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Writer's pictureJust Healthy

9 Just Healthy Snacks You Need to Know About

Updated: Jul 30

A stack of just healthy snacks on a red background.

Did you know the snacks you eat could be your best friends or your worst enemies when it comes to staying healthy and losing weight? Some snacks might look harmless but are full of hidden sugars and bad fats. These can make you feel tired, cranky, and even cause weight gain. Scary, right?


But don’t worry! There are just healthy snacks that can help you instead. The right snacks can keep you feeling full, boost your energy, and help you avoid overeating. Imagine snacks that not only taste good but also make you feel great and support your health goals. Awesome, right?


In this article, we’ll explore the best healthy snacks for weight loss and a better diet. Let’s dive in and learn how to snack smartly for a healthier and happier you!



Key Highlights


  1. The right snacks can keep you full, stabilize your metabolism, and prevent overeating, aiding in weight loss and better diet habits.

  2. Top healthy snacks include Greek yogurt with berries, hard-boiled eggs, and roasted chickpeas.

  3. Pre-packaged healthy snacks and DIY snack prep can save time and money, making it easier to stick to a healthy eating plan.



What's your main reason for choosing healthy snacks?

  • To lose weight

  • To stay healthy

  • For more energy

  • To avoid overeating



Unveiling the Truth: What Makes a Snack Healthy?

A lady in jeans checking her waist size with a measuring tape.

Healthy snacks are essential for better eating habits and weight loss. They keep you full, regulate blood sugar, and improve digestion.


  • High Protein: Snacks high in protein keep you full longer and can cut daily calorie intake by 100-200 calories.

  • Fiber-Rich: Fiber-rich snacks improve digestion and aid weight management.

  • Low Sugar: Low-sugar snacks stabilize blood sugar, preventing overeating.



Benefits of Healthy Snacking


Healthy snacks curb hunger, boost health, and prevent diseases.


  • Reduced Hunger: They curb hunger and promote better food choices.

  • Disease Prevention: Regular healthy snacks can lower the risk of heart disease and type 2 diabetes.

  • Stable Energy: They help keep blood sugar levels stable, preventing energy crashes and cravings.



Must-Try Healthy Snacks for Weight Loss


1. Greek Yogurt and Berries


A bowl of yogurt topped with fresh berries and crunchy granola.

Greek yogurt is high in protein, providing around 10 grams per 100 grams. Berries, like raspberries, are rich in antioxidants and fiber. One cup of raspberries offers 8 grams of fiber. Mixing protein with fiber boosts fullness and reduces calorie intake.


2. Hard-Boiled Eggs



Eggs are low-calorie, high-protein snacks. A large egg has about 6 grams of protein and only 70 calories. They help control appetite and reduce calorie intake in later meals. Eggs are also packed with essential nutrients like vitamin D, which is great for metabolic health. For those considering plant-based alternatives with zero cholesterol, Just Egg offers a nutritious option.


3. Roasted Chickpeas


 A person holding roasted chickpeas in their hand.

Roasted chickpeas offer 6 grams of protein and 5 grams of fiber per serving. They are full of complex carbs that release energy steadily, helping to prevent blood sugar spikes. Eating legumes like chickpeas supports weight loss and improves diet quality.


4. Apple Slices with Almond Butter


Sliced apples and almond butter on a plate.

A medium apple provides about 4 grams of fiber. Almond butter is rich in healthy fats and protein, with 2 tablespoons giving around 7 grams of protein and 16 grams of fat.


Combining fiber-rich apples with protein-rich almond butter boosts fullness and reduces calorie consumption.


5. Vegetable Sticks with Hummus


Veggies and hummus on a plate with a lemon wedge.

Vegetables like carrots, celery, and bell peppers are low in calories and high in fiber. Hummus, made from chickpeas, is high in protein and healthy fats. Pairing veggies with a protein-rich dip like hummus improves diet quality and helps with weight loss.


6. Cottage Cheese with Pineapple


A pineapple with cottage cheese in a bowl.

Cottage cheese is a protein-packed snack, with half a cup providing around 14 grams of protein. Pineapple is a low-calorie fruit rich in vitamins and enzymes that aid digestion. High-protein snacks like cottage cheese enhance fullness and support weight management.


7. Popcorn


Bowl of popcorn and glass jar on table.

Air-popped popcorn is a low-calorie snack, with 3 cups providing about 90 calories and 3 grams of fiber. Popcorn is a whole grain linked to lower body weight and reduced risk of chronic diseases. It makes you feel fuller and reduces hunger more effectively than other snacks.


8. Avocado on Whole Grain Toast


Avocado toast and guacamole dip.

Avocados are rich in healthy fats, with half an avocado providing around 10 grams of monounsaturated fat. Whole grain toast is high in fiber, helping to stabilize blood sugar levels and keep you full longer.


Combining healthy fats with whole grains provides sustained energy and improves fullness.


9. Pumpkin Seeds


A wooden bowl filled with pumpkin seeds

Pumpkin seeds are high-protein snacks, with one ounce providing 7 grams of protein and 5 grams of fiber. They are also rich in magnesium, essential for muscle function and metabolism.


Pumpkin seeds help curb hunger and provide essential nutrients, making them great for weight loss diets.



Quick and Convenient Healthy Snacks


Pre-Packaged Healthy Snacks


Pre-packaged snacks are perfect for busy lifestyles. A survey by Nielsen shows that 53% of people worldwide choose snacks based on convenience.


The International Food Information Council found that 60% of consumers prefer snacks with health benefits like high protein or low sugar. Pre-packaged snacks with clear health claims can influence buying decisions positively.


DIY Snack Prep Tips


Making your own snacks can save you 1-2 hours per week, according to the Journal of Nutrition Education and Behavior. The American Heart Association suggests prepping snacks like cut-up veggies and fruits to make healthy choices easier.


People who prepare their own snacks tend to eat fewer calories and have better diets overall.



Addressing Common Concerns About Just Healthy Snacks


Taste and Variety


A survey by Mintel found that 62% of consumers think healthy snacks should taste as good as regular snacks.


The Food Marketing Institute reports that 70% of people are open to trying new flavors and snack varieties. Offering different flavors can help people enjoy healthy snacks more often.


Cost-Effective Snacking


Healthy snacks can be budget-friendly. The Center for Science in the Public Interest shows that buying snacks in bulk or making them at home can save money.


A study from the Harvard School of Public Health found that a healthy diet can cost just $1.50 more per day than an unhealthy one, proving that healthy snacks are affordable.



Quiz: How to Choose the Perfect Healthy Snack for You


The purpose of this quiz is to help you identify your preferences and priorities when it comes to just healthy snacks.




Conclusion


Choosing the right snacks can make a big difference in your health and weight loss journey. By opting for just healthy snacks, you can feel full, boost your energy, and avoid overeating.


Remember, healthy snacks are high in protein, fiber-rich, and low in sugar, helping to regulate blood sugar and improve digestion.


Incorporating snacks like Greek yogurt with berries, hard-boiled eggs, and roasted chickpeas into your diet can support your health goals and enhance your overall diet quality.


Pre-packaged healthy snacks and DIY snack prep can save you time and money, making it easier to stick to your healthy eating plan.


Addressing common concerns, healthy snacks can be delicious and cost-effective, ensuring you enjoy your snack time while staying on track with your health goals.



Frequently Asked Questions


What is the healthiest thing to eat for a snack?


The healthiest snacks are high in nutrients and low in unhealthy fats and sugars. Examples include Greek yogurt with berries, nuts, and raw vegetables with hummus. These options are nutrient-dense and provide a balance of protein, fiber, and healthy fats.


What should I eat if I crave junk food?


When craving junk food, opt for healthier alternatives that satisfy your craving but offer better nutrition. Try air-popped popcorn instead of chips, or fruit like apples or berries instead of candy. Greek yogurt with a drizzle of honey can also satisfy a sweet tooth.


What is the healthiest, most filling snack?


A healthy, filling snack combines protein and fiber. Greek yogurt with berries is an excellent choice because it's high in protein (around 10 grams per serving) and antioxidants.


Another great option is a handful of nuts, like almonds or walnuts, which provide protein, fiber, and healthy fats.


What are some fast healthy snacks?


Fast healthy snacks include:

  • Hard-boiled eggs (6 grams of protein each)

  • Apple slices with almond butter

  • Carrot sticks with hummus

  • Cottage cheese with pineapple

  • Roasted chickpeas


What to eat instead of junk food?


Instead of junk food, opt for:

  • Air-popped popcorn instead of chips

  • Fresh fruit like berries or apples i