Maintaining a healthy weight doesn’t have to mean depriving yourself of tasty and satisfying foods. By incorporating nutrient-dense options, you can enjoy delicious meals and snacks while supporting your weight management goals.
These foods are packed with essential nutrients, fiber, and protein, which help keep you feeling full and satisfied, reducing the likelihood of overeating or making unhealthy food choices.
By focusing on consuming these whole foods in moderation and engaging in regular physical activity, you can maintain a healthy weight while still enjoying a varied and delicious diet.
1. Nuts
Nuts are a fantastic snack option for those looking to maintain a healthy weight. They are packed with protein, healthy fats, and fiber, which help keep you feeling full and satisfied for longer periods. People who regularly consumed nuts had a lower risk of weight gain and obesity compared to those who didn’t (ref).
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To make the most of your nut snacking, opt for unsalted or lightly salted varieties and enjoy them in moderation. Almonds, pistachios, and walnuts are excellent choices that provide a satisfying crunch and a host of health benefits.
2. Grapes
Grapes are a deliciously sweet and refreshing snack that won’t derail your weight loss efforts. A cup of frozen grapes contains only about 100 calories, making them a perfect low-calorie treat (ref). Grapes are also rich in antioxidants, such as resveratrol, which has been linked to various health benefits, including improved heart health and reduced inflammation.
For a fun and easy snack, try freezing a bunch of grapes and enjoying them as a cool, refreshing treat on a hot day. You can also toss them into a fruit salad or blend them into a smoothie for an extra burst of flavor and nutrition.
3. Hummus
Hummus, a creamy dip made from chickpeas, is a nutritious and satisfying snack that can help you maintain a healthy weight. It’s rich in protein and fiber, which help keep you feeling full and satisfied.
It is also a great source of healthy fats, thanks to the tahini (sesame paste) and olive oil used in its preparation (ref).
Enjoy hummus as a dip with fresh vegetables like carrots, celery, and bell peppers, or spread it on whole-grain crackers for a tasty and filling snack. You can make your hummus at home using canned chickpeas, tahini, lemon juice, and your favorite spices.
4. Popcorn
Believe it or not, popcorn can be a healthy snack option when prepared the right way. Air-popped popcorn is a whole grain that’s naturally high in fiber and low in calories. A three-cup serving of air-popped popcorn (24g) contains only about 93 calories, making it a great choice for those looking to manage their weight.
To keep your popcorn healthy, avoid adding excessive amounts of butter, salt, or sugar. Instead, try seasoning it with herbs and spices like garlic powder, paprika, or cinnamon for a flavorful twist.
5. Greek Yogurt
Greek yogurt is a protein-packed snack that can help keep you feeling full and satisfied. It’s also rich in calcium, which is essential for maintaining strong bones. A 7-ounce serving of low-fat Greek yogurt provides 20 grams of high-quality protein.
It is an ideal healthy and high-protein snack, with 20 grams of protein per 200-g serving. And has been shown to be more filling than yogurts with lower protein content.
Opt for plain, non-fat Greek yogurt to keep the calorie count low, and add your fresh fruit or a drizzle of honey for natural sweetness. Greek yogurt can also be used as a healthy substitute for sour cream or mayonnaise in recipes, adding a tangy flavor and creamy texture without the extra calories and fat.
6 . Zucchini Noodles
Zucchini noodles, or “zoodles,” are a low-calorie alternative to traditional pasta. They are made by spiralizing zucchini into noodle-like strands, which can be enjoyed raw or lightly cooked.
It is low in calories and high in fiber, making it an excellent choice for those looking to manage their weight . Use zucchini noodles as a base for your favorite pasta dishes, or enjoy them raw in salads for a refreshing and nutritious meal.
7. Quinoa
Quinoa is a nutrient-dense grain that’s rich in protein, fiber, and various vitamins and minerals. It’s also naturally gluten-free, making it a great option for those with gluten sensitivities. Quinoa’s high fiber and protein content can help keep you feeling full and satisfied, which may aid in weight management.
The fiber in quinoa can also help with cholesterol and blood sugar levels, lowering your risk of diabetes and heart disease.
Use quinoa as a base for salads, stir-fries, or as a side dish in place of rice or pasta. You can also incorporate quinoa into baked goods, such as muffins or bread, for a nutritious twist.
8. Broccoli
Broccoli is a low-calorie, nutrient-dense vegetable that’s packed with fiber, vitamins, and minerals. It’s also rich in antioxidants, such as sulforaphane, which has been linked to various health benefits, including reduced inflammation and improved heart health (ref).
Enjoy broccoli raw as a crunchy snack, or lightly steam it and season with herbs and spices for a delicious and nutritious side dish. For an extra boost of nutrition, you can also incorporate broccoli into stir-fries, soups, and casseroles.
Nancy has been a plant person from an early age. That interest blossomed into a bachelor’s in biology from Elmira College and a master’s degree in horticulture and communications from the University of Kentucky. Nancy worked in plant taxonomy at the University of Florida and the L. H. Bailey Hortorium at Cornell University, and wrote and edited gardening books at Rodale Press in Emmaus, PA. Her interests are plant identification, gardening, hiking, and reading.