LOSING weight doesn’t mean you have to give up snacking. In fact, choosing the right snacks can help you stay energised, control hunger and prevent overeating at mealtimes. Healthy snacks that are rich in protein, fibre and healthy fats provide lasting fullness while supplying essential nutrients your body needs.

“Instead of reaching for sugary or highly processed foods, opt for wholesome snacks that satisfy cravings and support your weight-loss goals,” said nutritionist Helen Buckley-James.

With smart choices and appropriate portion sizes, snacking can become a valuable part of a healthy eating plan, she said.

WHY HEALTHY SNACKING MATTERS

Healthy snacks help stabilise blood sugar levels, maintain energy throughout the day, and reduce the temptation to indulge in unhealthy foods. They also provide important vitamins, minerals and antioxidants that contribute to overall health.

“The key is to select nutrient-dense foods rather than snacks high in added sugars, unhealthy fats and refined carbohydrates,” Buckley-James said.

HEALTHY SNACKS THAT SUPPORT WEIGHT LOSS

Greek yoghurt with berries

Greek yoghurt is high in protein, which helps keep you full, while berries provide fibre and antioxidants. This combination is both satisfying and naturally sweet without excessive calories, Buckley-James said.

Apple slices with peanut butter

Apples are rich in fibre, and natural peanut butter contains healthy fats and protein. Together, they create a balanced snack that helps curb hunger.

Mixed nuts

A small handful of almonds, walnuts, pistachios, or cashews offers healthy fats, protein and fibre. Because nuts are calorie-dense, stick to a moderate serving size.

Hard-boiled eggs

Eggs are an excellent source of high-quality protein and essential nutrients. A hard-boiled egg is portable, convenient, and helps reduce hunger between meals.

Air-popped popcorn

Popcorn is a whole grain that is naturally high in fibre when prepared without excessive butter or oil. It offers a crunchy, satisfying snack with relatively few calories.

Roasted chickpeas

Roasted chickpeas are crunchy, flavourful, and packed with fibre and plant-based protein. They make an excellent alternative to chips.

Fresh fruit

Bananas, oranges, grapes and berries are naturally sweet, high in fibre, and full of vitamins. They satisfy sweet cravings while providing important nutrients.

TIPS FOR SMART SNACKING

•Choose snacks that combine protein and fibre for longer-lasting fullness.

•Watch portion sizes, especially for calorie-dense foods like nuts and nut butters.

•Prepare healthy snacks in advance to avoid reaching for processed foods.

•Stay hydrated, as thirst can sometimes be mistaken for hunger.

•Avoid snacks high in added sugars, refined grains and unhealthy fats.

Foods to limit

To support weight loss, try to limit snacks such as:

•Sugary candy and chocolate bars

•Potato chips and other fried snacks

•Sweet pastries and doughnuts

•Sugary cereals

•Soft drinks and sweetened beverages

•Highly processed snack foods with excessive sodium and unhealthy fats.