Can "Weight Loss" and "Snacks" Coexist?
However... they might also bring thoughts of tasteless, cardboard, and completely unsatisfying with them. Right?
Believe it or not, satisfying, delicious snacks can coexist with weight loss if we are aware of what to look for, what to prepare, and what tastes good. To help us figure that out, today I will be sharing my best weight-loss friendly snacks that aren't just nutritious, but tasty as well.
Wondering what my criteria is?
A good snack should include nutrient-dense whole foods where a little goes a long way, as well as protein and/or fiber. It also goes without saying that a good snack has to taste good. Keep reading to find out more!
I’m not talking about the honey roasted ones, of course. All the additives and coatings that some nuts have pack on calories and fat with little nutritional value. Plain nuts, however, have naturally occurring fats that are actually good for us.
In fact, studies show that people who eat nuts tend to be healthier and leaner!
Nuts contain protein and fiber, which means a small amount can go pretty far in terms of filling us up. Not to mention the vitamins and minerals we can get from nuts, and the fact that nuts are an incredibly fast and easy snack to grab on the way out the door! Perfect for our busy lifestyles.
Tip: Put a handful of unsalted/unsweetened nuts into a small container and throw it in your purse or bag.
Yes, fresh fruit contains sugar, but whole fruits (I'm not talking juice or sweetened, dried fruit) also contain a fair bit of water and fiber, not to mention their nutritional value with regards to vitamins, minerals, and antioxidants. Last but not least, fresh fruit is low in calories.
Fiber is something that not only helps to fill us up (known as the satiety factor) but also helps to slow the release of the fruit sugar into our bloodstreams and reduce the notorious blood sugar spike.
To balance sugar intake, try a variety of fruit (apples, pears, berries, etc.) and pair that with a handful of nuts.
Tip: Can't find fresh? Try frozen organic fruit. There are lots of options available.
Chia is considered a superfood and is not only high in fiber, but also contains protein and omega-3 fatty acids, as well as antioxidants, calcium, and magnesium.
Can you see how awesome these tiny guys are?
Chia seeds also absorb a lot of liquid, so by soaking them for a few minutes. They make a thick pudding that is delicious and filling.
Tip: Put two tablespoons in a bowl with ½ cup of nut milk and wait a few minutes. Add in some berries, chopped fruit or nuts, and/or cinnamon and enjoy! This makes for a delicious, healthy, filling and quick breakfast!
Boiled or Poached Eggs
Recent research shows that the cholesterol in egg yolks is NOT associated with elevated cholesterol or heart disease risk.
Yup, you read that right!
Tip: Boil a bunch of eggs and keep them in your fridge for a super-quick and nutritious snack! Eggs are also great to add on top of salads to make them more filling.
Veggies contain fiber and water to help fill us up, and again, are full of vitamins, minerals, and antioxidants.
On busy days, we can easily open a bag of baby carrots and/or cherry tomatoes, give them a quick rinse (they’re already bite-sized), and we're good to go!
Tip: Add a tasty dip. Have you tried almond butter on celery? How about trying my new hummus recipe below?
Go ahead and try one, or more, of these healthy snacks. If you're a busy mom or have marathon-like days, prepare them the night before if you need to. They will not be tasteless, like cardboard, or completely unsatisfying. Trust me.
Get started by trying out the delicious hummus recipe below!
Hummus Vegetable Dip
Makes about 2 cups
- 1 can chickpeas (garbanzo beans), drained & rinsed
- 1/4 cup tahini
- 1 garlic clove
- 2 tbsp olive oil
- 2 tbsp fresh lemon juice
- 1/2 tsp ground cumin
- 1 dash salt
- 1 dash pepper
- Put all ingredients into a food processor and blend until smooth. You may need to thin it out with a bit of water, so add it 1 or 2 tablespoons at a time and blend.
- Serve & enjoy!
Tip: Don’t like the taste of sesame? Use an avocado in place of the tahini.
"This is not a fad diet! It really works!! The success I feel each time I eat a healthy meal is incredible!"
-Simple Swaps Member Bonnie
Want More Snack Suggestions?
If you need more help selecting and planning healthy snacks to help with your weight loss goals, I am here to help!
Planning what you eat should be easy and effective, not draining! I created the Simple Swaps Guide to Meal Planning & Prepping to help give you some simple tips and tricks. This guide was created to offer my best suggestions to help you make small changes that will have a big impact on overall health.
Click on the button below to access this free guide.