Goodbye Junk Food: Healthy Snacks for Weight Loss

Struggling to get through your day without some snacking? Get inspired with our collection of 18 healthy snacks for weight loss. Curb your hunger without adding extra calories to your diet.

Why healthy snacking helps with weight loss

Healthy snacking helps with weight loss because you will not eat unhealthy junk food just to meet immediate hunger strikes.

Small quantities of food between meals will help you from feeling overly hungry. That way, come lunchtime, you will not overeat and ruin your diet.

But not all snacks are the same. Get inspired with Body Shaping Zone approved nutrient-dense but low in calories snacks. Keep on your weight loss journey without the “dieting” struggle.

Also, remember to hydrate properly. Our bodies misinterpret thirst for hunger. Clear filtered water is your best friend.

Healthy snacking is a winning strategy for hitting your weight loss goals faster.

A simple healthy snack for weight loss ideas

Let’s start our list with some simple single-ingredient choices. These are great when you are on the run, or at work, as they are simple to transport.

Mixed nuts

Mixed nuts are a top pick for an easy snack. They pack healthy fats, protein, and fibre into one bite. Eat mixed nuts in moderation, as nuts are calorie-dense. A handful per day is about right. It’s amazing how such a small amount can be filling and good for you!

Dry-roasted chickpeas

Dry-roasted chickpeas are a crunchy, protein-packed option for a nutritious snack. They’re a good source of fibre, which can help you feel full and support a healthy digestive system. Chickpeas also help regulate blood sugar due to their low glycemic index

They are versatile and can be seasoned to suit your taste. That makes them delicious healthy snacks for weight loss.

Roasted Seaweed

Roasted seaweed is another healthy snack option for weight loss for a few reasons:

• Seaweed is very low in calories and fat.
• The fibre in seaweed can help you feel full and satisfied, reducing cravings and helping you eat less overall.
• Some studies suggest seaweed may help regulate blood sugar levels.
• There are many types of seaweed, each with a slightly different flavour. Explore different varieties to find the ones you enjoy.
• One serving is around 5 g to 10 g dry weight.

Note that roasted seaweed snacks may have added oils or seasonings. Check the label for calorie and sodium content. Find out more about the health benefits of eating seaweed.

Sugar Snap Peas

Sugar snap peas are great healthy snacks for weight loss for a few reasons:

• Low in calories and fat: One serving is about 1 cup (160 grams).
• High in fibre: The fibre content in sugar snap peas helps you feel full and can curb cravings throughout the day.
• Packed with nutrients: Sugar snap peas are a good source of vitamins C, K and manganese.

They are also crunchy and satisfying – a good alternative to chips or other processed snacks.

Try these suggestions for enjoying sugar snap peas as a snack:

• Pair them with a healthy dip like hummus or guacamole.
• Sprinkle them with a little salt and pepper.
• Enjoy them frozen for a refreshing and crunchy treat.

Kale chips

Kale chips are a great snack for losing weight. They are low in calories, nutrient-dense packed with vitamins A, C, and K, and fiber.

Here’s a simple way to make Kale chips:

1. Preheat your oven to 150°C. Wash and tear kale leaves into bite-sized pieces.
2. In a large bowl, toss the kale with a tablespoon of olive oil, salt, and pepper (or your favourite seasonings).
3. Spread the kale in a single layer on a baking sheet and bake for 10-15 minutes, or until crisp.

Enjoy plain or pair them with a healthy dip like hummus or guacamole. Store Kale chips in an airtight container at room temperature. They last well for up to one day like this.

Air-popped Popcorn

Popcorn made without extra fats is a great healthy snack for weight loss. You can enjoy it plain or flavour it to your taste:

• Air-popped popcorn, without toppings, is naturally low in calories and fat. That makes it a waistline-friendly snack.
• Popcorn is a whole grain and a good source of fibre that keeps you feeling full and satisfied.
• Popcorn contains antioxidants that can help protect your cells from damage.

To enjoy popcorn as a healthy snack:

• Skip the microwave popcorn bags. Those are often loaded with extra fat, sodium, and artificial flavours. You can easily air-pop popcorn at home on the stovetop.
• Season it yourself. Add flavour with healthy toppings – nutritional yeast, herbs, spices, or a drizzle of olive oil.

Savoury healthy snacks for weight loss

Let’s expand our list of healthy snacks for weight loss with some savoury combinations. They are easy to prepare and perfect for any time of the day. These snacks also hit the right spot combining flavour with nutrition. You will not miss out on good food.

From crisp veggies paired with rich dips to cheese and fruit combos, you have plenty of choices. All will satisfy your cravings without ruining your weight loss journey. Give them a try and enjoy guilt-free snacking!

Grapes and cheese

Grapes and cheese are a classic snack. Easy to prepare, the combination of sweet and savoury flavours is also healthy:

• Grapes are a good source of vitamins, minerals, and fibre. They’re particularly rich in vitamin C and antioxidants – both of which help boost your immune system.
• Cheese is a good source of calcium, protein, and healthy fats. Calcium is essential for strong bones and teeth.

Things to keep in mind:

• Portion size: Both grapes and cheese are nutritious. But watch your portions, especially with cheese, as it’s higher in calories and fat. Certain cheeses, like goat cheese or ricotta, are lower in fat than others.
• Pick your cheese type. Cheddar or Swiss cheese pair better with grapes than softer varieties – brie or camembert. The tannins in grapes can sometimes taste bitter with soft cheeses.

Cottage cheese with cherry tomatoes

Cottage cheese with cherry tomatoes is another light and refreshing snack. It is easy to prepare and a healthy choice for weight loss:

• Nutrient-rich: Cottage cheese is a good source of protein and calcium, important for muscle building and bone health. Cherry tomatoes are packed with vitamins A and C, and antioxidants like lycopene which can be beneficial for heart health.
• Low in calories: One serving is about 7-8 cherry tomatoes and a half-cup of low-fat cottage cheese.

Ideas for this snack:

• Add a sprinkle of herbs to cottage cheese for a classic and refreshing option.
• Add a drizzle of olive oil, balsamic vinegar, or a squeeze of lemon for extra flavour.
• Roast the cherry tomatoes with olive oil and balsamic vinegar for added flavour.
• Add extra vegetables like cucumber or lettuce for variety.

Hummus and veggies

Hummus and veggie sticks are satisfying, and delicious healthy snack for weight loss. They are also easy to transport and enjoyable anywhere.

• Nutritious: Hummus is a good source of protein and fibre from chickpeas. Vegetables provide vitamins, minerals, and antioxidants.
• Variety: There are endless possibilities for veggie dipping! Choose from baby carrots, celery sticks, and cucumber slices. Try dipping cherry tomatoes, capsicum strips, or broccoli florets.
• Being low in calories, this snack is a guilt-free way to ease your hunger.
• Portion Control: A serving of hummus is 2–4 tablespoons, or about the size of a golf ball. One serving of carrot sticks is usually 1 carrot (about 120 grams).

Guacamole with Red capsicum

Red capsicum with guacamole is another great veg and dip combination. Let’s add it to our healthy snacks for weight loss list.

• Nutrient-Rich: Red capsicum is a low-calorie source of vitamins, including A and C, and fibre. Guacamole provides healthy fats from avocado, which keep you feeling fuller for longer
• Portion Control: It’s easy to control your portion with this snack. Slice about one-third of red capsicum (75 grams). Dip the stripes in guacamole (a standard serving is about two tablespoons).

Celery sticks with cream cheese

Celery sticks with cream cheese are another simple and popular combination among healthy snacks for weight loss.

Here are a few tips for the best tasting celery sticks with cream cheese snack:

• Choose fresh, crisp celery stalks for the best flavour and crunch.
• Opt for a lighter reduced-fat cream cheese to minimise the fat content.
• Choose a flavoured cream cheese for extra taste. Chive and spring onion or herb and garlic are great options readily available.
• Add chopped nuts, raisins, or dried cranberries for extra flavour and texture.

Cherry tomatoes with mozzarella 

Other savoury healthy snacks for weight loss are cherry tomatoes with mozzarella, also known as a mini Caprese salad:

• Simple and nutritious: They provide vitamins C and A from tomatoes and protein from mozzarella.
• Low-calorie: A snack-sized portion is relatively low in calories.
• Portable and versatile: They’re easy to pack and take on the go.
• Portion control: A single serving of cherry tomatoes is 7-8 cherry tomatoes. Pair your cherry tomatoes with a low-fat mozzarella ball (28-30 grams).

Ideas to enjoy your cherry tomatoes and mozzarella:

• Pair them with a drizzle of balsamic vinegar or olive oil. Add a pinch of salt and pepper for a classic Caprese flavour.
• Thread them onto skewers for easy eating.
• Add a fresh basil leaf for extra flavour and colour. What looks good tastes better 😉

Sweet healthy snacks for weight loss

For those with a sweet tooth, here are a few guilt-free healthy snacks for weight loss that won’t derail your diet!

Banana

A humble common bananas make for great and simple healthy snacks for weight loss:

• Ripe bananas are naturally sweet, curbing your desire for sugary snacks.
• Bananas are a good source of potassium and fibre, which can help you feel full and regulate your appetite.
• Bananas are an easy snack to take on the go.

As usual, do not go overboard. The standard portion is one medium banana, weighing about 150 grams.

A piece of fruit

While bananas are the sweetest, any piece of fruit is a great snack for losing weight. Apples, pears, grapes, grapefruit, and oranges are easy to take with you.

• Fruits are naturally sweet, yet they are low in fat and calories. They are also a good source of minerals and vitamins A and C to support your overall health.
• With so many fruits, there is surely one to suit your taste and mood.
• Fresh fruits are portable and need no preparation. They make a perfect on-the-go snack.
• Fruits are a good source of fibre, which aids digestion and keeps you feeling fuller for longer.

Fresh vs. Dried Fruit: Dried fruit is higher in sugar and calories – simply because you tend to eat more. Be mindful of your portion size: A portion of dried fruit is only 30 grams, while fresh fruit is 150 grams. In short, one juicy apple will fill you up more when fresh than when it’s dried.

Almonds with an apple

Almonds with an apple are a delicious and healthy match for several reasons:

• Nutritious: Apples provide fibre, vitamin C, and antioxidants like E and polyphenols. Almonds are a good source of healthy fats, protein, and fibre.
• Balanced: The combination of fibre and healthy fats helps you feel full for longer. It also prevents blood sugar spikes.
• Portable and convenient: Both apples and almonds are easy to take with you on the go.

Greek yogurt and mixed berries

Greek yogurt with mixed berries is another classic to add to our healthy snacks for weight loss list.

• Probiotic Boost: Greek yogurt contains probiotics, which promote gut health.
• Berries add fibre and antioxidants to the mix. These promote gut health and overall well-being.

Remember: Choose plain Greek yogurt and add fresh berries to minimise your sugar intake.

Dark chocolate and almonds

In moderation, dark chocolate and almonds offer a combination of nutrients and benefits:

• Healthy Fats and Protein: Almonds provide healthy fats and protein. A recommended serving of almonds is around 23 (1/4 cup), which is roughly a handful.
• Antioxidant Power: Dark chocolate is full of antioxidants that benefit your health. Look for a higher cocoa content – 70% or more. Stick to the recommended serving size listed on the package – around 28 grams.
• Health benefits: Dark chocolate has flavonoids that help the heart. Almonds have monounsaturated fatty acids that also improve heart health. Together, they lower cholesterol.

Key: Moderation is key! Choose dark chocolate with a high cacao content and do not eat the whole block at once.

Chia pudding

Chia seeds are a marvellous complete protein source. They contain all nine essential amino acids your body needs.

• Easy to Make: Chia pudding is easy to prepare. Plus you can add various flavours and toppings to suit your taste. Add fruits, nuts, or a drizzle of dark chocolate for extra flavour.
• High in Protein and Fiber: Chia seeds are loaded with protein and fibre. That means you will feel full and satisfied for longer.

Chia pudding is a great option because it’s easy to make and requires no cooking! Here’s a basic recipe:

Ingredients:

• ¼ cup chia seeds
• 1 cup milk (dairy or non-dairy)
• 1 tablespoon honey or maple syrup (optional)
• ½ teaspoon vanilla extract (optional)
• Pinch of salt (optional)

Instructions:

1. In a bowl or jar, whisk together the chia seeds, milk, sweetener (if using), vanilla extract (if using), and salt (if using).
2. Let the mixture sit for at least 15 minutes, or stir occasionally, to allow the chia seeds to absorb the liquid and thicken the pudding.
3. For the thickest pudding, cover and refrigerate for at least 2 hours, or even overnight.

Additional recipe variations:

• Explore different milk flavours like coconut milk or almond milk.
• Add a pinch of cinnamon or cocoa powder for extra flavour.
• Layer chia pudding with yogurt and granola for a parfait.

Tip: Prepare chia pudding ahead of time for a quick and grab-and-go snack.

Tips to enjoy your healthy snacks

Enjoying your healthy snacks comes down to timing and planning. Have your snacks ready for busy days at work or when out about.

Time Your Snacks

It is better to have a nice healthy snack between meals than to starve. With a regular healthy meal, your body will get in the rhythm. You will not overeat come the lunchtime.

You will need smaller portions for your main meals, eating less overall. Having small meals every 2-3 hours, you will not feel starved or “dieting”.

Plan ahead for work

We all know, that getting through a workday can be tough. Pack your own healthy snacks to avoid unhealthy vending machine temptations.

• Dedicate some time on the weekend to prepare and portion out snacks for the week.
• Pre-portion snacks to avoid overeating.
• Focus on whole foods: Choose whole fruits, vegetables, and nuts.
• Include a mix of nutrients: Aim for a balance of protein, fibre, and healthy fats to keep you satisfied.
• Healthy Fats: Include healthy fats for sustained energy: nuts, avocado, or plain yogurt.

Hydration

Last but not least: Keep drinking enough water throughout the day. Having a glass of water often fills you up without needing to snack. Plus hydration is good for your body and skin – an added bonus.

Aim for the recommended 2 litres of water per day – or even more on a hotter day.

Summary

Hope we gave you some inspiration and many ideas for healthy snacks for weight loss.

If you are struggling to lose weight on your own, visit our Body Shaping studio in Sydney CBD or Lane Cove. We offer a natural weight loss program with full help and support from a trained team.

Our unique program combines low-impact exercise with vacuum massage for accelerated results. Weight loss nutrition coaching and guidance is also an important part of the program.nutrition coaching and guidance.

FAQs