How many times have you come home after a long day and devoured the first food you find? Despite your best efforts to choose healthy snacks, it can be hard to make reasonable choices when your stomach is sounding its hunger alarm.⏰
Hunger pangs aren't the only hurdle to healthy snacking patterns: While most people can point out less healthy items—i.e., that family-sized bag of chips or king-size candy bar—what makes a snack better for you in the first place? According to Jaclyn London, MS, RD, CDN, the most nutritious snacks often include at least one unpackaged item without a nutrition label—e.g., a piece of fresh produce. “The closer a food is to its original state, the more nutrient-dense it's likely to be,” London says.
Another way to determine whether your snack qualifies as healthier. Think about how—and how much of it—you eat. Research suggests that people tend to eat more when mindlessly snacking or when distracted. Double or triple a snack serving, and you might find yourself gobbling up the caloric equivalent of a full meal.
One positive way to look at snacking, according to the Academy of Nutrition and Dietetics, is to picture snacks as small meals that serve as a “bridge” to get you from one primary meal to the next.
For some healthier snacks that can lead to weight loss (and actually taste good), read on: Go savory: 8 healthy snack ideas
Remember: If your savory snack contains protein, fiber, and healthy fats, it’s most likely a healthy choice. “I typically recommend combos that combine produce, whole grains, starchy veggies, satisfying protein, and fat-containing additions like nuts and nut butter, seeds, spreads—like hummus and tahini—hard-boiled eggs, or cheese,” London says. Alternatives may include:
1. Edamame
If you’re looking for a simple snack that packs a nutritional punch, edamame beans are a great choice: A half-cup serving of edamame contains 7 grams of protein and 3 grams of fiber, as well as calcium, which many adults in the U.S. don’t get enough of. You can find the green soybeans, which either come in pods or are de-shelled, in most grocery stores in the frozen vegetable section. Just microwave a serving (about half a cup of shelled beans or a heaping cup of beans in their pods) and sprinkle it with a bit of sea salt to enjoy.
2. Caprese Bites
The elements of a Caprese salad deliver vitamins C and A (tomatoes), fat and protein (thanks to low-fat or fat-free mozzarella cheese), plus a burst of flavor (thank you, basil!). Thread these ingredients on a toothpick or stack them on a bite-sized piece of bread for portability.
3. Baby Carrots and Hummus
Often find yourself reaching for crunchy snacks? Try baby carrots. Easy to pack in a reusable storage container or baggie on the go, they’re rich in fiber, as well as vitamins C and A. Just add hummus: Made from smashed chickpeas with spices, oil, and/or tahini, this dip is a great source of protein, fiber, and healthy fats.
4. Popcorn with Parmesan and Thyme
Instead of buying pre-packaged popcorn, which can sometimes deliver a long list of unnecessary ingredients, pop your own on the stove or microwave and add a sprinkle of Parmesan cheese and dried thyme. This particular recipe not only contains fiber from popcorn, London says, but protein from Parmesan, a higher protein cheese.
5. Sweet Potato Garlic and Rosemary Oven Fries
Sliced sweet potatoes (which provide fiber, protein, and complex carbs) make excellent oven-baked fries. To try them, sub in sweet potatoes for Yukon gold in this recipe.
6. Swiss Cheese and Grapes
In a hurry and need something that requires zero prep? Grab a cup of grapes to load up on fiber and vitamin C, and about 1 ounce of cubed, low-fat Swiss cheese, which contains satiating protein and calcium.
7. Shrimp and Cucumber Tzatziki Bite
Shrimp delivers a dose of protein without a lot of fat—and the same goes for fat-free Greek yogurt. Combine these protein powerhouses with raw cucumber, lemon juice, and herbs like mint and dill, and you’ve got a light snack that’s sure to wake up those taste buds. Try the recipe here.
8. Zucchini Sticks with Honey Mustard Mayo
Zucchini is a nutrient-dense veggie that serves up the fiber and complex carbs. When coated in breadcrumbs and baked, zucchini sticks taste similar to fries. To add fat to the mix, try this recipe which includes a homemade honey-mustard mayo for dipping.
