not only are they gluten-free, but they’re also filled with important vitamins, minerals, fiber and antioxidants. They can also help you lose weight by reducing your appetite while eating fewer calories
You can make a protein powerhouse snack with rolled oats and a few other ingredients. Simply mix together rolled oats, a nut butter, a sticky sweetener, and an ingredient like dark chocolate chips. You can form balls from the mixture, and refrigerate them to snack on whenever you please.
23. Medjool dates
Medjool dates are an underappreciated snack with a slew of health benefits that should not be overlooked. Medjool dates are abundant in magnesium, potassium, copper, and calcium, and have a high fiber content. Because of their high fiber content, these small dates can help you feel fuller for longer. They’ve been shown in studies to reduce inflammation and boost your immune system.
24. Bananas with peanut butter
Combining these two healthful foods can make the ideal pre- or post-workout snack! Potassium-rich bananas can provide you with the energy boost you require. Peanut butter has been shown to promote heart health and lower the risk of heart disease.
25. Kiwi with dark chocolate
Kiwis are another underrated fruit that deserves more attention. Kiwis are high in vitamin C and dietary fiber and have a host of health benefits, like supporting your immunity system and improving your gut health.
Combining this unique fruit with dark chocolate, which has its own set of health advantages, results in a quick, healthy, and delightful snack that you can carry with you wherever you go.
26. Canned tuna
Believe it or not, canned tuna is a very healthy and affordable source of protein you can take with you on the go. Tuna in a can is low in carbs and high in omega-3 fatty acids, which are good for your heart. It can be used in a variety of dishes or eaten straight from the can if you’re in a hurry. While canned tuna should be consumed in moderation, it is still a good choice for nutritious snacking.
27. Goji berries
Goji berries are becoming increasingly popular, and for good reason: they contain all eight amino acids, as well as fiber, iron, and vitamin C, as do other berry fruits.
These berries are reported to be beneficial for eye health, immune system support, and blood sugar control, along with gut health and increased energy levels. Research has also suggested that goji berries can be beneficial for depression, anxiety, and insomnia. These super berries can make for a low-calorie, low-sugar snack that will tide you over between meals!
28. Cottage cheese w/honey
Cottage cheese is a healthy, low-fat cheese that can help you lose weight! It’s a great source of calcium and has been reported to regulate your blood pressure. Adding honey will make this snack a sweet one, while still doubling the health benefits that you get from both foods.
29. Mango with chili powder
Mangoes are a delicious fruit that’s high in fiber, with vitamins A and C, iron, calcium, and zinc. Research suggests that mangoes can improve blood sugar regulation and may even support gut health by easing symptoms of constipation.
Despite the fact that mangoes are high in natural sugar, eating them in moderation counts as a healthy snack. Add some chili powder to the fruit to balance off the sweetness, making this snack both sweet and delicious, as well as healthful!
30. Sunflower seeds
Sunflower seeds are tasty, savory, and easy to eat. They’re also a healthy snack that may help lower cholesterol, blood sugar, and blood pressure!
The nutrients packed into sunflower seeds, like magnesium and protein, may also play a role in reducing inflammation. They are also known to reduce your risk of heart disease and type 2 diabetes. However, since they are higher in calories and sodium, these should be consumed in moderation – but they’re a great snack for on-the-go.
Did you know?
The mind and the body are intimately connected. Your mental health is influenced by your nutrition and well-being, and your wellness is influenced by your mental health. Check your mental health and learn how it may be affecting your eating habits and weight control by doing some additional research on your own.