Whether you’re managing your weight or just looking for healthier choices, eating low-calorie, nutrient-rich snacks can keep your energy stable and help you avoid cravings for unhealthy foods. We’ll explore smart snack ideas that support a healthy, balanced diet and will help you stay on track without sacrificing flavor.
The role of snacks in a balanced diet
For many of us, snacking is a part of daily life. One survey found that 75% of Americans snack daily, with many replacing meals like breakfast or lunch with a snack.
Snacking by itself isn’t necessarily a problem. The problem occurs when your snacks are too large or you snack too often, especially if your snacks of choice are unhealthy foods that offer little nutritional value — think chips, cookies, and other processed foods high in sugar, salt, refined grains, and unhealthy fats. When we choose these foods, we miss the chance to give our bodies the whole, nutrient-rich foods they need.
How snacks can prevent overeating
When we choose sensible amounts of the right foods, snacking can prevent the energy dips our bodies may experience if we go several hours between meals. Snacking can also help control appetite by preventing unhealthy cravings. And done right, snacks can provide our bodies with extra bursts of nutrients, especially when we choose snacks like fresh fruit or nuts.
Because excessive snacking can lead to weight gain, it’s important to control your portions and choose lower-calorie, nutrient-dense snacks. For example, opt for fresh, whole foods like fruits and vegetables that provide essential vitamins, minerals, fiber, and antioxidants. Reach for small quantities of high-protein snacks like nuts, cheese, and beans, which can make your snacks more satisfying and keep you full longer. And opt for whole-grain versions of bread or crackers.
You can try out some smart snacking strategies like portioning out your snacks ahead of time and making an effort to eat mindfully by savoring the flavors, colors, and textures of your snack.
Tips for assembling healthy snacks
The most healthful and satiating snacks contain a combination of protein, fat, and carbohydrates. This doesn’t have to be complicated. For example, a handful of whole-grain crackers (carbohydrate) with some low-fat cheese (protein, fat) and a small amount of dried fruits (carbohydrates) provides all three macronutrients.
With a little planning and the right ingredients, you can create quick, nutritious options that will keep you energized throughout the day. These simple tips can help you assemble satisfying snacks that are good for your body.
Prep healthy options like fruit and veggies by keeping them washed and ready. You can store your prepared produce in containers in the refrigerator to make your snacking choice easier.
Prioritize minimally processed whole foods.
Plan ahead so when hunger strikes, you’re ready with something healthy.
Experiment with different food groups. Try combinations like yogurt with berries, carrots with hummus, or bananas with peanut butter. These combos are balanced, satisfying snacks.
Keep temptations out of sight by storing unhealthy snacks in harder-to-access areas of your kitchen. Or commit to not keeping unhealthy snacks in your house so they don’t tempt you. Make sure that healthier options, like fruits and vegetables, are within easy reach.
Stay hydrated throughout the day. Drink water or unsweetened tea instead of sugary drinks.
15 ideas for healthy, low-calorie snacks
Here are some suggestions for healthy, low-calorie snacks. Each one provides roughly 150 to 200 calories.
- One banana, sliced and spread with 1 tablespoon peanut butter
- One medium apple or pear with 12 almonds
- 1 cup of grapes or cherry tomatoes with one string cheese
- 1 cup of raw carrots, broccoli florets, cherry tomatoes, or bell peppers with 2 tablespoons of black bean dip or 1/4 cup hummus
- 1/2 cup edamame (soybean in the pod)
- 1 cup tomato soup with five whole grain crackers
- 6 ounces plain Greek yogurt with 1/2 cup fresh or frozen berries and a sprinkle of granola
- 1/4 cup trail mix containing dried fruit, dark chocolate, and walnuts
- One small slice whole-grain flatbread with 1 tablespoon almond butter and 1 teaspoon fruit spread
- 1/3 cup rolled oats cooked in 1 cup milk with cinnamon
- 3 cups air-popped popcorn with 2 tablespoons shredded parmesan cheese
- One hard-boiled egg and 12 almonds
- Fruit smoothie blended with 1 cup milk, half of a small banana, and 1/2 cup berries
- Five whole wheat crackers and 1 ounce cheddar cheese
- One half of a small whole-wheat tortilla with two slices of turkey, tomato, and a few slices of avocado
Because calorie counts can vary from product to product, it’s always a good idea to check the Nutrition Facts label and adjust your serving size accordingly.
