In This ArticleView AllIn This ArticleWhat to Look For in a Weight-Loss-Friendly SnackThe Best Snack to Reach Your Weight-Loss GoalsOther Tips to Snack Smarter
In This ArticleView All
View All
In This Article
What to Look For in a Weight-Loss-Friendly Snack
The Best Snack to Reach Your Weight-Loss Goals
Other Tips to Snack Smarter
Back in the ’90s, snacking for weight loss meant stocking up on SnackWell’s cookies and other products that were essentially fat-free, sugar-free—andjoy-free. Even though fashion from that era may be having a moment right now, thankfully, that old diet mentality has passed. (Whew!) And there are so many snack options today that can help you reach yourweight-lossgoals and also feel satisfied between meals.
Enter “smart snacking,” which is designed to keep hunger in check, supportweight lossand fill in any nutrient gaps from meals. Here are a few tips to help you choose smarter snacks, and our top pick for your next Target haul. Stock up! You’re welcome.
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According to a 2023 study published inNutrients, approximately 20% of the total daily calories American adults consume come from snacks. While this might seem like a big number, the researchers noted that when people planned snacks strategically to include healthier options, their diet quality improved. Here’s what to look for.
Good Source of Fiber (Aim for 10% Daily Value or More per Serving)
Aim for snack options that have at least 3 grams of fiber per serving—which will help you hit 10% or more of your DV. Fiber keeps you fuller for longer, which can help limit random munching between meals and snacks. That’s because foods with fiber take longer for your body to process than, say, simple carbohydrates. So you’re less apt to have a sudden spike and then crash in blood sugars that can lead to fatigue and overeating.
Additionally, research published inThe Journal of Nutritionfound that when people with overweight or obesity consumed plenty of fiber, they saw more weight loss from their caloric-restricted diets, regardless of what other nutrients they ate.
Portion Control
Whether it’s easier for you to purchase snack-size portions of nuts, bars and protein packs, or simply prepare your own, we encourage you to read labels and become familiar with what a portion size is. For instance, a serving of nuts is about 1 ounce—¼ cup or a small handful. Filling your reusable container to the brim may be twice the serving. We’re not saying that your caloric needs for weight loss may not require that extra snackage. They may! It’s about mindfulness. And if you’re not sure where to start, consider working with a trained health care professional, like a registered dietitian.
Protein (at Least 4 grams per Serving)
Protein is a powerhouse when it comes to keeping your body (and muscles) functioning. It’s literally involved in nearly every single action in your body. Thus, if you want to keep your engine running, you’re going to want to add protein to your snacks. The minimum amount we recommend looking for in your snack is 4 grams, which is just over half a serving from the protein food group (one full serving is 7 grams). Since dietary fiber also aids in satiety, this duo is a great combo to consider when you select your snacks. However, you may not be able to find an option with both fiber and protein, and that’s OK. If this is the case, aim for a snack with at least a full serving of protein (remember, that’s 7 grams) to help tide you over until your next meal.
Live Probiotic Strains
If you enjoy snacks like cultured dairy products, kombucha, miso-based soups or tempeh (to name a few), then you’re likely already including this one on your list. Probiotics have been shown to help with weight loss. In fact, a review published inNutrientsshowed that subjects with overweight or obesity who consumed live probiotic strains such asLactobacillusandBifidobacterium genushad the best weight-loss results. While more research needs to be done in this area, what experts do know is that probiotics may help protect your gut and affect the way food is absorbed and excreted, which is what can aid in weight loss. One study published inLipids in Health and Diseasefound that probiotics could act on dietary fat digestion—meaning that eating them may lower the amount of fat that your body absorbs. Whatever the case may be, you’re going to want to consider adding a probiotic-containing snack into your regular routine.
OK, OK, enough preamble, here it is: the snack to reach for. It’s cottage cheese. It has arguably made the biggest comeback of the year, and for good reason. It’s packed with protein (around12 grams in a ½-cup serving) and whether you want to eat it straight out of the container, dollop it on a baked potato or put it on whole-wheat pancakes, it’s a super-versatile ingredient. There’s a whole case of cottage cheese brands at the market, butone of our favoritesis the Good Culture brand you can pick up at Target. Specifically, theirSimply Pineapple Cottage Cheesehas been our go-to.
This version has 15 grams of high-quality protein, live and active cultures (read: probiotics), and is lightly sweetened with fresh pineapple and stevia. It’s a great addition to your office fridge, to satisfy a mid-morning or afternoon craving. And, contrary to the dairy myths that pop up from time to time, eating dairy can really help with weight loss. A meta-analysis published inNutrientsshowed studies were in agreement: consuming dairy-based items, like cottage cheese, helps with weight loss as part of a reduced-calorie diet. Since the majority of participants were female, more research is needed in the male population, but these results are still promising. Given the high protein content of dairy foods combined with the probiotic cultures foods like yogurt, kefir and some specific brands of cottage cheese and cheese contain, it’s likely these factors play a bigger role than we even imagined in aiding weight loss.
Now, while the Good Culture product checks the boxes for both protein and probiotics, it does lack dietary fiber—so if you want an A-plus in the snack game, stir a tablespoon of chia seeds into the cup. One tablespoon of chia seedscontains 3.5 grams of filling fiber.
Read Next: The 4 Best Cottage Cheese Brands
The Bottom Line
Snacking smart is key to achieving your weight-loss goals. Stocking your kitchen with portion-controlled options that contain protein, fiber and/or probiotics is essential. Consider adding Good Culture’s Cottage Cheese to your cart on your next Target run to add to your snack arsenal. With a little planning, you’ll be snacking your way to your weight-loss goals in no time.
Read Next:Eating These 7 Nutrients Could Help You Lose Weight Faster
Originally appeared: EatingWell.com, September 2023
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