The Best Snacks for Weight Loss


By Amy Gorin, MS, RDN

Want a list of the best snacks for weight loss? Here you go! Use these healthy, yummy snacks to fill satiated for longer!


Wondering how you can put together a healthy snack for hours of energy without the extra calories? Here you go!


I'm a snacker. In fact, as I'm writing this, I'm munching on a few crackers and cubes of cheese. I love snack meals as much as I love snack time itself.


While I definitely wouldn't advise trading all your healthy quick meals for snacks, healthy snack time most definitely has its place if you also enjoy snacking. How to make good choices with snack foods? When making food choices, I encourage you to think outside the vending machine chips and candy box because snacks are soaring to a whole new nutritious level.


Think crunching on roasted chickpeas and an apple instead of potato chips and chocolate! Go ahead and take a look at these out-of-the-box snack ideas that can easily be turned into mini meals. If you're eating a snack just to have a filling snack, aim for a smaller portion–no more than about 150 to 200 calories.


Hello, weight loss snacks! These healthy on the go ideas are easy!

The Best Snacks for Weight Loss


Feeling a mid-afternoon slump coming on? I rely on healthy snacks to keep me going year-round, especially during this busy back-to-school season. If you have kids, I know it's hard enough to get them ready and out the door in time.


If you don't have children, like me, that doesn't make this time of year any calmer! My stay-fueled strategy when I'm this busy: in between meals, I look for simple bites made with filling ingredients–like nuts, whole grains, fruits, and veggies. A banana ice cream with nut topping is one of my favorites!


Healthy snacking doesn't need to be complicated. I love making watermelon "fingers" for a quick and easy bite—especially this time of year! 


If you're bored of the same old snacks, try these new spins on healthy snacks:

Cottage Cheese Parfait

I love cottage cheese. It’s so creamy, and ½ cup contains 13 grams of protein—making it a great source of protein. It's also a good source of calcium. Top a bowl with blackberries, blueberries, walnuts, granola, and cinnamon. You can also go for a savory version with avocado, grape tomatoes, and cilantro. You can even add a drizzle of olive oil on top!

Strawberry Toppings Bar

Strawberries are a treat and full of disease-fighting antioxidants. To make the fruit even sweeter, set up a toppings bar. Offer spoonfuls of whipped cream, mascarpone, chocolate, sprinkles, nuts, and trail mix. 

New Spin on Hard-Boiled Eggs

If you're a fan of protein-packed eggs, try serving up avocado deviled eggs for snack time. The healthy-fat-packed avocado adds creaminess, in lieu of mayo. Whip out your food processor, and get going!


Hello, weight loss snacks! These healthy on the go ideas are easy!

Comfort Foods That are Good for You


When I’m stressed, sad, or just plain bored, sometimes I reach for chips  or chocolate. But often, I choose to munch on a frozen banana, salad, tea or nothing at all. As it turns out, research published in Health Psychology shows all three options can equally soothe a bad mood.

Researchers at the University of Minnesota conducted several experiments. In one of them, 110 college students were given either their favorite comfort food like chocolate or ice cream, an equally liked non-comfort food such as popcorn or almonds, a food they were neutral about granola bars, or no food.

All foods—as well as no food—were all about equal in  boosting the students’ negative moods. Interestingly, the amount of food wasn’t an issue either. Both small and large portions were soothing.

So next time you need a mood boost, try reaching for a healthier snack—like the picks below—or skip the nosh and take a walk, call a friend or shop online for those Fall boots you’ve been wanting.

Hello, weight loss snacks! These healthy on the go ideas are easy!

The Best Snacks for Traveling While Losing Weight


I’m always that person who travels with a gigantic snack bag. Hey, I want to make sure I have ample snacks on a road trip! And I like to be prepared because I can’t be sure of the offerings that will be available at a convenience store or vending machine.


I always think about my packing list and what I’ll take aboard a plane to munch on. Since flights can be very long, I always plan to be prepared when hunger strikes!


Traveling this summer? Give these snack picks a try. I'm giving you ideas both for the plane and a car ride that'll stay fresh without any need for a cooler. And remember: You can always add low-calorie fruits and veggies to any snack to make it heartier.


I find a warm cup of tea soothing on a long plane ride. I love fruity Echinacea tea for an on-board immunity boost and a green peppermint tea for a morning wake-up on an overnight flight.

Try it: Pukka Herbs Elderberry & Echinacea, Traditional Medicinals Organic Green Tea Peppermint

Fruit-and-Nut Bars

I always carry a fruit-and-nut bar in my bag, and when traveling is no exception. The protein and healthy fat in the bars help tide me over, whether during a designated snack time or a lag in between meals.

Try it: Larabar Lemon, KIND Dark Chocolate Nuts & Sea Salt

Roasted Chickpeas

Beans like chickpeas boast protein and fiber that will help to keep you full. Roast ‘em, and they’re easy to transport in a zip-top baggie.

Try it: Healthy roasted chickpeas

Nuts and Nut Butter

If I’m not in the mood for a fruit-and-nut bar, I’ll have a handful of nuts. Or I’ll pack a single-serve packet of almond butter, which I may pair with pretzels served in-flight or a sliced banana.

Try it: Wonderful Pistachios Sweet Chili, Justin’s Classic Almond Butter 1.15 Oz Squeeze Pack

Candied Pistachio

Sweeten pistachios with pomegranate juice, unsweetened cocoa powder, and candied ginger.

Try it: Candied pistachio dessert

Fresh Fruit

A long flight is dehydrating, so I like to have a fresh-fruit snack on hand. Pack bananas, apples, and pears—which will all stay fresh without refrigeration. Also bring along a baggie of baby carrots, sliced bell peppers, and grape tomatoes for a crunchy travel snack. I store grapes in mini spill-proof containers.

Try it: Oxo Mini LockTop Containers


Rich in heart-healthy monounsaturated fats, olives are a filling in-flight snack.

Try it: Pearls Olives to Go!Gaea Olive Snack Green Olives with Chili and Black Pepper


Once I’ve prepared all my goodies, I pack them in a travel-friendly bag. I love:

More Healthy Snack Ideas


Want even more healthy snack ideas? Here you go!

  • You can design snacks that won't break the calorie bank and that offer balance to your day. They can even serve as mini meals! In this USNews.com article, my dietitian colleagues and I weigh in on our go-to snack picks. 

This blog post was updated in September 2020. A version of this content originally appeared on WeightWatchers.com.


Hello, weight loss snacks! These healthy on the go ideas are easy!


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I'd love to hear from you! What are your favorite healthy snacks? What are your go-to store bought options?


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