The 50 Best Snacks for Weight Loss

Yes, you read that headline correctly: You can snack and lose weight doing it.

In fact, snacking throughout the day is actually one of the best ways to avoid an expanding waistline. In a recent study, researchers found that participants lost significantly more body weight when they added low-sugar, high-protein snacks to their daily food routine. Why? Because consistent snacking helps maintain blood-sugar levels, keeping you full and preventing your body from storing excess fat. Look for something that's around 130 to 250 calories. Or just close your eyes and pick any of these essential 50 best snacks for weight loss, compliments of the new Eat This, Not That 2015 book, available now—we've studied the nutritionals for you, so you can enjoy each and every one guilt-free.

50

nuGo Fiber d'Lish Cinnamon Raisin

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nuGo Fiber d'Lish Cinnamon Raisin

Calories

130

Fat

3 g

Sugar

11 g

Fiber

12 g

Protein

3 g

nuGo Fiber d'Lish Cinnamon Raisin

This is the closest thing to a guilt-free oatmeal raisin cookie, and contains 48% of your daily fiber. (Enjoy it with plenty of water.)


49

Lärabar Pecan Pie

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Lärabar Pecan Pie

Calories

220

Fat

13 g

Sugar

18 g

Protein

3 g

Lärabar Pecan Pie

It’s a lot of sugar, but every gram of it comes from natural dates, and other than that, there are only two ingredients in this bar: pecans and almonds. An ingredient list that short makes it once of the best weight loss foods. Plus, it's perfect for stashing in the car, pantry, or desk drawer. It’s like trail mix compressed into a neat, easy-to-carry package.


48

Atkins Advantage Peanut Butter Granola Bar

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Atkins Advantage Peanut Butter Granola Bar

Calories

210

Fat

11 g

Sugar

1 g

Protein

15 g

Atkins Advantage Peanut Butter Granola Bar

This bar has more protein than two Fresco Crunchy Tacos from Taco Bell, plus a fifth of your day’s fiber. That’s enough to stop hunger in its tracks.


47

Kind Plus Almond Cashew + Omega-3

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Kind Plus Almond Cashew + Omega-3

Calories

150

Fat

9 g

Sugar

14 g

Protein

4 g

Kind Plus Almond Cashew + Omega-3

Almonds and cashews bring in a major haul of monounsaturated fats, and the flaxseed rounds it out with omega-3s. That’s a lot of nutrition for such a tiny package. And keep that waistline toned and tight with these essential 14 Ways to Lose Your Belly in 14 Days!


46

Kashi Ripe Strawberry Cereal Bars

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Kashi Ripe Strawberry Cereal Bars

Calories

130

Fat

3 g

Sugar

9 g

Protein

2 g

Kashi Ripe Strawberry Cereal Bars

The fruity interior provides a fresh burst of sweetness, and the whole-grain exterior counters it with a nutty flavor that reminds you you’re still eating real food.


45

Everybody’s Nuts! Salt and Pepper Pistachios

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Everybody’s Nuts! Salt and Pepper Pistachios, per 1/2 cup

Calories

170

Fat

14 g

Saturated Fat

1.5 g

Sodium

300 mg

Protein

6 g

Everybody’s Nuts! Salt and Pepper Pistachios

We’re not sure how they got the flavor inside the shell, but we do know it’s totally addictive. Good thing the shells prevent you from wolfing them down too quickly.


44

Eden Organic Pumpkin Seeds

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Eden Organic Pumpkin Seeds

Calories

200

Fat

16 g

Saturated Fat

3 g

Sodium

100 mg

Protein

10 g

Eden Organic Pumpkin Seeds

Not only are they loaded with protein and fiber, but pumpkin seeds are also one of the world’s best sources of magnesium, a mineral that helps strengthen bones and improve blood circulation. Eat some and then Lose Even More Weight With These 11 Eating Habits That Uncover Your Abs!


43

Planters NUTrition Heart Healthy Mix

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Planters NUTrition Heart Healthy Mix

Calories

170

Fat

15 g

Saturated Fat

1.5 g

Sodium

45 mg

Protein

6 g

Planters NUTrition Heart Healthy Mix

Inside this can is an awesome blend of heart-protecting peanuts, almonds, pecans, pistachios, hazelnuts, and walnuts. Consider it a great base for homemade trail mix.


42

Sahale Snacks Sing Buri Cashews

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Sahale Snacks Sing Buri Cashews, per 1/4 cup

Calories

120

Fat

8 g

Saturated Fat

1.5 g

Sodium

100 mg

Protein

4 g

Sahale Snacks Sing Buri Cashews

Sahale hit upon an insanely flavorful recipe with these cashews. They’re slow roasted with cheddar and Monterey Jack cheese, paprika, and two varieties of chili powder. Yeah, they’re good.


41

Emerald Cocoa Roast Almonds, Dark Chocolate

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Emerald Cocoa Roast Almonds, Dark Chocolate

Calories

160

Fat

13 g

Saturated Fat

1 g

Sugar

1 g

Protein

6 g

Emerald Cocoa Roast Almonds, Dark Chocolate

This snack tastes like candy but has all the nutritional kick of an almond. Plus, since each serving has only 1 gram of sugar, you’ll incur no candy-splurging penalties.


40

Sunsweet Chocolate PlumSweets

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Sunsweet Chocolate PlumSweets, per 1/4 cup

Calories

150

Fat

7 g

Saturated Fat

4 g

Sugar

18 g

Protein

1 g

Sunsweet Chocolate PlumSweets

Per serving Sunsweet’s plums have half as much sugar as Raisinets, and because they’re coated in dark (instead of milk) chocolate, they boast a greater antioxidant boon.


39

Peeled Snacks Much-Ado-About Mango

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Peeled Snacks Much-Ado-About Mango, per half bag

Calories

120

Fat

0

Sugars

20 g

Protein

2 g

Peeled Snacks Much-Ado-About Mango

Think of Peeled Snacks’ Much-Ado-About-Mango like a Fruit Roll-Up for adults. It contains no added sugars or artificial ingredients, just organic mango. That’s how each bag ends up with nearly a third of your day’s vitamin A.


38

Bolthouse Farms Berry Boost

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Bolthouse Farms Berry Boost

Calories

120

Fat

8 g

Fiber

0 g

Sugar

24 g

Protein

2 g

Bolthouse Farms Berry Boost

With no added sugar, this is one of the lowest-calorie bottles in the cooler. Thank the mix of blackberries, boysenberries, blueberries, and raspberries for their help in contributing big flavor, and a boatload of antioxidants.


37

EAS AdvantEdge Carb Control

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EAS AdvantEdge Carb Control Ready-to-Drink French Vanilla

Calories

100

Fat

2.5 g

Sugar

0 g

Protein

17 g

EAS AdvantEdge Carb Control

This is a near-perfect load of post-workout protein. Maximize your gym time by tossing one of these in your gym bag and guzzling it on your way out the door.


36

Zero Belly Drinks

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Zero Belly Drinks

Calories

258

Fat

6 g

Fiber

5 g

Protein

30 g

Zero Belly Drinks

Zero Belly smoothies, from the new bestseller Zero Belly Diet (by Eat This, Not That! co-author David Zinczenko), are plant-based concoctions that are high in protein, fiber and healthy fats; each of the book's recipes are perfectly calibrated to give you all three. "I'm a sweets craver," said test panelist Bryan Wilson, who lost 19 pounds and 6 inches off his waist, "and can't get enough ice cream, ever. These were a far better alternative." Click here for The Best Weight Loss Smoothie Ever (with VIDEO).


35

V8 100% Vegetable Juice, Low Sodium

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V8 100% Vegetable Juice, Low Sodium, per 8 fl oz

Calories

44

Fat

0 g

Sodium

116 mg

Protein

1.5 g

V8 100% Vegetable Juice, Low Sodium

Each cup counts as two servings of vegetables, making this a wise beverage to drink in the wake of a produce-less lunch. Hey, gotta squeeze in those veggies however you can.


34

Smucker’s Natural Chunky Peanut Butter

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Smucker’s Natural Chunky Peanut Butter, per 2 Tbsp

Calories

210

Fat

16 g

Saturated Fat

2.5 g

Sodium

90 mg

Protein

7 g

Smucker’s Natural Chunky Peanut Butter

You’ll find no added oils, sweeteners, or fillers in this jar—just peanuts and salt. Stay within the snack-size calorie range by eating one tablespoon with crackers or two tablespoons with baby carrots or celery.


33

MaraNatha Organic Raw Almond Butter, No Salt, Creamy

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MaraNatha Organic Raw Almond Butter, No Salt, Creamy, per 2 Tbsp

Calories

190

Fat

17 g

Saturated Fat

1.5 g

Sodium

0 mg

Protein

7 g

MaraNatha Organic Raw Almond Butter, No Salt, Creamy

Almond butter has more heart-healthy monounsaturated fatty acids than peanut butter, and it’s just as convenient. Try smearing some over apple slices for a tasty blend of sweet and savory.


32

Peanut Butter & Co. Dark Chocolate Dreams

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Peanut Butter & Co. Dark Chocolate Dreams, per 2 Tbsp

Calories

170

Fat

13 g

Saturated Fat

2.5 g

Sugar

7 g

Protein

6 g

Peanut Butter & Co. Dark Chocolate Dreams

Peanut Butter & Co. makes this delectable spread with peanut butter, cocoa, and vanilla, basically providing all the indulgence of Nutella without Nutella’s glut of added sugar. Pair a scoop with a banana for an incredibly tasty and surprisingly healthy snack.


31

Food Should Taste Good Sweet Potato Tortilla Chips

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Food Should Taste Good Sweet Potato Tortilla Chips

Calories

140

Fat

7 g

Sodium

80 mg

Protein

2 g

Food Should Taste Good Sweet Potato Tortilla Chips

Part chip, part cracker, and all good. These nibbles provide 20 percent of your daily dose of vitamin A, and they’re gluten-free. And if you really must, Indulge in These 10 Best Junk Foods For Weight Loss!


30

Terra Exotic Harvest Vegetable Chips

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Terra Exotic Harvest Vegetable Chips

Calories

130

Fat

6 g

Sodium

160 mg

Protein

2 g

Terra Exotic Harvest Vegetable Chips

This fun mix of carrots, blue potatoes, and kabocha squash boasts 40 percent less fat than potato chips and enough fiber to take the edge off your hunger. (Plus they look pretty on the chip ’n’ dip platter.)


29

Mediterranean Snacks Baked Lentil Chips

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Mediterranean Snacks Baked Lentil Chips

Calories

120

Fat

10 g

Saturated Fat

1 g

Sodium

75 mg

Protein

2 g

Mediterranean Snacks Baked Lentil Chips

The new breed of "potato" chip finds new brands experimenting with bold new ingredients—lentils, quinoa, black beans. These baked beauties have a nice crunch and three grams of fiber.


28

Newman’s Own Organics Spelt Pretzels

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Newman’s Own Organics Spelt Pretzels

Calories

120

Fat

1 g

Sodium

240 mg

Protein

4 g

Newman’s Own Organics Spelt Pretzels

Spelt is a grain related to wheat but with more fiber and protein, and the fact that it’s organic is just a bonus. Pair these with a hunk of cheddar to rope even more protein into your snack break.


27

SkinnyPop Popcorn

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SkinnyPop Popcorn

Calories

150

Fat

10 g

Saturated Fat

1 g

Sodium

75 mg

Protein

2 g

SkinnyPop Popcorn

Volumetrics is an eating plan championed by Barbara Rolls of Penn State University, and it’s based on getting more mileage out of low-density foods. For example, a huge salad—or in this case, nearly 4 cups of popcorn—will leave you more satisfied than a square of chocolate, and for far fewer calories. If you’re someone who gets depressed by measly portions, reach for snacks that have a high water content like fruits, veggies—or our favorite crunchy munchie: popcorn. For a pre-popped variety, we love SkinnyPop because it’s free of additives and tasty without being too salty.


26

Kashi Original 7 Grain Sea Salt Pita Crisps

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Kashi Original 7 Grain Sea Salt Pita Crisps

Calories

120

Fat

3 g

Sodium

180 mg

Protein

3 g

Kashi Original 7 Grain Sea Salt Pita Crisps

Pita chips have traditionally had a "health halo"—made with few ingredients (if prepared properly), they sound more natural than deep-fried potato chips or salty pretzels. But many brands douse their pita in heavy oils and then roll them in sodium. Kashi's have only 120 per handful.


25

Triscuit Original

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Triscuit Original, per 6 crackers

Calories

120

Fat

4 g

Sodium

180 mg

Protein

3 g

Triscuit Original

Snackable and stackable, these classic crackers are a great standby at home or in the office.

24

Athenos Hummus Original

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Athenos Hummus Original, 27 g serving

Calories

50

Fat

3 g

Sodium

160 mg

Protein

1 g

Athenos Hummus Original

Made with real olive oil, which lends an authentic flavor and more heart-healthy fats, this hummus bests a flavor like, say, Sabra's Roasted Pine Nut Hummus, which is made with "soybean and/or canola oil."


23

Wholly Guacamole

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Wholly Guacamole, per 2 Tbsp

Calories

60

Fat

5 g

Sodium

105 mg

Protein

1 g

Wholly Guacamole

With so many faux-guacamoles at the supermarket, it’s important to find one good brand and stick to it. So let us introduce you to Wholly, the supermarket’s most reliable purveyor of authentic, avocado-based guac. Oils, starches, and artificial colors are nowhere to be found in this package.


21

Fiber One Lowfat Cottage Cheese

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Fiber One Lowfat Cottage Cheese with Fiber, per 1/2 cup

Calories

80

Fat

2 g

Fiber

5 g

Sodium

430 mg

Protein

10 g

Fiber One Lowfat Cottage Cheese

Cottage cheese is famous for its abundant supply of complete protein, but the 5 grams of fiber come from the addition of a natural plant compound called inulin. Top your curds with the best fruit for weight loss for an ultra-sweet and healthy snack (or dessert!).


20

Horizon Organic Mozzarella String Cheese

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Horizon Organic Mozzarella String Cheese, per stick

Calories

80

Fat

2 g

Saturated Fat

3 g

Sodium

170 mg

Protein

8 g

Horizon Organic Mozzarella String Cheese

Each stick has a fifth of your day’s calcium intake, and Horizon keeps the fat down by using part-skim milk. The creaminess of the cheese pairs particularly well with an apple, and the duo just so happens to make one perfect snack-size portion.


19

The Laughing Cow Light Mozzarella, Sun-Dried Tomato & Basil

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The Laughing Cow Light Mozzarella, Sun-Dried Tomato & Basil

Calories

35

Fat

1.5 g

Saturated Fat

1 g

Sodium

190 mg

Protein

2 g

The Laughing Cow Light Mozzarella, Sun-Dried Tomato & Basil

Keep one of these cheese wheels in the office fridge to fight on-the-job hunger. Spread a couple wedges over whole wheat crackers and you hit both major benchmarks of satiety: protein and fiber.


18

Fage Total 2% Greek Yogurt

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Fage Total 2% Greek Yogurt, per 7 oz container

Calories

150

Fat

4 g

Saturated Fat

3 g

Sodium

65 mg

Protein

20 g

Fage Total 2% Greek Yogurt

Greek yogurt has more than double the protein of standard American-style, making it the clear-cut winner of the Best and Worst Yogurts for Weight Loss title. Make it a simple parfait by adding fruit, nuts, seeds, or granola.


17

Chobani Nonfat Blueberry Greek Yogurt

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Chobani Nonfat Blueberry Greek Yogurt

Calories

130

Fat

0

Sugar

15 g

Protein

12 g

Chobani Nonfat Blueberry Greek Yogurt

Often what yogurt processors call “fruit” is actually artificially colored high-fructose corn syrup with just a touch of actual plant matter. Chobani’s delivers real blueberry, and sugar plays a mere supporting role.


16

Eggland's Best Hard-Cooked Peeled Eggs

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Eggland's Best Hard-Cooked Peeled Eggs

Calories

60

Fat

3.5

Saturated Fat

1 g

Protein

5 g

Eggland's Best Hard-Cooked Peeled Eggs

These are natural eggs, cooked, peeled, and ready to eat. Make a complete snack by spreading hummus on whole wheat toast and slicing the hard-boiled egg over the top. Enjoy one for breakfast with a hot drink; shed belly flab—rapidly—with one of the 4 Teas That Melt Fat!


15

Kashi Cinnamon Harvest

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Kashi Cinnamon Harvest, per 2 oz

Calories

180

Fat

1 g

Saturated Fat

0 g

Sugar

9 g

Protein

6 g

Kashi Cinnamon Harvest

Aside from the touch of cane juice, the only ingredients are whole wheat and cinnamon. The wheat delivers protein and fiber, and the cinnamon helps counteract the cane juice’s impact on blood sugar.


14

Quaker Weight Control Instant Oatmeal, Maple & Brown Sugar

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Quaker Weight Control Instant Oatmeal, Maple & Brown Sugar, per packet

Calories

160

Fat

3 g

Saturated Fat

.5 g

Sugar

1 g

Protein

7 g

Quaker Weight Control Instant Oatmeal, Maple & Brown Sugar

Don’t confine oatmeal to the breakfast table. A bowl of instant oats makes a perfect snack. Each packet has only 1 gram of sugar, an impressive 4 grams of fiber, and thanks to the whey protein powder, a healthy array of amino acids.


13

Jack Link’s Premium Cuts Original Beef Jerky

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Jack Link’s Premium Cuts Original Beef Jerky, per 1 oz

Calories

80

Fat

1 g

Saturated Fat

0 g

Sodium

590 mg

Protein

15 g

Jack Link’s Premium Cuts Original Beef Jerky

No snack on the planet offers such a reliable dose of protein in a more convenient package. Consider this your best option on days when you’re too busy to be bothered with snack-time complications.


12

Cal-Organic Carrot Dippers Snack Packs with Ranch Dip

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Cal-Organic Carrot Dippers Snack Packs

Calories

110

Fat

9 g

Saturated Fat

1.5 g

Sodium

170 mg

Protein

1 g

Cal-Organic Carrot Dippers Snack Packs with Ranch Dip

These baby carrots come with just enough ranch to kick up the flavor without burdening you with a nutritionally nullifying load of fat, and each serving has 60 percent of your day’s recommended vitamin A.


11

Seapoint Farms Edamame Organic Shelled Soybeans

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Seapoint Farms Edamame Organic Shelled Soybeans

Calories

100

Fat

3g

Saturated Fat

0 g

Sodium

30 mg

Protein

8 g

Seapoint Farms Edamame Organic Shelled Soybeans

Consisting of nothing but fresh soybeans, edamame makes a great snack. Each bean provides a nourishing mix of protein, fiber, and omega-3 fats. If you're eating out, just ask for your bowl unsalted and add a small pinch at the table. And for another savory treat, check out one of the Best Burgers for Weight Loss.


10

Snapea Crisps

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Snapea Crisps (28g)

Calories

110

Fat

4.5 g

Saturated Fat

.5 g

Sodium

50 mg

Protein

5 g

Snapea Crisps

“A handful of Snapea Crisps provides a whopping five grams of protein and four grams of fiber for a mere 110 calories. Plus, this snack is non-perishable so it can be easily eaten just about anywhere.”—Lisa De Fazio, MS, RD, Los Angeles-based Registered Dietitian


9

Go Raw Flax Crackers

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Go Raw Flax Crackers

Calories

180

Fat

13 g

Saturated Fat

1 g

Sodium

290 mg

Protein

5 g

Go Raw Flax Crackers

“When I’m looking to get a little leaner, I reach for raw flax crackers topped with avocado. I prefer raw flax crackers over the wheat variety because they don’t contain gluten, which can make me a little puffy. They are also intensely rich in omega-3s, which helps produce radiant skin and a faster brain!”—Dana James, nutritionist and founder of Food Coach NYC


8

Sliced Turkey and a Pickle

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Sliced Turkey and a Pickle

Calories

60

Fat

.5 g

Saturated Fat

.1 g

Sodium

500 mg

Protein

8 g

Sliced Turkey and a Pickle

“Sliced turkey wrapped around a dill pickle always hits the spot when I’m in the mood for something salty. The protein from the turkey also helps tide me over until my next meal.”—Lisa De Fazio


7

Almond Butter on Apple Slices

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Almond Butter (2 Tbsp) on Apple Slices

Calories

295

Fat

18 g

Saturated Fat

1.6 g

Sodium

0 mg

Protein

7.5 g

Almond Butter on Apple Slices

“I love spreading two tablespoons of almond butter on apple slices. The protein and fiber combination helps keep me satiated, and I love the salty-sweet flavor combination.” - Lisa De Fazio


6

Healthy 'Nachos'

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Healthy 'Nachos'

Calories

210

Fat

11 g

Saturated Fat

5 g

Sodium

500 mg

Protein

8 g

Healthy 'Nachos'

“When I’m in the mood for something creamy, I take one piece of pre-sliced, low-fat cheese like mozzarella or Monterey Jack, cut it into four equal squares and use it to top four wheat crackers. Cracked Pepper and Olive Oil Triscuits work great for this. Pop the cheese and crackers into the microwave for about 15 seconds. This gooey, whole grain ‘treat’ serves up eight grams of protein and comes in around 200 calories.”—Christine M. Palumbo, MBA, RDN, FAND, a Chicago area registered dietitian and nutrition communications consultant.


5

Daily Greens

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Daily Greens (1 bottle)

Calories

60

Fat

0

Sodium

240 mg

Protein

2 g

Daily Greens

“When hunger strikes on the go, I reach for a Daily Greens green juice. Not only do these drinks provide an opportunity to fit more veggies into my day, they are low in sugar and calories and provide a number of energy-boosting nutrients. They are also organic and cold-pressed, which is a juicing process that helps to preserve the vitamins and minerals in the produce.” - Lauren Minchen MPH, RDN, CDN, a Registered Dietitian and Nutritionist based in New York City. Uncover more of the 16 Snacks Diet Experts Eat To Lose Weight.


4

Organic Valley Lowfat Chocolate Milk

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Organic Valley Lowfat Chocolate Milk, per 8 fl oz

Calories

150

Fat

2.5 g

Sugar

22 g

Protein

9 g

Organic Valley Lowfat Chocolate Milk

Chocolate milk is the perfect drinkable snack before you head in for a workout. The sugar fuels your muscles for maximum power, and the protein helps rebuild them afterward.


3

Vitabrownie

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Vitabrownie

Calories

100

Fat

2 g

Fiber

7 g

Sugar

10 g

Protein

4 g

Vitabrownie

With VitaBrownies you can satisfy your craving for something sweet at any time of the day without sabotaging your diet. Each chocolaty square packs 8 grams of whole grains—a dietary staple of people with the littlest middles. A Tufts University study found that participants who ate three or more servings of whole grains had 10 percent less belly fat than people who ate the same amount of calories from refined carbs (like bad-for-you brownies). When it comes to diet and snacking, being unrefined is a good thing!


2

Yasso Frozen Greek Yogurt Chocolate Fudge Bar

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Yasso Frozen Greek Yogurt Chocolate Fudge Bar

Calories

100

Fat

0 g

Sodium

3 mg

Sugar

13 g

Protein

7 g

Yasso Frozen Greek Yogurt Chocolate Fudge Bar

A classy upgrade to the standard ice cream pop, this frozen treat delivers 7 grams of belly-filling protein.


1

Kashi Oatmeal Dark Chocolate Soft-Baked Cookies

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Kashi Oatmeal Dark Chocolate Soft-Baked Cookies

Calories

130

Fat

5 g

Saturated Fat

1.5 g

Sodium

65 mg

Sugar

8 g

Protein

2 g

Kashi Oatmeal Dark Chocolate Soft-Baked Cookies

Thanks to oats, rye, barley, and buckwheat, Kashi's cookie has more fiber (4 grams) than a standard slice of whole-wheat bread.

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