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Blog/What to snack on while dieting vs what to avoid


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What to snack on while dieting vs what to avoid


For some reason there is a negative connotation around snacking while dieting. BUT, snacking the right way is a crucial aspect of weight loss. Small portioned pack snacks with 150–200 calories filled with good nutrients will make dieting seem less of riving” your body.

We will give you a list of 10 snacks to munch on throughout the day, and will be listing few snacks to AVOID while dieting. Here we go:

  1. Wheat Thins & Low Fat Cottage Cheese: Portion your cottage cheese by consuming a half cup of cottage cheese. Cottage cheese is high in protein and low in calories. (insert Picture here)
  2. Oatmeal & berries: Oatmeal is full of fiber and low on fats. Stay away from adding sugar/brown sugar, use the berries as the natural sweetener. Recommended dose of berries (half cup) (insert picture)
  3. Green Apple & Skim Milk: Almost any fruit is a great snack, an apple helps avoid the craving for sweets. Skim milk is a good compliment to keep this snack around 200 calories.
  4. Red Bell Peppers with Guacamole Dip: Red bell Peppers are Extremely nutritious, red peppers are highest in antioxidants. Pairing this will Guacamole adds a healthy fat & fiber intake. Recommended Guacamole dose is 3–4 OZ which should keep this calorie count just about 200.
  5. Hard-Boiled Eggs: Yes, you do not have to eat Eggs for breakfast. These are a low calorie filling snack. The only downfall to this snack is that it contains high cholesterol content. Recommended portion is to have 2 full hard boiled eggs.
  6. Olives: They are very high in heart-healthy monounsaturated fats, and contain powerful antioxidants like oleuropein. The plant compounds in olives can fight inflammation, reduce insulin resistance and may even help decrease cancer risk (68,69).
  7. Plain rice Cakes: These can hold over you hunger for a few hours with an extremely low calorie intake. Recommended spread: The Key is to keeping the spread you use to a nut butter/ or almond butter.
  8. Chobani Greek Yogurt: They key about this snack is the type of yogurt you eat. Chobani is known to be the more nutritional, diet friendly brand than the rest. Containing low sugar content, packed with protein, and enough to hold you over for few hours.
  9. Raw Dry Almonds: Almonds are a reliable source of Vitamins, protein, and healthy fats. Also, a grab and go snack which is convenient for a busy work schedule. Recommended Portion: Full cup of almonds.
  10. Veggies with Ranch Dip: Veggies fill you up because of their high water & fiber content. Do not be too generous with the ranch dressing, and as always buy the low fat ranch dip. Veggies recommended: Celery/Carrots/Peppers/ or cherry tomatoes

Now that you got the good snacks, lets dig into what NOT to eat:​

  1. White Bread: Any toast or sandwich that contains white bread stay away from. It is highly refined and often contains added sugars. White bread is known to spike your blood sugar levels.
  2. Salted Nuts: Although nuts are a great protein source, salted nuts can be your biggest enemy. You continue to reach into the can for handful after handful and before you know it, you’ve consumed more than your daily allotment of calories. You still have to monitor your intake with unsalted nuts, but they’re better for you and you’re less likely to continue to eat them mindlessly due to their lack of sodium.
  3. Pickles: Pickles are low-fat and low-calorie snack however contains HIGH sodium. As you know, a high sodium diet has a variety of negative side-effects.
  4. 100 Calorie Snack Packs: As this may have ruined your child hood, but yes 100 calorie snack packs are NOT good for you. Remember these foods are just treats and shouldn’t be consumed every day.
  5. Juice/Soda: This is not technically a snack, BUT it is something to STAY AWAY from while dieting. Extremely high sugar content in each.
  6. Cheez-Its: I am going to ruin your childhood again. These are high in carbs, and also spike your blood sugar content which creates cravings. Stay away from Cheez-Its.

Now we went over on the Dos and Donts of the snacking world. In almost anything in the world, snacking is beneficial in moderation! On that note, do NOT snack too late at night (discussed in previous blog), and stay snacking my friends…

If you are looking to live a healthier lifestyle the first step is to start eating clean. Start your healthy journey with Nutre Meal Plans. Email us for inquiries [email protected]. Instagram: @Nutre_Meals