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This information was reviewed and approved by Emily McCloud, MS, RD (12/1/2015).

Healthy SnackingPoor snacking habits might cause weight gain, but healthy choices can actually help with weight loss. Snacking is also a good way to satisfy hunger, keep your metabolism going and boost your mood and energy throughout the day.

Aim for two or three snacks and eight to 10 glasses of water per day. Chewing gum in between meals may help satisfy your hunger and keep you from thinking about eating.


Stock up on these healthy snacks so that they are readily available instead of unhealthy choices.

  • Cheese: 1 ounce of reduced-fat cheese, can be a protein bridge between meals

  • Fruits and Vegetables: good choices include berries, apples, broccoli, carrots, peppers and cucumbers, but nearly all fruits and veggies are rich in fiber, water and natural sugar.  They are filling and low in calories which makes them an optimal snack.

  • Nuts: almonds, pistachios and walnuts are a good source of protein and healthy fats-however, they are high in calories so limit to about 10-12 nuts or ¼ cup.   

  • Popcorn: A cup of air-popped corn seasoned with salt-free seasonings is full of fiber that will fill you up and help fill that salty/crunchy craving.

  • Seeds: A quarter cup of sunflower or pumpkins seeds are a great source of nutrients and fiber.

  • Yogurt: six ounces of plain Greek yogurt is a good source of protein.  Add fresh or frozen fruit for added flavor and fiber.

Avoid these:

  • Candies, cookies, chips, and other foods that are high in sugar and fats but low in nutrients.

  • Avoid mindless eating. Try to find something else to keep you busy.

  • Beverages loaded with sugar: The average twelve-ounce can of soda contains ten teaspoons of sugar.