Healthy Snacking for Weight Loss

Sometimes you just need a bite of something to keep you going. But you’ve heard that eating between meals isn’t good for you.

Snacks are okay, as long as you don’t overdo it and you make smart food choices. If you want an afternoon pick-me-up or after-dinner snack, have a piece of fruit, or spread peanut butter or low-fat cream cheese on whole wheat toast. Don’t forget to include snacks in your daily food count. Remember, one tablespoon of peanut butter spread on a slice of whole wheat toast counts toward the grains and the protein foods group.

Can You Snack and be Healthy?           Snacks: Celery and Peanut butter with Raisins

Yes, of course! When you feel like having a little treat it’s sometimes best to indulge then get back to healthy eating than to ignore it until the craving is too intense to ignore. The trick is to get back to eating nutritious food and that includes healthy snacks too. Avoid sugary foods, even if they are low-calorie. Sugar is addicting and should be avoided. Candy bars should always be off-limits – try to find something more nutritious. Your body will love you for it!

Here are a few tips for healthy snacking

  • Stay away from “empty calories.” These are foods and drinks with a lot of calories but not many nutrients. Chips, cookies, sodas, and alcohol don’t have many nutrients.
  • Make your snack healthy. Try an ounce of cheese with some whole-grain crackers.
  • Try a container of low-fat or fat-free yogurt. Read the label though – yogurt may have more sugar than you realize – look for cornstarch or glucose content.
  • Eat some low-fat popcorn.
  • Put fruit instead of candy in the bowl on your coffee table or in your office.
  • Keep a container of clean, raw vegetables in the fridge for snacking on. Carrots and celery make great snacks without ruining your diet.
  • If you want some chips or nuts, don’t eat from the bag. Count out a serving, then put the bag away. If you are still hungry, wait a few minutes and if still hungry, grab a piece of fruit.
  • When you’re out and need a snack, don’t be tempted by a candy bar. Instead, take along some fruit or raw vegetables.
  • Prep your snacks for the week or if you can, buy peeled, cut and washed veggies and fruit. Having fresh peeled and ready will make them quick and easy.
  • Try mixed nuts. Nuts are packed with protein which helps you stay full longer and they are heart-friendly!  Mixed Nuts - Healthy Snack

Good Snack Choices

Choose your snacks wisely.

Sometimes you just need a snack. When the urge strikes, be ready by knowing your substitution choices. Want a lot of something – look for the lowest calorie snacks like pretzels or nuts. Remember to think about the nutrients. You can have 12 potato chips for 100 calories, but they are high in fat. Wouldn’t you rather have a piece of celery and peanut butter, some pretzels or nuts?  They still have a fat content but you’ll feel more satisfied.



How much?

25 Calorie Snacks

Bell Pepper 1 large
Carrot Pepper 1 large
Celery 4 stalks (7 1/2″ – 8″ long)
Radish 25 (1 medium 3/4″ – 1″ diameter)
Cabbage 1 cup shredded
Plum 1 large
Apricot 1
Saltine 1


How much?

50 Calorie Snacks

Carrot Pepper 1 large
Celery 5 stalks
Radish 12
Cabbage 1 cup shredded
Plum 1 large
Apricot 1
Saltine 1


How much?

100 Calorie Snacks  

Popcorn 6 cups microwave
Black Olives 16
Cantaloupe & Cottage Cheese 1 large
Hard Salted Pretzel 1 (about 108 calories)
Rold Gold 16
Celery & Peanut Butter 1 stalk (7 1/2″ – 8″ long)
1 tbsp peanut butter
Radish 25 (1 medium 3/4″ – 1″ diameter)
Cherry Tomato 4 large
American Cheese 3/4 slice (about 133 per slice)
Apricot 4 large
Shrimp 13 large steamed or broiled
Marshmallow 4 large
Gummi Bears 12
Chocolate Kisses 4 1/2
Blueberries 1 cup (about 85 calories)
Chocolate Chip Cookies 2 medium 2 1/2″ diameter
Potato Chips 12

Thank you for stopping by today. We know your time is valuable and we’re happy you are doing good things for your health! Wishing you the best of health!

Read about some more tips for staying closer to your diet goals when eating out – Dining Out? Try These Tips for Delicious & Healthy Food Choices


Keep some healthy and nutritious nuts or low-calorie Pretzels in the house for when you need a little snack. 100-Calorie packs are perfect !


Author: Joan E Wilder

We provide information and motivation focused on the importance of physical activity to our quality of life. It is our hope to help people invest in themselves by staying active throughout their lives. It's that important.

8 thoughts

    1. Hi GP! Thank you for stopping by – hum, moderation – I know it well. It can be tough to overcome – but what about taking small steps. Think about how you’ll feel better if you eat in moderation. I get that bloated feeling when I eat too much! For dinner you can make something you want but don’t want a lot of (more protein). Or, make just enough for the # of people who are eating the meal. When we go out, I have gotten into the habit of saving half my dinner for lunch the next day. Since the portions are the same for men and women I have plenty to fill me up. And if I eat too much, I regret not having enough for lunch. Can you find a trick that you think would work for you?

      1. I took the easy way and eat my main meal midday. That way by the time I go to bed, that baseball in my stomach has gone away. I was on a great diet of smaller proportions, but somehow my taste buds made the meals grow in size after a while.

        1. I’ve heard that is a great way to keep your weight in control. It gives your body a chance to digest before going to bed. I like to do that on Sunday’s but all we’ve done is eat a little earlier then. That’s a good tip GP – thank you! Hope your day is great!


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