9 Smart Snack Picks—And 3 That Sabotage Your Goals

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9 Smart Snack Picks—And 3 That Sabotage Your Goals

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Greek Yogurt with Berries: The Protein Champion

Greek Yogurt with Berries: The Protein Champion (image credits: flickr)
Greek Yogurt with Berries: The Protein Champion (image credits: flickr)

You’ve probably heard this recommendation countless times, and there’s a good reason it’s stuck around. Stick to plain Greek yogurt for less sugar and a healthy dose of protein, as this becomes your secret weapon against afternoon cravings. The beauty lies in its simplicity – pairing cottage cheese with fruit complements the cheese’s protein and fat content with the fruit’s fiber, resulting in a sweet, creamy, and filling snack. What separates Greek yogurt from regular varieties is its strained process, which removes excess whey and concentrates the protein content. It contains more protein and less sugar than most flavored yogurts and is free from artificial flavors, sweeteners and preservatives. However, the devil’s in the details – some fruit-on-the-bottom varieties of yogurt contain 26 grams of sugar in a six-ounce container (that’s the equivalent of three Oreo cookies). And while 12 grams of that comes from the milk itself, the rest is from the sugar-packed fruit flavoring.

Mixed Nuts: The Misunderstood Powerhouse

Mixed Nuts: The Misunderstood Powerhouse (image credits: unsplash)
Mixed Nuts: The Misunderstood Powerhouse (image credits: unsplash)

Here’s where things get interesting – nuts have been fighting an uphill battle against their reputation for years. People often feel the fat content of nuts makes them an indulgence. But once I explain nuts’ magnificent benefits, they usually try them. Recent research from the University of South Australia has completely flipped the script on almonds. The study found that people who consumed almonds — as opposed to an energy-equivalent carbohydrate snack — lowered their energy intake by 300 kilojoules (most of which came from junk food) at the subsequent meal. Even more fascinating, in one study, over 200 people were told to eat a portion of peanuts as a snack. The result was that they naturally ate fewer calories later in the day. According to a 2021 review published in Obesity Reviews, higher nut intake was associated with fat and weight loss. Your body only absorbs about 129 of these calories from a typical 160-170 calorie serving of almonds, making them even more diet-friendly than their nutrition labels suggest.

Apple Slices with Almond Butter: The Perfect Balance

Apple Slices with Almond Butter: The Perfect Balance (image credits: flickr)
Apple Slices with Almond Butter: The Perfect Balance (image credits: flickr)

Apples are a fiber-rich fruit. Peanuts provide healthy fats, plant-based protein, and fiber — pretty much all of the filling nutrients you should look for in a snack. This combination hits the sweet spot that nutritionists dream about – you’re getting the quick energy from natural fruit sugars, balanced by the sustained energy from healthy fats and protein. By combining apples with peanut butter, you’ll enjoy a crisp and creamy snack, though the same principle applies to almond butter. The key is portion control and quality – just look for one that only contains peanuts and salt and no added sugar. Oranges are a classic for a reason – rich in Vitamin C, folate, potassium, and ton of other nutritional goodness, and the same logic applies to apples with their impressive fiber content. Think of this snack as your metabolism’s best friend – the fiber slows sugar absorption while the protein and healthy fats keep you satisfied for hours.

Hummus with Vegetables: The Mediterranean Marvel

Hummus with Vegetables: The Mediterranean Marvel (image credits: unsplash)
Hummus with Vegetables: The Mediterranean Marvel (image credits: unsplash)

Hummus is a delicious and nutritious snack made from chickpeas, tahini, olive oil, and lemon juice. One of hummus’s biggest benefits is that it typically contains zero sugar and is full of filling fiber. This Mediterranean staple has become America’s favorite dip for good reason – it’s essentially a protein and fiber bomb disguised as something indulgent. Enjoy hummus with a variety of vegetables. Some great options include carrots, cucumber slices, bell peppers, or celery sticks. Although all bell peppers are nutritious, red varieties are particularly high in antioxidants. Guacamole is also a rich source of nutrients and minerals, though hummus offers its own unique nutritional profile. The magic happens when you pair this protein-rich dip with colorful vegetables – you’re essentially creating a rainbow of nutrients while keeping calories remarkably low. More healthful snacking options include raw carrots or celery with hummus or a small portion of toasted nuts with no added salt or sugar.

Cottage Cheese: The Comeback King

Cottage Cheese: The Comeback King (image credits: wikimedia)
Cottage Cheese: The Comeback King (image credits: wikimedia)

If someone told you five years ago that cottage cheese would become Instagram-worthy, you’d probably have laughed. Yet here we are, and there’s solid science behind the trend. We’re also predicting that farmer’s cheese, cottage cheese’s firmer and tangier cousin, will rise in 2025. The protein content in cottage cheese is nothing short of impressive – we’re talking about roughly 14 grams per half-cup serving. Pairing cottage cheese with fruit complements the cheese’s protein and fat content with the fruit’s fiber, resulting in a sweet, creamy, and filling snack. What makes cottage cheese particularly brilliant for weight management is its casein protein content, which digests slowly and helps maintain steady blood sugar levels. You can dress it up with everything from fresh berries and a drizzle of honey to savory options like cherry tomatoes and black pepper. Protein snacks are a healthy way to tide you over until mealtime; they provide satiety to help with weight management, and they support muscle recovery after a workout.

Hard-Boiled Eggs: The Original Protein Snack

Hard-Boiled Eggs: The Original Protein Snack (image credits: rawpixel)
Hard-Boiled Eggs: The Original Protein Snack (image credits: rawpixel)

Before protein bars and powder supplements took over the market, there was the humble hard-boiled egg. Eggs are incredibly filling, thanks to their protein content. What’s remarkable about eggs is their complete amino acid profile – they contain all nine essential amino acids your body can’t produce on its own. Although they contain cholesterol, recent studies suggest that moderate egg intake — defined as 3–4 eggs per week — is linked with reduced arterial stiffness. The convenience factor can’t be overstated either – you can prep a week’s worth in advance and grab them on your way out the door. Each large egg provides about 6 grams of high-quality protein for just 70 calories, making it one of the most efficient protein sources available. Consumers associate protein with satiety, weight management, strength, muscle support, energy, healthy immunity, and more, with interest in a wide variety of protein sources, from dairy to plant-based proteins. The satiety factor is what really sets eggs apart – that protein keeps hunger at bay for hours, not minutes.

Cherry Tomatoes with Mozzarella: The Italian-Inspired Option

Cherry Tomatoes with Mozzarella: The Italian-Inspired Option (image credits: flickr)
Cherry Tomatoes with Mozzarella: The Italian-Inspired Option (image credits: flickr)

Tomatoes and mozzarella cheese are a nutritious and yummy way to add more veggies to your diet. Mix tomatoes with mozzarella, balsamic vinegar, and a drizzle of olive oil for a snack with protein, fiber, and healthy fats. This snack essentially gives you a deconstructed caprese salad that you can eat with your hands. Hiiros (Japanese for “scarlet red”) tomatoes from Nature Fresh Farms are the perfect mini size for snacking, and they have a rich umami flavor. Simply enjoy them right off the vine or chop them up and add them to your favorite recipes. The beauty of this combination lies in its simplicity and the fact that it doesn’t feel like diet food. You’re getting lycopene from the tomatoes, which becomes more bioavailable when paired with a little fat – enter the mozzarella. Most tomatoes now really lack flavor especially in winter months, but these were delicious. Each cherry tomato provides vitamins C and K, while the mozzarella adds calcium and protein to keep you satisfied.

Avocado Toast on Whole Grain: The Millennial’s Choice That Actually Works

Avocado Toast on Whole Grain: The Millennial's Choice That Actually Works (image credits: unsplash)
Avocado Toast on Whole Grain: The Millennial’s Choice That Actually Works (image credits: unsplash)

Yes, we’re going there – avocado toast deserves its place in the healthy snack hall of fame, despite all the eye-rolling it might inspire. The key is doing it right, which means choosing the right bread and keeping portions reasonable. White pasta or bread that people make using refined wheat flour is typically high in calories and carbohydrates but low in fiber, protein, and other nutrients. Whole-grain varieties of pasta and bread are readily available. These generally contain more fiber and nutrients than white varieties, making them more filling and healthful. Half an avocado on one slice of whole grain bread gives you about 250 calories with an impressive nutrient profile. The monounsaturated fats in avocado are exactly the type your body craves for hormone production and nutrient absorption. Nuts contain mostly unsaturated fat. This type of fat is associated with protection against many different diseases, such as heart disease, and avocados offer similar benefits. The ingredients label should list whole-grain flour as the main type of flour. Some examples include whole-wheat flour, brown rice flour, and whole-rye flour.

Berries: Nature’s Candy with Benefits

Berries: Nature's Candy with Benefits (image credits: flickr)
Berries: Nature’s Candy with Benefits (image credits: flickr)

A low-glycemic-index fruit, Sweet Northwest Cherries are a smart snack at home or on the go. Eat them fresh in the summer or stock up and freeze, dry, can or even pickle them to enjoy the fruit year-round. While we’re talking specifically about berries, the principle applies across the board – these small fruits pack an enormous nutritional punch. Our registered dietitians point out that perfectly sweet and juicy cherries’ vibrant red hue serves as an indication of their high antioxidant content and anti-inflammatory properties. Also, they’re loaded with vitamin C and potassium to support immunity, skin and a healthy heart. Add a mixture of differently colored berries to your yogurt to get an array of nutrients — and a mix of their sweet and tart flavors. Blueberries, strawberries, raspberries, and blackberries all offer different antioxidant profiles, making variety your best strategy. Fruit contains fiber and minerals and makes a great small snack. To make it more satisfying, pair your fruit with nuts or yogurt. What sets berries apart from other fruits is their exceptional fiber-to-sugar ratio – you get all the sweetness with better blood sugar control.

Trail Mix: The Wolf in Sheep’s Clothing

Trail Mix: The Wolf in Sheep's Clothing (image credits: pixabay)
Trail Mix: The Wolf in Sheep’s Clothing (image credits: pixabay)

Here’s where things get tricky, and we need to talk about one of the biggest snack saboteurs hiding in plain sight. The standard serving size of trail mix is a quarter cup, a measly amount that most of never come close to sticking to—especially when eating straight out of the bag (just two handfuls put you at 350 calories!). Trail mix sounds healthy in theory – nuts, dried fruit, maybe some seeds. The problem is that most commercial varieties are loaded with candy pieces, chocolate chips, and dried fruits that are basically candy in disguise. However, dried fruits still contain fiber and nutrients, making them a better sweet snack option than cookies or candies. People who are trying to lose weight can still enjoy dried fruits in moderation, but it is important to check that they do not contain added sugar. Some “candied” or “sweetened” dried fruits may contain as much sugar as a candy bar. The calories add up faster than you can say “healthy snack,” and before you know it, you’ve consumed 600-800 calories without feeling particularly satisfied. For instance, a serving of chips (that’s just 11 chips!) contains about 160 calories. However, an entire bag of chips contains 10-15 servings on average. That’s at least 1600 calories in a bag!

Flavored Yogurt: The Sugar Bomb in Disguise

Flavored Yogurt: The Sugar Bomb in Disguise (image credits: unsplash)
Flavored Yogurt: The Sugar Bomb in Disguise (image credits: unsplash)

This might hurt to hear, but your favorite strawberry yogurt could be sabotaging your goals more than you realize. Many people consider yogurt to be a healthful food for weight loss. Greek yogurt, in particular, contains protein, and the bacterial cultures in yogurt may aid digestion. However, with so many different types of yogurt available, it is important to read the nutrition labels. It is best to avoid sugar- or honey-sweetened yogurts. Fat-free yogurts are especially likely to contain added sugars. The marketing teams have done such a good job positioning yogurt as health food that many people don’t realize they’re essentially eating dessert for a snack. A recent study review published in the BMJ found that cutting back on sugar is associated with about a two-pound weight loss, while eating more results in a similar amount of weight gain. Look for Greek yogurt without added sugar, and sprinkle fresh berries on the top for flavor. The difference between plain Greek yogurt with fresh fruit and pre-flavored varieties can be 15-20 grams of added sugar – that’s like eating 4-5 teaspoons of table sugar with your “healthy” snack.

Protein Bars: The Processed Food Pretending to Be Healthy

Protein Bars: The Processed Food Pretending to Be Healthy (image credits: unsplash)
Protein Bars: The Processed Food Pretending to Be Healthy (image credits: unsplash)

This one’s going to ruffle some feathers, but most protein bars are glorified candy bars with a marketing makeover. People assume that because a product is labeled as ‘high in protein,’ it must be good for them. The reality is that most protein bars are highly processed and packed with artificial sweeteners, syrups, and preservatives that can contribute to weight gain rather than weight loss. Beware of the marketing hype surrounding protein bars. Although they boast protein content, a large percentage of commercial protein bars are loaded with hidden sugars. All of that added sugar can counteract your weight loss goals by spiking your blood sugar and increasing cravings. The #2 worst is 1st Phorm Level 1 S’mores Protein Bar, which contains 45% of your daily recommended intake of saturated fat. Nutritionists still say that protein bars can be a good pick for athletes or those with a busy lifestyle if they have the right composition and ingredients. In general, Lisa Moskovitz, RD, CEO of The NY Nutrition Group, says, “While protein bars can aid weight loss and muscle growth, they should not replace whole food sources.” Moskovitz also suggests limiting protein bars to once per day and choosing ones low in sugar, sweeteners, and saturated fats. “Look for at least 5 grams of fiber, less than 5 grams of sugar, and [at least] 5 grams of protein.”

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