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What Are Some Healthy Snacks You Can Have Without Breaking Your Calorie Budget?

Natalie
Stein
February 7, 2023
What Are Some Healthy Snacks You Can Have Without Breaking Your Calorie Budget?
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What Are Some Healthy Snacks You Can Have Without Breaking Your Calorie Budget?

In this article:

  • Learn three steps to making healthy snacks for weight loss that won’t blow your calorie or carb budget.
  • A healthy snack might have 2-3 components, such as vegetables, fruit, lean proteins, whole grains, and healthy fats.
  • Lark can guide you in choosing healthier snacks and losing weight with personalized coaching.

When hunger strikes between meals, what snack should you eat that won’t put you over on calories or carbs? Here are some healthy snacks that can fill you up while you stick to your weight loss and healthy eating plan.

Step 1: Choose 2-3 Healthy Foods

Low-calorie, high-nutrient foods can be best for snacks. Look for foods that are high in fiber and/or protein. Adding a small amount of healthy fat can be good for some snacks. In general, it’s a good idea to have 2-3 healthy foods. 

These are some nutritious foods that can be part of a healthy snack.

  • Non-starchy vegetables
  • Lean proteins
  • High-fiber starchy foods, such as whole grains and starchy vegetables
  • Fresh or unsweetened frozen fruit
  • Healthy fats

The table below has some examples of foods to consider for your snack.

Step 2: Watch Portion Sizes

Even healthy foods have calories, so proper portions are important for staying within your budget. Check the table to see some suggested serving sizes.

Non-Starchy Vegetables (½ - 1 cup or more)

  • Lettuce and other greens
  • Baby carrots and carrot sticks, celery, cucumber, bell pepper, broccoli and cauliflower florets
  • Snow peas

Fresh or Frozen Unsweetened Fruit

  •  ½-¾ cup berries or melon
  • 1 small or ½ large apple, banana, pear, or orange
  • 2 clementines, plums, or apricots

High-Fiber Starches (1 ounce)

  • 2 cups of air-popped or light popcorn
  • 10 small whole-wheat crackers
  • ½ cup of Plain Cheerios or shredded wheat, or ½ cup of cooked oatmeal
  • 1 small potato or ½ small sweet potato
  • ½ cup of corn or peas
  • 1 slice whole-wheat bread, ½ whole-grain English muffin or small pita, 1 small (taco-sized) whole-grain tortilla, 1 whole-wheat mini bagel

Healthy Fat Foods

  • ½ ounce of nuts or peanuts
  • 1 tablespoon of peanut butter
  • ¼ cup avocado
  • 1 teaspoon of olive oil
  • 2 tablespoons of light vinaigrette
  • 2 tablespoons of pumpkin or sunflower seeds
  • 2 tablespoons of hummus

Lean Proteins

  • 1 5-ounce can of tuna
  • ¼ cup of canned salmon
  • 3 ounces of skinless chicken breast
  • 1 string cheese stick
  • 1 ounce of low-fat cheese
  • ½ cup of low-fat cottage cheese

Mixed Foods

  • ½ cup of fat-free refried beans or canned low-sodium beans or lentils
  • 1 cup of plain nonfat yogurt

Step 3: Make Your Snack

What should you make when you are putting together a healthy snack? Here are a few ideas.

  • “Cheesy fries” made with 3 ounces of potato and 1 ounce of melted low-fat cheese
  • Snack mix made with ½ cup of Cheerios cereal, 8 almonds, and 1 tablespoon of dark chocolate chips
  • ¾ cup of cut fresh fruit with 2 tablespoons of chopped walnuts
  • ½ cup of cottage cheese with 2 tablespoons of sunflower seeds
  • Cucumber slices spread with goat or other cheese
  • ¾ cup plain yogurt with 2 tablespoons of chopped peanuts and (optional) cinnamon
  • 1 cup of bean soup with barley
  • 1 cup of cowboy caviar with beans, corn, chopped bell pepper, tomato, and cucumber, plus olive oil and spices such as cumin, chili powder, and pepper
  • 1 cup of celery sticks and 2 tablespoons of peanut butter
  • 1 apple and 1 ounce of cheddar cheese
  • ½ whole-grain English muffin with 2 tablespoons of hummus
  • 1 packet of plain oatmeal, made with water or almond milk, with 1 ounce of low-fat cheese melted in
  • 5-10 whole-wheat crackers with 1 sliced hard-boiled egg

We have more snacks listed here and even more listed here!

Filling low-calorie snacks can be easy to make, and they can keep you on track with your weight loss plan. When you log your meals and snacks with Lark, you can get personalized coaching to guide you as you work towards your weight loss and health goals. Lark is available 24/7 to help you.

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