5 Snacks to Fight Off Hunger
For me, snacking is a must! It helps me get from one meal to the next — no headaches, drops in energy or stomach rumbling. My secret: choosing snacks that contain hunger-fighting ingredients. Here are five favorites.
Snacking Basics
Snacks aren’t bad. In fact, they are “mini meals” that are meant to curb hunger and help supplement nutrients you may not be getting enough of from meals (like fiber from fruits and veggies). Studies show that waiting too long to eat between meals can cause you to overeat later in the day — not exactly the best way to lose weight or stay healthy.
Stick to snacks that are between 100 and 200 calories each. You especially need them when you have three to five hours between meals. My snack breaks often fall at 10:30am and 2:30pm — about one and a half to two hours between my meals.
1) Peanut Butter and Whole-Wheat Crackers
Combine lean protein, fiber and healthy fat and you’ve got a satisfying snack. Protein and fiber work for cutting down and controlling hunger, while fat takes a bit longer to digest and keeps you feeling full longer. Peanut butter is high in healthy monounsaturated fats, but be sure to portion out one tablespoon to keep calories in check.
Portion: 1 tablespoon natural peanut butter and 4 whole-wheat crackers
Total: 180 calories, 5 grams of protein
2) Vegetable Soup
Don’t eat enough veggies? Try snacking on a warm, hearty vegetable soup — 20 minutes later you’ll feel like a new person. Vegetables contain fiber, which helps you feel full and also helps stabilize blood sugar throughout the day — meaning no gnawing hunger pains. Try a minestrone or bean soup for additional protein. If you’re feeling extra hungry at snack time, add one or two whole-wheat breadsticks or a small whole-wheat roll.
Portion: 1 cup vegetable soup
Total: 100 calories, 4 grams protein
3) Low-Fat Cottage Cheese and Fruit
With its good balance of protein, carbs and fat, cottage cheese is one of the most underappreciated foods. Add fiber with fresh fruit, such as berries, melon, pears or pineapple, for a perfect snack. A 1/2-cup serving contains 7% of your daily calcium needs, which is important for healthy bones.
Portion: 1/2 cup low-fat or nonfat cottage cheese with 1/2 cup sliced or 1 medium piece of fresh fruit
Total calories: 140 calories, 14 grams protein
4) Hummus with Sliced Veggies
This Middle Eastern chickpea spread is packed with protein, fiber and heart-healthy unsaturated fats. Veggies like carrots, bell peppers and broccoli make great dippers and add good nutrients, including beta-carotene, vitamin C and, of course, more belly-filling fiber. Two tablespoons of plain hummus has 50 calories and 3 grams of fat, so you’re probably better off measuring out two to three tablespoons instead of sitting down with the entire container.
Portion: 3 tablespoons of plain hummus plus 1 cup of sliced veggies
Total calories: 120 calories, 7 grams protein
5) Trail Mix
Almonds, cashews, walnuts, peanuts or pecans are full of healthy fat, fiber and protein. A delicious homemade trail mix is simple: Portion out a handful of nuts and mix in two tablespoons of dried fruit like raisins, cranberries or apricots. To minimize calories, choose nuts that are dry roasted or raw. For a change of pace, throw in whole-wheat pretzels or some of your favorite cereal (I’ve been on a Puffins kick lately). Packing your trail mix in plastic bags or containers makes it easy to grab and go. If you find yourself plowing through your snack mix, try using shelled nuts that will take longer to eat.
Portion: 15 nuts plus 2 tablespoons of dried fruit
Total calories: 170 calories, 7 grams protein
I like oatmeal as an afternoon snack, especially with fruit and nut butter. It's the perfect mix of quick/slow burning energy and satiation
I like nonfat plain fage yogurt with 1 teaspoon of honey. It’s the boost I need to prevent my blood sugar from dipping too low around 3p. Another good option is 1 hard-boiled egg and a handful of raisins or craisins (~1/4 cup or slightly less).
Fat free organic greek vanilla yogurt, 1 teas. honey, 1/2 teas. cinnamon, top with Pecans or walnuts… mmmmmm
Great advice — tasty snacks.
Whole grain bread topped with 1/4 cup nonfat cottage cheese sprinkled with cinnamon. Put under the broiler until the cheese bubbles. It is so good.
I thought i was the only one who liked a nut butter in my oatmeal and yes, I use it for that reason "quick/slow burning energy"
Favorite snack for me a piece of whole wheat toast + 1/2 tbsp peanut butter + 1/2 sliced banana. Gives you fiber and protein, its filling and really tasty…. and about 200 cals. Or you could use half a slice of bread… cuts about 50 cals.
yogurt with granola or cereal on top. yum
my favorite energy boost lately is low-fat cottage cheese and slice picked beets. yummy!
roasted, seasoned pumpkin seeds
A "stomach" healthy snack I enjoy is a 1/2 cup of low fat vanilla frozen yogurt mixed w/ a tbs. of fat free vanilla yogurt sprinkled w/ a tsp of granola. It's under 150 calories & will definitely curb your sweet tooth as well as an added energy boost & promote healthy digestion for even the most sensitive stomachs!!
I love a small piece of dark pumpernickel bread smeared with 1 tbsp of pumpkin seed butter and topped with sliced cherry (grape to you in the US) tomatoes. Lovely savoury, umami-ish flavour…
Have snacked on low-fat cottage cheese for a long time. Favorite additions are: small sliced tomato or pinch of dried cranberries and slivered almonds, or half sliced banana on top.
What is nut butter?
I just started a reduced calorie-change of lifestyle eating routine and your suggestions have encouraged me. I’ve lost 10 pounds so far and have gained so much energy! Thanks.
Hi Mary,
Butters made from various nuts are called nut butters. You'll find almond butter, sunflower seed butter, peanut butter, soy nut butter (and others) on market shelves.
Nonfat cottage cheese with Lemon pepper seasoning is fantastic! You can add tomato wedges or chunked cucumber for added flavor!!
Hi Mary –
Here's another article we have on nut butters.
A wonderful snack is a whole grain piece of hot toast with pea pesto smeared on. And of course it is incomplete without a few halved cherry tomatoes on top. So so so so mouth watering and so healthy and figure friendly!
Keep some nonfat light yogurt containers in the freezer; pull one out, remove the top, and microwave it for 30 seconds. You'll have a delicious 100-calorie treat that tastes like ice cream, but is healthy and yummy. I love the Yoplait lemon flavors and their pineapple upside down flavor is to die for when eaten frozen. Yum – I might have to have one right now!
Thanks everyone for all the great snack ideas. This is definitely my area of weakness when eating. I am going to prepare a list of snacks and make sure I have all the ingredients stocked in my pantry, so I am prepared for those times when I am hungry for a snack.
Yoplait yogurts have high fructose corn syrup. Not good to have in your diet.
For us, snacking is a must, too!