Eat more, weigh lessIf you're sacrificing snacks to cut calories, stop—to lose weight, you need snacks. "Snacking is an opportunity to fuel your body between meals," says nutritionist Rania Batayneh, author of The One One One Diet. Healthy snacks ensure you won't be ravenous come mealtime and keep your fat-burning metabolism revved up. Here are 18 nutritionist-approved choices for both store-bought and make-your-own snacks. Each nosh packs 150 to 200 calories, is filled with good-for-you nutrients, and will make you feel like your diet is about anything but deprivation.
Greek yogurt with raspberries and honeySweet, creamy, and filling, this trio feels completely indulgent. The combination of fiber, healthy fats, and protein are sure to get you over any 3pm slump. Plus, the vitamin C in raspberries increases your body's fat-burning ability, according to research in the Journal of the American College of Nutrition. Combine a single-serving container of Greek yogurt, a cup of raspberries, and a half-tablespoon of honey.
Grapes and walnutsNo matter how much you love either, there are only so many you can eat. That's because grapes are super sweet and walnuts are even more filling. A cup of grapes and a handful of walnuts together are a power-combo of natural sugars, fiber, healthy fats, and protein—all of which make for more long-lasting energy.
EdamameA cup of edamame meets one-third of both your daily fiber and protein needs. If you want them to last longer, suck them straight from the shells. Research published in the journal Appetite shows you feel like you have eaten more if you can see the remnants (in this case the pods) of your food.
Wheat Thins and cottage cheeseDip 10 Wheat Thins in the cottage cheese, or enjoy them side-by-side. A half-cup serving of cottage cheese contains one-quarter of your recommended daily intake of protein. Rather than a nonfat variety, go for 2% or even full-fat. The fat combined with the protein will keep your stomach full until mealtime.
Mediterranean hummus trayGet your Mediterranean diet on: Cucumbers, olives, and hummus are all high in fiber, low in fat, and pair perfectly for a snack that feels more like a meal. Your spread should include a cup of cucumber slices, about four kalamata olives, and about four tablespoons of hummus.
Arctic Zero frozen dessertsThis entire pint will only set you back 150 calories. Better yet, it packs 12 grams of protein and 8 grams of fiber. Add fruit, nuts, and other toppings for a perfect.
Oatmeal and blueberriesOats aren't just for breakfast—they're good any time you need a hearty treat. Full of fiber, they help regulate blood sugar levels to keep you from crashing. Meanwhile, blueberries add a kick of sweetness (and vitamin C) without any table sugar. Try a packet of plain, microwaveable oatmeal topped with a half cup of blueberries.
Banana with peanut butterSpread a tablespoon of peanut butter onto a banana. The carbs will give you a quick mood and energy spike, while the protein will keep the energy going for hours. A 2013 study in the British Journal of Nutrition found that eating peanut butter in the morning can help curb your appetite throughout the rest of the day.
Apple slices with cheeseAn apple a day might not necessarily keep the doctor away, but it could help prevent weight gain, according to research in the journal Nutrition. Another study shows cheese might, too. Try pairing a gala apple with a half-inch slice of sharp cheddar cheese: It's the perfect sweet and salty mix with a crunch!
Pear slices with almond butterPair your pear with a tablespoon of almond butter for the perfect carb and protein combination. Boost its health profile with a dash of cinnamon: A 2012 Journal of the Academy of Nutrition and Dietetics study found that the spice helps stabilize blood sugar levels.