Healthy snacks for weight loss
Fruit, veg or plain popcorn. The NHS says swap crisps and chocolate for fruit or plain popcorn. But healthy isn’t always light. A handful of almonds has more calories than a bag of crisps.
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What are the best snacks for weight loss?
Ones that are filling and low in calories. The NHS plan cuts around 600 calories a day to lose weight. About 100 of those come from snacks.
Its tip is simple: swap crisps and chocolate for fruit or plain popcorn. Every snack below is about 100 calories or less.
| Snack | Amount | Calories |
|---|---|---|
| Strawberries | 80g | 24 |
| Carrot sticks | 80g | 27 |
| Boiled egg | 50g | 72 |
| Apple | 150g | 77 |
| Low-fat plain yoghurt | 150g | 86 |
| Oatcakes | 20g | 91 |
| Popcorn, salted (no UK data for plain) | 20g | 94 |
| Reduced-fat cottage cheese | 150g | 102 |
Sources: UK government CoFID; NHS Better Health
Fruit and veg are the easy wins. The NHS says most veg is low in calories and can help you feel fuller for longer.
Swap a 45g bar of milk chocolate (234 calories) for an apple. You save 157 calories, more than the NHS’s 100.
Pick two snacks from the table for this week. Want more protein and fewer carbs? See high protein low carb snacks.
Are nuts a good snack for weight loss?
Yes, in small amounts. The NHS calls nuts and seeds a healthier snack, but high in energy (calories), so keep an eye on how many you eat. Never give whole nuts to children under 5.
Source: UK government CoFID
That handful from the top of the page is 30g. The NHS still counts nuts as the healthier snack. But how much you eat matters as well as what you eat.
The NHS puts it plainly. Eat more calories than you need, even from healthy foods, and you can gain weight.
Weigh 30g once, so you know what it looks like. Then tip that into a small bowl, not a big one.
Are diet snacks and cereal bars healthy?
Not always. A fruit and nut cereal bar sounds light. Yet it has about 34g of sugar per 100g, well over the NHS’s high sugar mark of 22.5g.
Yoghurt is another trap. 150g of Greek style yoghurt has 200 calories. The same amount of low-fat plain yoghurt has 86.
So skip the words on the front. Read the traffic light label, which works per 100g.
| Label line | High (red) | Low (green) |
|---|---|---|
| Fat | More than 17.5g | 3g or less |
| Saturated fat | More than 5g | 1.5g or less |
| Sugars | More than 22.5g | 5g or less |
| Salt | More than 1.5g | 0.3g or less |
Source: NHS food labels
Pick snacks with more greens and ambers. Any red means have it less often and in small amounts.
Check the portion too. The maker’s idea of a portion may be different from yours.
Comparing bars? See healthy protein bars.
How can I stop snacking so much?
Make the easy choice the healthy one. These steps all come from the NHS.
Six ways to snack smarter this week
- Swap crisps and chocolate for fruit or plain popcorn.
- Put snacks into a bowl. Do not eat straight from the packet.
- Do not keep sweets in the house. If they are not there, you cannot eat them.
- Add some protein, like eggs, fish or beans, to each meal. It can help you feel full for longer.
- Keep fruit juice and smoothies to 150ml a day in total.
- Turn off the TV while you eat, so you notice when you are full.
Sources: NHS Better Health; NHS calories; NHS Healthier Families
Fuller meals mean fewer snacks. Start with healthy dinners for weight loss or a 7-day meal plan.
Wondering how fast this adds up? See how much weight you can lose in a month.
When to speak to a GP
The NHS says to talk to a GP or healthcare professional before you change how you eat if:
- You have a medical condition.
- You follow a special diet for your health.
- You have an eating disorder, or have had one in the past. The charity Beat can also help.
- You need more help to lose weight. Ask about structured programmes and, for some people, medicine.
Only take weight loss medicine if it has been prescribed for you. Never stop or change a prescribed medicine without your prescriber.