Key TakeawaysSnacking can be an important part of your weight management plan.Snacks should contain a balance of nutrients like protein, carbohydrates, fiber, and certain fats.Some dietician-approved snacks include avocado toast, milk, and fruit and walnuts.

Key Takeaways

Snacking can be an important part of your weight management plan.Snacks should contain a balance of nutrients like protein, carbohydrates, fiber, and certain fats.Some dietician-approved snacks include avocado toast, milk, and fruit and walnuts.

If you’re working on managing your weight, you might have been advised against snacking. However, eating balanced meals and snacks can help youlose weight. According to research published in theJournal of the Academy of Nutrition,eating three meals and two snacks per day can help you achieve your weight goal and maintain it.

Snacking for Weight Management

When you’re choosing snacks to support your weight and health goals, make sure that you include foods that contain a balance of key nutrients.

Walnuts

Loaded with plant-based protein, healthy fats, and fiber, a handful of these little nuts is a nutritional powerhouse.

The fat in walnuts, in particular, can have a profound effect on weight. According to a 2019 study published in the journalBMC Nutrition,a diet rich in polyunsaturated fat can improve fat metabolism.

Delicious Ways to Eat Walnuts

One small study that was published in 2017 found that eating walnuts for five days in a row actually changed how the brain responded to cravings. The researchers used an MRI machine to watch the brain activity of people who were looking at desirable foods like desserts.

In the people who had been eating walnuts, the researchers noticed that there was increased activity in the part of the brain connected to feeling less hungry.The increase was not noted in the people who had not been eating walnuts. The study’s findings suggested that walnuts might have a positive effect on how the brain responds tohunger cues.

Snacking Tip:Pair a serving of protein-packed walnuts with a small piece of fruit to add carbohydrates.

2% Milk

When an afternoon slump strikes, try pouring a glass of 2% dairymilkinstead of reaching for a sugary or caffeinated beverage. Milk is a natural source of calcium and vitamin D, two nutrients that may help some people support weight loss.

Snacking Tip:2% milk has a natural combination of fats, carbohydrates, and protein that make it a balanced source of nutrition.

Dairy foods like milk, cheese, and yogurt contain high-quality protein. Research has shown that eating a higher-protein diet can help you manage your weight and feel fuller longer.

In addition, a higher-protein eating pattern can help maintain lean body mass while you’re losing weight.

How Milk Protein Helps You Build Muscle

Strawberries

Having somestrawberriesat snack time can satisfy your sweet tooth and give you a boost of carbohydrates and fiber.

A clinical research study published inFood and Functionsuggested that eating strawberries might help lower blood sugar levels and inflammation, especially when eaten with two hours of a meal.

Reducing inflammationmight be able to help you with your health goals because chronic inflammation has been linked to weight loss challenges.

Snacking Tip:Combine one serving (8) of strawberries with a protein source like a piece of cheese or nuts for a satisfying and simple snack. You can also drizzle some balsamic vinegar on top of them for extra decadence.

Peanut Butter on Whole-Grain Crackers

Natural peanut butter(with no added sugar or salt) is one of the best foods to help you feel satisfied. Research has also shown that eating foods made with peanuts can help you burn more calories when you are in a resting state.

In one study from 2002, people who ate peanuts for eight weeks instead of other fat sources experienced an 11% increase in their resting energy expenditure, meaning that they used up more energy when they were in a “resting state” compared to the people who did not eat peanuts.

Snacking Tip:Pair some peanut butter with whole-grain crackers. The peanut butter fuels your body with calorie-burning peanuts along with natural fats and protein to help you stay satisfied. Thewhole-grainswill give you the carbohydrates and fiber your body needs for energy and staying power.

Avocado Toast

Avocadotoast is more than just a trendy dish—it’s an easy mid-day nosh that can keep you feeling satisfied for longer.

Snacking Tip:Top a slice of whole-grain toast with freshly-mashed avocado for an easy and tasty combination of fat, fiber, and carbohydrates. For an added kick, sprinkle some red pepper flakes on top.

Rather than containing saturated fats, avocados are a rich source of the healthier fats that research has shown can help prevent body fat distribution around the mid-section.

New Research Shows Eating Avocados Supports a Healthy Gut

Hummus and Veggies

Chickpeasare both a protein source and a nutrient-packed vegetable. As a natural source of fiber, carbohydrates, protein, and a little fat, garbanzos can be the base for a tasty and versatile snack.

17 Healthy Late-Night Snacks

Whipping up somefresh hummusis a delicious way to give your body a slew of important nutrients to support your weight goals and overall health.

Snacking Tip:If you’re looking for a crunchy snack, hummus and veggies are a great alternative to chips and dip. Try dipping fresh vegetables in chickpea-based hummus.

16 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Bachman JL, Phelan S, Wing RR, Raynor HA.Eating frequency is higher in weight loss maintainers and normal-weight individuals than in overweight individuals.J Am Diet Assoc. 2011;111(11):1730-4. doi: 10.1016/j.jada.2011.08.006American Heart Association.Carbohydrates.Westerterp-Plantenga MS, Lemmens SG, Westertep KR.Dietary protein - its role in satiety, energetics, weight loss and health.Br J Nutr. 2012;108 Suppl 2:S105-12. doi: 10.1017/S0007114512002589Warrilow A, Mellor D, McKune A, Pumpa K.Dietary fat, fibre, satiation, and satiety-a systematic review of acute studies.Eur J Clin Nutr. 2019;73(3):333-344. doi: 10.1038/s41430-018-0295-7Henninck SD, Malkaars PWJ.Fats and satiety. In: Blundell JE, Bellisle, F, eds.Satiation, Satiety and the Control of Food Intake: Theory and practice. Oxford: Woodhead Publishing; 2013: 143-165. doi: 10.1533/9780857098719.3.143Kaviani S, Taylor CM, Stevenson JL, Cooper JA, Paton CM.A 7-day high-PUFA diet reduces angiopoietin-like protein 3 and 8 responses and postprandial triglyceride levels in healthy females but not males: a randomized control trial.BMC Nutr. 2019;5:1. doi: 10.1186/s40795-018-0262-7Farr OM, Tuccinardi D, Upadhyay J, Oussaada SM, Mantzoros CS.Walnut consumption increases activation of the insula to highly desirable food cues: A randomized, double-blind, placebo-controlled, cross-over fMRI study.Diabetes Obes Metab. 2018;20(1):173-177. doi: 10.1111/dom.13060Zhu W, Cai D, Wang Y, et al.Calcium plus vitamin D3 supplementation facilitated fat loss in overweight and obese college students with very-low calcium consumption: a randomized controlled trial.Nutr J. 2013;12:8. doi: 10.1186/1475-2891-12-8Phillips SM, Fulgoni VL, Heaney RP, Nicklas TA, Slavin JL, Weaver CM.Commonly consumed protein foods contribute to nutrient intake, diet quality, and nutrient adequacy.Am J Clin Nutr. 2015;101(6):1346S-1352S. doi: 10.3945/ajcn.114.08Leidy HJ, Clifton PM, Astrup A, et al.The role of protein in weight loss and maintenance.Am J Clin Nutr. 2015;101(6):1320S-1329S. doi: 10.3945/ajcn.114.084038Backx EMO, Tieland M, Borgonjen-van den Berg KJ, Claessen PR, van Loon LJC, de Groot LCPMG.Protein intake and lean body mass preservation during energy intake restriction in overweight older adults.Int J Obes(Lond). 2016;40(2):299-304. doi: 10.1038/ijo.2015.182Huang Y, Park E, Edirisinghe I, Burton-Freeman BM.Maximizing the health effects of strawberry anthocyanins: understanding the influence of the consumption timing variable.Food Funct. 2016;7(12):4745-4752. doi: 10.1039/c6fo00995fPérez-Pérez A, Sánchez-Jiménez F, Vilariño-García T, Sánchez-Margalet V.Role of leptin in inflammation and vice versa.Int J Mol Sci. 2020;21(16):5887. doi: 10.3390/ijms21165887.Alper CM, Mattes RD.Effects of chronic peanut consumption on energy balance and hedonics.Int J Obes Relat Metab Disord. 2002;26(8):1129-37. doi: 10.1038/sj.ijo.0802050Wien M, Haddad E, Oda K, Sabaté J.A randomized 3×3 crossover study to evaluate the effect of Hass avocado intake on post-ingestive satiety, glucose and insulin levels, and subsequent energy intake in overweight adults.Nutr J. 2013;12:155. doi: 10.1186/1475-2891-12-155Rosqvist F, Iggman D, Kullberg J, et al.Overfeeding polyunsaturated and saturated fat causes distinct effects on liver and visceral fat accumulation in humans.Diabetes. 2014;63(7):2356-68. doi: 10.2337/db13-1622

16 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Bachman JL, Phelan S, Wing RR, Raynor HA.Eating frequency is higher in weight loss maintainers and normal-weight individuals than in overweight individuals.J Am Diet Assoc. 2011;111(11):1730-4. doi: 10.1016/j.jada.2011.08.006American Heart Association.Carbohydrates.Westerterp-Plantenga MS, Lemmens SG, Westertep KR.Dietary protein - its role in satiety, energetics, weight loss and health.Br J Nutr. 2012;108 Suppl 2:S105-12. doi: 10.1017/S0007114512002589Warrilow A, Mellor D, McKune A, Pumpa K.Dietary fat, fibre, satiation, and satiety-a systematic review of acute studies.Eur J Clin Nutr. 2019;73(3):333-344. doi: 10.1038/s41430-018-0295-7Henninck SD, Malkaars PWJ.Fats and satiety. In: Blundell JE, Bellisle, F, eds.Satiation, Satiety and the Control of Food Intake: Theory and practice. Oxford: Woodhead Publishing; 2013: 143-165. doi: 10.1533/9780857098719.3.143Kaviani S, Taylor CM, Stevenson JL, Cooper JA, Paton CM.A 7-day high-PUFA diet reduces angiopoietin-like protein 3 and 8 responses and postprandial triglyceride levels in healthy females but not males: a randomized control trial.BMC Nutr. 2019;5:1. doi: 10.1186/s40795-018-0262-7Farr OM, Tuccinardi D, Upadhyay J, Oussaada SM, Mantzoros CS.Walnut consumption increases activation of the insula to highly desirable food cues: A randomized, double-blind, placebo-controlled, cross-over fMRI study.Diabetes Obes Metab. 2018;20(1):173-177. doi: 10.1111/dom.13060Zhu W, Cai D, Wang Y, et al.Calcium plus vitamin D3 supplementation facilitated fat loss in overweight and obese college students with very-low calcium consumption: a randomized controlled trial.Nutr J. 2013;12:8. doi: 10.1186/1475-2891-12-8Phillips SM, Fulgoni VL, Heaney RP, Nicklas TA, Slavin JL, Weaver CM.Commonly consumed protein foods contribute to nutrient intake, diet quality, and nutrient adequacy.Am J Clin Nutr. 2015;101(6):1346S-1352S. doi: 10.3945/ajcn.114.08Leidy HJ, Clifton PM, Astrup A, et al.The role of protein in weight loss and maintenance.Am J Clin Nutr. 2015;101(6):1320S-1329S. doi: 10.3945/ajcn.114.084038Backx EMO, Tieland M, Borgonjen-van den Berg KJ, Claessen PR, van Loon LJC, de Groot LCPMG.Protein intake and lean body mass preservation during energy intake restriction in overweight older adults.Int J Obes(Lond). 2016;40(2):299-304. doi: 10.1038/ijo.2015.182Huang Y, Park E, Edirisinghe I, Burton-Freeman BM.Maximizing the health effects of strawberry anthocyanins: understanding the influence of the consumption timing variable.Food Funct. 2016;7(12):4745-4752. doi: 10.1039/c6fo00995fPérez-Pérez A, Sánchez-Jiménez F, Vilariño-García T, Sánchez-Margalet V.Role of leptin in inflammation and vice versa.Int J Mol Sci. 2020;21(16):5887. doi: 10.3390/ijms21165887.Alper CM, Mattes RD.Effects of chronic peanut consumption on energy balance and hedonics.Int J Obes Relat Metab Disord. 2002;26(8):1129-37. doi: 10.1038/sj.ijo.0802050Wien M, Haddad E, Oda K, Sabaté J.A randomized 3×3 crossover study to evaluate the effect of Hass avocado intake on post-ingestive satiety, glucose and insulin levels, and subsequent energy intake in overweight adults.Nutr J. 2013;12:155. doi: 10.1186/1475-2891-12-155Rosqvist F, Iggman D, Kullberg J, et al.Overfeeding polyunsaturated and saturated fat causes distinct effects on liver and visceral fat accumulation in humans.Diabetes. 2014;63(7):2356-68. doi: 10.2337/db13-1622

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Bachman JL, Phelan S, Wing RR, Raynor HA.Eating frequency is higher in weight loss maintainers and normal-weight individuals than in overweight individuals.J Am Diet Assoc. 2011;111(11):1730-4. doi: 10.1016/j.jada.2011.08.006American Heart Association.Carbohydrates.Westerterp-Plantenga MS, Lemmens SG, Westertep KR.Dietary protein - its role in satiety, energetics, weight loss and health.Br J Nutr. 2012;108 Suppl 2:S105-12. doi: 10.1017/S0007114512002589Warrilow A, Mellor D, McKune A, Pumpa K.Dietary fat, fibre, satiation, and satiety-a systematic review of acute studies.Eur J Clin Nutr. 2019;73(3):333-344. doi: 10.1038/s41430-018-0295-7Henninck SD, Malkaars PWJ.Fats and satiety. In: Blundell JE, Bellisle, F, eds.Satiation, Satiety and the Control of Food Intake: Theory and practice. Oxford: Woodhead Publishing; 2013: 143-165. doi: 10.1533/9780857098719.3.143Kaviani S, Taylor CM, Stevenson JL, Cooper JA, Paton CM.A 7-day high-PUFA diet reduces angiopoietin-like protein 3 and 8 responses and postprandial triglyceride levels in healthy females but not males: a randomized control trial.BMC Nutr. 2019;5:1. doi: 10.1186/s40795-018-0262-7Farr OM, Tuccinardi D, Upadhyay J, Oussaada SM, Mantzoros CS.Walnut consumption increases activation of the insula to highly desirable food cues: A randomized, double-blind, placebo-controlled, cross-over fMRI study.Diabetes Obes Metab. 2018;20(1):173-177. doi: 10.1111/dom.13060Zhu W, Cai D, Wang Y, et al.Calcium plus vitamin D3 supplementation facilitated fat loss in overweight and obese college students with very-low calcium consumption: a randomized controlled trial.Nutr J. 2013;12:8. doi: 10.1186/1475-2891-12-8Phillips SM, Fulgoni VL, Heaney RP, Nicklas TA, Slavin JL, Weaver CM.Commonly consumed protein foods contribute to nutrient intake, diet quality, and nutrient adequacy.Am J Clin Nutr. 2015;101(6):1346S-1352S. doi: 10.3945/ajcn.114.08Leidy HJ, Clifton PM, Astrup A, et al.The role of protein in weight loss and maintenance.Am J Clin Nutr. 2015;101(6):1320S-1329S. doi: 10.3945/ajcn.114.084038Backx EMO, Tieland M, Borgonjen-van den Berg KJ, Claessen PR, van Loon LJC, de Groot LCPMG.Protein intake and lean body mass preservation during energy intake restriction in overweight older adults.Int J Obes(Lond). 2016;40(2):299-304. doi: 10.1038/ijo.2015.182Huang Y, Park E, Edirisinghe I, Burton-Freeman BM.Maximizing the health effects of strawberry anthocyanins: understanding the influence of the consumption timing variable.Food Funct. 2016;7(12):4745-4752. doi: 10.1039/c6fo00995fPérez-Pérez A, Sánchez-Jiménez F, Vilariño-García T, Sánchez-Margalet V.Role of leptin in inflammation and vice versa.Int J Mol Sci. 2020;21(16):5887. doi: 10.3390/ijms21165887.Alper CM, Mattes RD.Effects of chronic peanut consumption on energy balance and hedonics.Int J Obes Relat Metab Disord. 2002;26(8):1129-37. doi: 10.1038/sj.ijo.0802050Wien M, Haddad E, Oda K, Sabaté J.A randomized 3×3 crossover study to evaluate the effect of Hass avocado intake on post-ingestive satiety, glucose and insulin levels, and subsequent energy intake in overweight adults.Nutr J. 2013;12:155. doi: 10.1186/1475-2891-12-155Rosqvist F, Iggman D, Kullberg J, et al.Overfeeding polyunsaturated and saturated fat causes distinct effects on liver and visceral fat accumulation in humans.Diabetes. 2014;63(7):2356-68. doi: 10.2337/db13-1622

Bachman JL, Phelan S, Wing RR, Raynor HA.Eating frequency is higher in weight loss maintainers and normal-weight individuals than in overweight individuals.J Am Diet Assoc. 2011;111(11):1730-4. doi: 10.1016/j.jada.2011.08.006

American Heart Association.Carbohydrates.

Westerterp-Plantenga MS, Lemmens SG, Westertep KR.Dietary protein - its role in satiety, energetics, weight loss and health.Br J Nutr. 2012;108 Suppl 2:S105-12. doi: 10.1017/S0007114512002589

Warrilow A, Mellor D, McKune A, Pumpa K.Dietary fat, fibre, satiation, and satiety-a systematic review of acute studies.Eur J Clin Nutr. 2019;73(3):333-344. doi: 10.1038/s41430-018-0295-7

Henninck SD, Malkaars PWJ.Fats and satiety. In: Blundell JE, Bellisle, F, eds.Satiation, Satiety and the Control of Food Intake: Theory and practice. Oxford: Woodhead Publishing; 2013: 143-165. doi: 10.1533/9780857098719.3.143

Kaviani S, Taylor CM, Stevenson JL, Cooper JA, Paton CM.A 7-day high-PUFA diet reduces angiopoietin-like protein 3 and 8 responses and postprandial triglyceride levels in healthy females but not males: a randomized control trial.BMC Nutr. 2019;5:1. doi: 10.1186/s40795-018-0262-7

Farr OM, Tuccinardi D, Upadhyay J, Oussaada SM, Mantzoros CS.Walnut consumption increases activation of the insula to highly desirable food cues: A randomized, double-blind, placebo-controlled, cross-over fMRI study.Diabetes Obes Metab. 2018;20(1):173-177. doi: 10.1111/dom.13060

Zhu W, Cai D, Wang Y, et al.Calcium plus vitamin D3 supplementation facilitated fat loss in overweight and obese college students with very-low calcium consumption: a randomized controlled trial.Nutr J. 2013;12:8. doi: 10.1186/1475-2891-12-8

Phillips SM, Fulgoni VL, Heaney RP, Nicklas TA, Slavin JL, Weaver CM.Commonly consumed protein foods contribute to nutrient intake, diet quality, and nutrient adequacy.Am J Clin Nutr. 2015;101(6):1346S-1352S. doi: 10.3945/ajcn.114.08

Leidy HJ, Clifton PM, Astrup A, et al.The role of protein in weight loss and maintenance.Am J Clin Nutr. 2015;101(6):1320S-1329S. doi: 10.3945/ajcn.114.084038

Backx EMO, Tieland M, Borgonjen-van den Berg KJ, Claessen PR, van Loon LJC, de Groot LCPMG.Protein intake and lean body mass preservation during energy intake restriction in overweight older adults.Int J Obes(Lond). 2016;40(2):299-304. doi: 10.1038/ijo.2015.182

Huang Y, Park E, Edirisinghe I, Burton-Freeman BM.Maximizing the health effects of strawberry anthocyanins: understanding the influence of the consumption timing variable.Food Funct. 2016;7(12):4745-4752. doi: 10.1039/c6fo00995f

Pérez-Pérez A, Sánchez-Jiménez F, Vilariño-García T, Sánchez-Margalet V.Role of leptin in inflammation and vice versa.Int J Mol Sci. 2020;21(16):5887. doi: 10.3390/ijms21165887.

Alper CM, Mattes RD.Effects of chronic peanut consumption on energy balance and hedonics.Int J Obes Relat Metab Disord. 2002;26(8):1129-37. doi: 10.1038/sj.ijo.0802050

Wien M, Haddad E, Oda K, Sabaté J.A randomized 3×3 crossover study to evaluate the effect of Hass avocado intake on post-ingestive satiety, glucose and insulin levels, and subsequent energy intake in overweight adults.Nutr J. 2013;12:155. doi: 10.1186/1475-2891-12-155

Rosqvist F, Iggman D, Kullberg J, et al.Overfeeding polyunsaturated and saturated fat causes distinct effects on liver and visceral fat accumulation in humans.Diabetes. 2014;63(7):2356-68. doi: 10.2337/db13-1622

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