The Ultimate Guide to Healthy Snacking for Weight Loss

Article posted in: Food & Nutrition

It’s a common scenario most of us face daily: It’s 3 p.m. — and your stomach starts to growl. The healthy lunch you enjoyed a few hours ago is but a distant memory. You’re ready for a snack. But what should you eat when you’re trying to lose weight? Which healthy snacks are beneficial for weight loss?

Don’t worry — we’ve got your back. Read on for more information about how smart snacks can — and should — be a part of your weight loss strategy. We’re also sharing nine healthy snack ideas for weight loss!

Why Smart Snacking is Key to Weight Loss Success

While common wisdom used to suggest that eating only three times per day was a cornerstone of weight loss or maintenance, experts are finding that eating more frequently — with healthy snacks playing a part of a healthy daily diet — is often better. Here’s a look at how healthy snacks may aid your weight loss and improve your overall health.

1. Control Hunger and Avoid Overeating

According to the American Diabetes Association, well-balanced snacks can help keep hunger in check, which may keep you from overeating at your next meal. A review of research, published in Advances in Nutrition, suggests that snacks may help reduce the risk of obesity by promoting satiety and appetite control, and potentially prevent overeating.

2. Boost Your Nutrient Intake

At a time when the vast majority of Americans are not meeting the recommended daily intake of fruits, vegetables, whole grains and dairy, incorporating healthy snacks into your daily diet can help you increase your consumption of these health-promoting foods.

3. Support Your Weight Loss Goals

Experts at Harvard Health report that there seems to be a relationship between eating less frequently and greater weight, noting that the heavier a person is, the less often he or she typically eats. They point out that eating healthy snacks can help prevent you from becoming overly hungry — as being ravenous may increase your risk of overeating unhealthy foods.

4. Maintain Steady Blood Sugar Levels

While research is a bit conflicting in this area, many experts, such as those at Sanford Health, say that eating two or three snacks throughout the day can help prevent “sugar crashes,” especially if those snacks contain a balance of protein, fiber, carbohydrates and fat.

5. Lower Your Risk of Chronic Diseases

According to a statement from the American Heart Association, eating more frequently — which includes snacks — seems to improve risk factors for cardiovascular disease and diabetes.

6. Get an Energy Boost When You Need It

If you’re plagued by mid-afternoon work slumps, having a healthy snack can give you the energy you need.

7. Recover Faster After Workouts

A well-balanced snack can support your recovery efforts post-workout. In fact, eating a healthy snack of protein and carbohydrates (think a banana and yogurt or an apple with a small amount of nut butter) within 15 to 30 minutes of exercising can help replace your energy stores and assist with muscle recovery, research has found.

How to Snack Smarter: Tips for Healthy Snacking

Now that you know about the importance of including healthy snacks in your daily diet, let’s look at ways you can make sure your snacking is as healthy as possible.

1. Plan Ahead to Avoid Impulsive Snacking

The quality of your snacks matter! Instead of grabbing something out of the vending machine when you feel like a snack, take what researchers call an “intentional approach to eating.” This means planning what you will eat throughout the day — so you can be prepared when hunger calls. Irregular eating patterns can be detrimental not only for weight control, but for your overall cardiometabolic health, researchers say.

2. Stock Up on Healthier Alternatives

A 2022 survey revealed that Americans’ top snack choices include cookies, chips and ice cream. While these treats are tempting, swapping them for healthier alternatives can make a big difference.

Vegetables and fruits (in moderation) are always smart options. Craving something salty or sweet? Opt for better-for-you versions. Jenny Craig, for instance, offers portion-controlled snacks like Chocolate Chip Cookies, Sea Salt Popcorn and Chocolate Lava Cake, letting you indulge mindfully without compromising your goals.

3. Practice Portion Control

If you need some help figuring out how much you should eat, refer to the Jenny Craig Grocery Guide for portion control guidance!

4. Choose Nutrient-Dense Foods

Think vegetables, which have more fiber, fewer calories, more water and less fat over something like a pastry that isn’t as nutritious. Nutrient rich foods, like vegetables, can help keep you feeling fuller, longer.

5. Skip Late-Night Snacking

When you’re asleep, your body does not process large meals or snacks as efficiently as during the day. According to the Cleveland Clinic, if you eat late at night, any fats and cholesterol you consume will stay in your blood longer than they should (as opposed to eating during the day, which allows your liver to process these substances more efficiently). This can be detrimental to your heart and kidneys, experts say.

6. Prep and Portion Your Snacks in Advance

Make them easy to grab in the early-morning work rush.

7. Follow a Structured Snacking Plan

If you’re on the Jenny Craig plan, your daily snacks will include a mix of options from the Jenny Craig menu and wholesome additions from your own groceries, such as fresh fruit or yogurt. The specific combination will depend on your personalized plan and daily calorie target. And don’t forget—you can enjoy unlimited non-starchy vegetables to keep you satisfied throughout the day!

8. Pair Foods for Maximum Nutrition

For instance, enjoy a healthy, fiber-rich carbohydrate such as a fruit and/or vegetable with a bit of lean protein for staying power. You can also include a small amount of healthy fat in your snacks.

Pro tip: Pair your snack with water or another sugar-free beverage to help fill you up and stay hydrated.

Healthy Snack Ideas for Weight Loss

Now it’s time to put it all together! Try these nine delicious, healthy snacks to keep yourself feeling satisfied and energized throughout your day. If you’re following the Jenny Craig program, make sure to check your specific meal plan before making any swaps to help maximize your weight loss efforts.

• 6 almonds (1 Healthy Fat) and 1 cup berries (1 Fruit)
• 1 small apple (1 Fruit) with 1 ½ teaspoons nut butter (1 Healthy Fat)
• 1 cup of baby carrots (1 Vegetable) with ¼ cup hummus (1 Starch)
• ½ cup edamame (1 Protein) and ¼ cup whole grain crackers (1 Starch)
• Air fryer kale chips (1 Vegetable + 1 Healthy Fat)
• 1 hard-boiled egg (1 Protein) and 1 cup celery sticks (1 Vegetable)
• ¼ cup low-fat cottage cheese (1 Dairy) with 1 cup tomatoes (1 Vegetable)
• 1 low-fat string cheese (1 Dairy) and 1 cup red bell peppers (1 Vegetable)
• 1 cup plain Greek yogurt (1 Dairy) with 1 cup berries (1 Fruit)
• 2 rice cakes (1 Starch) with 2 tablespoons avocado (1 Healthy Fat)
• 1 cup cucumber slices (1 Vegetable) with 2 tablespoons tzatziki dip (1 Flavor Limited)
• 2 mandarin oranges (1 Fruit) with 16 pistachios (1 Healthy Fat)
• 1 cup steamed broccoli (2 Vegetables) with 1 oz. shredded cheddar cheese (1 Dairy)
• ½ large banana (1 Fruit) with 1 tablespoon sunflower seeds (1 Healthy Fat)
• ½ cup unsweetened applesauce (1 Fruit) with a sprinkle of cinnamon (Flavor Unlimited)

Make Healthy Snacking Part of Your Weight Loss Journey

Smart snacks can be delicious, nutritious and a key part of your success. Ready to take the next step? Explore Jenny Craig weight loss plans and get started on your journey today!