How to Choose Weight Loss Snacks

Keep calories in check. One of the biggest mistakes people make when snacking on a diet or weight loss plan is letting the total calories get too high. This can lead to weight gain or a weight plateau.

·         Keep snacks to 150 calories or less per snack. This calorie level can allow snacks to fit seamlessly into a calorie restricted diet.

·         To ensure you're sticking to 150 calories or less, always measure portions of your foods and keep track of their calorie content. Guesstimating portions or calories leaves you open for a lot of mistakes.

·         Even though you want to keep calories restricted for snacks, 150 calories provides enough room to include a variety of nutrients to help keep your hunger in check.

Include lean protein. Including lean protein should be a number one priority when choosing a snack while you're attempting to lose weight.

·         Protein is an essential nutrient for weight loss. When included in your snack, lean protein helps keep you more satisfied compared to carbohydrates or fat.

·         Aim for leaner sources of protein at snack time. These types of protein have less calories and fat and are the best options when calories are limited.

·         Choose lean protein foods like: a hard boiled egg, low-sodium jerky, a low-fat yogurt or cottage cheese cup, low-fat cheese stick, low-sodium deli meat or roasted nuts. You can make a trail mix, deli meat and cheese roll ups, low-fat Greek yogurt sprinkled with cinnamon, 3 oz of jerky, whole grain toast with sliced hard boiled egg, or celery and peanut butter.

Add some bulk with a fruit or vegetable. A snack is a perfect place to get in an additional serving of fruits or vegetables. Plus, these foods are low in calories and can add bulk to your snacks without pushing you over your calorie limit.

·         Fruits and vegetables also offer the added benefit of being high in fiber. Fiber, like protein, can help keep you satisfied longer throughout the day.

·         Pairing your lean protein with a fruit or a vegetable makes for a nutritious and satisfying snack.

·         Try Greek yogurt with fruit, a low-fat cheese stick and an apple or pear, roasted nuts and dried fruit, baby carrots with hummus, a small whole grain waffle with peanut butter and sliced banana, a protein shake with fruit and vegetables blended in, a lettuce wrap with chicken salad, or deli meat wrapped around raw veggies.

Go for complex carbs instead of refined carbohydrates. Many typical snack foods are high in refined carbs like white flour or white sugar. Switch to high-fiber whole grains for a more complex and satisfying source of carbohydrates.

·         100% whole grains are higher in fiber, protein and other nutrients compared to refined grains. Go for whole grain whenever you can.

·         Whole grains to try include: whole grain oats, corn, whole wheat tortillas or wraps, whole wheat bread or quinoa.

·         Include whole grains into your snacks like: whole wheat pita chips and carrots with hummus, one piece of whole grain toast with smashed avocado and sliced tomatoes, one cup of air-popped popcorn, a small bowl of oatmeal with fruit or yogurt with fruit and a sprinkling of granola.

Avoid highly processed snack foods. Choosing low-calorie, nutritious food is the best option for including a snack while you're dieting. Highly processed "junk food" snacks are things that you should avoid.

·         Many processed foods and processed snack foods are high in calories, sugar, fat and salt. These can totally derail your diet or weight loss if eaten regularly or in large quantities.

·         Avoid foods like: chips, crackers, candy, cookies, snack cakes, pies, sugary granola, sugary fruit bars, or sweetened beverages.