To help you get started, we spoke with Dr. Kezia Joy, RDN and Medical Advisor with Welzo, to learn which healthy snacks should be on your list. In fact, these five snacks are the only ones Dr. Joy recommends eating when it comes to weight loss.

The 5 Snacks a Dietitian Recommends for Weight Loss

According to Dr. Joy, her five most commonly suggested snacks for weight loss include cottage cheese with vegetables, Greek yogurt with fresh berries, hummus with raw vegetables, an ounce of or a few nuts with a piece of fruit, and a smoothie using whole food ingredients and protein.

Three Key Components That Support Weight Loss

Three essential components that support weight loss are protein, healthy fats, and fiber, with protein serving as the foundation of a weight-loss-approved snack.

“Each [of these options] allows for quick preparation, can be easily incorporated into your daily routine, and will allow you to have a variety of options as you work on losing weight, and help keep you from feeling like you’re being deprived by eating a “snack,'” Dr. Joy explains. “When you eat snacks that are good for you and allow you to meet your nutritional needs, but also limit the amount of calories you consume, you are more likely to continue to make good choices over time.”

How These Snacks Support Satiety and Prevent Overeating

These healthy snack options are chock-full of fiber and protein—both of which promote satiety and take longer to digest compared to other snacks. By decreasing the desire to over-eat during your next meal, you’re establishing more balanced eating habits.

“These types of snack food can assist with maintaining consistent blood glucose levels, and consistent blood glucose levels are very important to regulate your hunger. The less your blood glucose levels fluctuate, the less you will experience hunger,” Dr. Joy adds. “If you are able to control your hunger with snack foods prior to consuming highly processed convenience foods, it may help to limit the amount of highly processed convenience foods you consume during the day.”

Why Many Snacks Derail Weight-Loss Goals

Many snacks are packed with refined carbs and added sugar while adding zero nutritional value to your diet.

As Dr. Joy puts it, “They’re easily digested, but do little to suppress our desire for additional food.” This makes it easy to overeat these snack foods throughout the day, leading to excess calorie consumption.

“Another reason why the snacks I recommend are better than typical snacks is that they have a larger volume of nutrients per serving than typical snacks,” Dr. Joy tells us. “Most snack foods are designed so that we can eat too much of them with very little nutritional value. Therefore, when you choose to eat one of the snacks I recommend, the calories will provide satiety, or fullness.”

Why Snack Timing Matters

Snack timing matters more than you’d think.

“Snacks at appropriate times may prevent an interval of time from one meal to another in which individuals are likely to consume excess calories due to a large gap in time since the last meal. Snacking maintains consistent levels of energy throughout the day,” Dr. Joy says. “A mid-afternoon snack will also help control energy crashes and reduce the likelihood that you’ll feel the need for sweet treats. A balanced snack supports your ability to focus and be productive. Evening snacking should be purposeful (not routine) and based on your body’s need for food as opposed to just eating out of habit. Protein-based snacks are usually the best choice.”

The post I’m a Dietitian and These Are the Only 5 Snacks I Tell Clients to Eat for Weight Loss appeared first on Eat This Not That.

Greek Yogurt with Berries

Greek Yogurt with Berries is the first snack on Collingwood’s list. “Protein becomes especially important as we age to help preserve muscle, and Greek yogurt delivers a solid protein boost in a small, easy-to-eat snack. Adding berries adds fiber, which helps keep hunger at bay longer. This combo supports muscle health, digestion, and steady energy,” she says.

RELATED: 12-Minute Standing Strength Routine That Recharges Your Metabolism After 50

Harvest Snaps with Hummus or Cottage Cheese

Harvest Snaps with Hummus or Cottage Cheese offers some salt and crunch but also protein. “Harvest Snaps Lightly Salted are made from real veggies, so they naturally provide 4g of fiber and 5g of satiating, whole food-sourced protein. Pairing them with hummus or cottage cheese adds even more protein.  The crunch satisfies cravings, while protein and fiber work together to promote fullness,” Collingwood says.

RELATED: 12-Minute Standing Strength Routine That Recharges Your Metabolism After 50

Apple Slices with Peanut or Almond Butter

Apple Slices with Peanut or Almond Butter is a delicious snack you can make at home. “Fiber from fruit plus protein and fat from nut butter is a classic combination that works especially well after 50, when blood sugar stability and satiety really matter,” Collingwood explains. “This snack is portable, satisfying, and easy to adjust for appetite.”

Smoothie with Protein and Fiber

You can never go wrong with a smoothie packed with protein and fiber to fuel you up for the day. “A small smoothie with protein powder, berries, and chia or flax offers both protein and fiber in a convenient form. You can customize the type of protein you prefer and drink it at your desk or on the go,” says Collingwood.

The post 4 Daily Snacks That Shrink Belly Pooch Without Exercise After 60 appeared first on Eat This Not That.

Greek Yogurt with Chia or Flax Seeds

Greek Yogurt with Chia or Flax Seeds is the first bedtime snack that Collingwood recommends. “Greek yogurt provides protein that supports muscle maintenance overnight, which is important because muscle plays a key role in metabolism as we age. Adding chia or flax brings fiber, which helps stabilize blood sugar while you sleep. This combo supports satiety and prevents late-night hunger,” she says.

RELATED: 12-Minute Standing Strength Routine That Recharges Your Metabolism After 50

Cottage Cheese with Berries

Cottage Cheese with Berries is her second pick. “Cottage cheese is rich in slow-digesting protein, which can support overnight muscle repair. That matters later in life, when preserving lean mass helps support fat loss over time. Berries add fiber and antioxidants without excess sugar,” says Collingwood.

A Small Protein Smoothie

Another option? A Small Protein Smoothie. “A light smoothie with protein powder, milk or soy milk, and fiber-rich ingredients can support muscle recovery overnight without feeling heavy before bed. This works well for people who don’t want to chew late at night,” she says.

Apple Slices with Nut Butter

Apple Slices with nut butter are another great snack before bed. “Fiber from fruit paired with protein and healthy fats helps prevent nighttime blood sugar dips that can disrupt sleep and lead to next-day cravings. Sleep quality and blood sugar stability are key to weight management,” Collingwood states.

Handful of Nuts with a Protein Source

Handful of Nuts with a Protein Source is another solid choice for a pre-bedtime snack. “Nuts provide healthy fats and some fiber, but pairing them with a protein source like yogurt or milk helps keep the snack balanced and more filling.  Portion control matters here, small but satisfying,” says Collingwood.

The post 5 Bedtime Snacks That Support Fat Loss & Metabolism After 55 appeared first on Eat This Not That.

Aldi’s Park Street Deli Roasted Red Pepper

Park Street Deli Roasted Red Pepper strikes the ideal balance of sweet and smoky that’s bold and satisfying. “It’s seasoned well and there are actual red peppers in it – a decent amount, too,” says Monique Mickle, Executive Sous Chef of The Darling Oyster Bar, Charleston, South Carolina. “It’s a practical on-the-go option, as well, as it comes in two options – singles or snack packs with pretzels. You can grab both products at Aldi.”

RELATED: 7 Costco Staples Healthy Shoppers Say They Can’t Live Without

Hope Foods Organic Jalapeño Cilantro Hummus

Hope Foods Organic Jalapeño Cilantro Hummus is made in small batches with quality ingredients and it’s one of Dennis Littley, Chef and Recipe Expert at Ask Chef Dennis go-tos. “It has a fresher, brighter taste compared to some other brands, but the touch of heat makes it stand out without overwhelming the chickpeas, he says. “It’s a good example of how a store-bought hummus can still taste vibrant and layered. I find it also works just as well on wraps and grain bowls as it does on a crudité platter.”

RELATED: 11 Best Hummus Brands, According to Dietitians

Sabra Classic Hummus

Sabra Classic Hummus is a favorite for many, including Chef Dennis. It’s his other must-have hummus. “Sabra Classic Hummus is a product I can always count on because it always delivers good quality and is easily available,” he says. “The texture is smooth and creamy, which makes it versatile for dipping or spreading, but also, the flavor is mild enough to pair with everything from vegetables to sandwiches.” He adds, “While it might not taste exactly like something freshly made at home, it delivers a reliable balance of chickpeas, tahini, and lemon that’s hard to beat when you need something quick and accessible.”

Baba’s Garlicky Caramelized Onion Hummus

Baba’s is a newer brand that you can find on their site and at Target, and the Caramelized Onion Hummus is a must try, according to Katherine Sprung, NYC, Pastry chef, Founder of Squish Marshmallows. “The hummus is smooth and rich, and really tastes like it was made with love,” she says. “It’s made with only real, and simple, ingredients too.”

Cedar’s Topped Organic Hot Honey Hommus

Cedar’s Topped Organic Hot Honey Hommus has a touch of sweetness with a kick and delivers a unique, unforgettable taste. “It’s got a unique mix of sweet heat and a nutty tahini kick that keeps every bite balanced,” says Head Chef, Andrew Rodriguez, The Victor Restaurant and Bar, located in Santa Ynez, CA. “Honestly, more stores should carry this. It’s a game-changer for quick bites or adding a twist to any meal.”

Boars Head Traditional Hummus

Boars Head is a brand that’s been around for 115 and prides itself on using top-notch ingredients like steamed chickpeas, sea salt, olive oil, tahini (crushed sesame seeds), as well as a variety of savory spices for its hummus. The Traditional is a favorite for Chef Chelsea Christian, Slightly North of Broad, Charleston, SC. “I think it has the best consistency and balanced taste that hummus should have.”

The post 6 Best Store-Bought Hummus Brands, According to Chefs appeared first on Eat This Not That.

Greek Yogurt with Berries

You can eat Greek yogurt with berries for breakfast, but the nutrient-dense meal also makes a great snack. “Protein to preserve lean muscle,” says Collingwood. “Plus antioxidants and fiber for gut health and satiety.”

Apple Slices with Almond or Peanut Butter

Another great snack to keep you fueled up and satiated. Apple slices with almond or peanut butter. “A combo of fiber and healthy fats to keep blood sugar stable and hunger in check,” Collingwood says about the meal.

Hummus with Veggie Sticks

Hummus with veggie sticks, like carrots, celery, and peppers, is a colorful, protein-packed, and nutrient-rich snack. “Plant-based protein, fiber, and minerals that keep energy up without spiking blood sugar,” says Collingwood. Slice veggies ahead of time and pre-portion hummus for easy and healthy snacking.

RELATED: 5 Best Core Moves To Flatten Your Stomach in 30 Days

Hard-Boiled Eggs with a Sprinkle of Everything Bagel Seasoning

Collingwood also recommends hard-boiled eggs seasoned with a sprinkle of Everything Bagel Seasoning, which you can buy at Trader Joe’s. “Complete protein to support muscle and keep metabolism humming,” she says. Consider boiling eggs ahead of time and keeping them in your refrigerator for easy snacking.

Roasted Chickpeas (or Edamame)

Another delicious savory snack? Roasted chickpeas or edamame, Collingwood recommends. “Crunchy, high-fiber, and protein-packed for a satisfying swap for chips,” she says.

These Snacks Will Help Create a Balanced Diet

What makes these food items great for blasting belly fat? “While these snacks won’t specifically spot-reduce belly fat, they help create the balanced, calorie-controlled eating pattern that supports a healthier body composition over time,” says Collingwood.

The post 5 Snacks That Burn Belly Fat Faster Than Crunches appeared first on Eat This Not That.

Protein Smoothie

A protein smoothie is a great liquid meal to jump-start your day. “Protein is the most satiating macronutrient, meaning it helps curb appetite. A protein smoothie might be as simple as a protein powder blended with milk and frozen berries,” says Graves.

Protein Energy Balls

Meal prepping protein-packed foods can help ensure that you don’t grab junk. “Protein balls are another great option if you live a busy, on-the-go life. They can be prepared in bulk and last over a week in the fridge!” says Graves.

Greek Yogurt

Make sure to keep Greek yogurt on hand.”Along with its high protein content, Greek yogurt is relatively low in calories, carbs and sugar, while promoting gut health with probiotics. You can try it plain with berries mixed in, or a flavored option with no added sugar – my personal favorite is Oikos Triple Zero,” says Graves.

Edamame

Edamame is an excellent source of protein in the freezer section. “Edamame is a great source of fiber, which promotes a healthy gut! Try it steamed with a bit of salt,” Graves explained.

Hummus and Veggies

Hummus and veggies are such a great snack to fuel your day. “While the vegetables provide fiber, vitamins, minerals, and antioxidants, the hummus adds protein and healthy fat! Think carrots, celery, bell peppers, cucumber, and the like,” says Graves.

Hard-Boiled Eggs

Always have hard-boiled eggs on hand. “Each egg is only 70-80 calories, but it packs in ~6 grams of protein! A pinch of salt or paprika makes hard-boiled eggs a perfect midday snack,” she says.

Chia Pudding

Chia pudding is delicious and also nutrient-dense. “It is packed with nutrients like calcium, magnesium, and omega-3 fatty acids, which can support your overall health during your weight loss journey,” she says.

The post 7 Snacks That Help You Lose Fat Around Your Midsection in 4 Weeks appeared first on Eat This Not That.

Greek Yogurt with Berries

Greek yogurt with berries is a sweet snack with lots of health benefits that keep on giving. “Packed with protein to keep you full and berries for fiber and antioxidants, this snack helps prevent the blood sugar spikes that can lead to overeating,” explains Collingwood.

Apple Slices with Almond Butter

Another sweet and satiating snack? Apple slices with almond butter. “Crunchy, sweet, and satisfying,” says Collingwood. “The combination of fruit fiber and healthy fats helps you stay satisfied longer.”

RELATED: 65 Best Healthy Recipes for Weight Loss

Hummus with Raw Veggies

If you are craving something a little more savory, consider dipping fresh, raw veggies into hummus. “Carrots, bell peppers, and cucumbers paired with hummus provide a low-calorie, nutrient-dense snack that fills without excess calories,” says Collingwood.

Cottage Cheese with Cinnamon

You probably already know cottage cheese is one of the most efficient fat-busting foods. Collingwood recommends sprinkling a bowl of it with cinnamon. “High in protein and low in sugar, cottage cheese helps preserve muscle while keeping hunger in check. A sprinkle of cinnamon adds flavor without added sugar,” Collingwood says.

Hard-Boiled Eggs

Eggs are a great staple food for losing weight. Collingwood recommends keeping hard-boiled eggs on hand for easy snacking. “Simple, portable, and rich in protein, eggs can help reduce cravings between meals,” she says.

A Small Handful of Mixed Nuts

Not sure what to grab from your pantry when trying to lose weight? Collingwood recommends a handful of nuts. “Nuts are calorie-dense, so watch portions, but their healthy fats and protein make them a satisfying choice that can keep you from reaching for less healthy options,” she says.

Air-Popped Popcorn

Air-popped popcorn is another great snack to target visceral fat. “Whole grain, high in fiber, and low in calories if you skip the butter,” says Collingwood. “It’s a crunchy, filling snack that won’t derail your calorie goals.”

Edamame

Buy bags of edamame in the freezer section, and you will have a great satiating snack. “These young soybeans are high in plant-based protein, fiber, and important nutrients, making them a great choice for keeping hunger at bay,” says Collingwood.

The post 8 Snacks That Target Visceral Fat in 30 Days appeared first on Eat This Not That.

Greek Yogurt with Chia Seeds

The first snack Collingwood recommends is Greek yogurt with chia seeds. “High in protein and probiotics for gut health. Chia seeds add fiber and omega-3s to support fat metabolism,” she says. Not sure what type to buy? “Choose plain, unsweetened yogurt and add cinnamon or a few berries for natural sweetness,” she recommends.

Hard-Boiled Eggs + Veggies

Next up? Hard-boiled eggs with veggies. “Eggs are packed with protein and healthy fats that keep you full and stabilize blood sugar,” says Collingwood. She recommends eating them with sliced bell peppers, cucumbers, or cherry tomatoes “for crunch and added fiber.” Expert tip? Meal prep at the start of the week and boil a bunch of eggs, so you have them on hand for easy protein snacks.

Hummus with Cucumber or Celery Sticks

Next up, hummus with cucumber or celery sticks. What makes this combo great, according to Collingwood? “Hummus provides plant-based protein and healthy fats, while cucumbers and celery are hydrating and low in calories,” she says.

RELATED: 5 Core Exercises To Flatten Your Lower Belly

Cottage Cheese with Berries or Nuts

Another snack that will fill you up and fuel you for gat loss? Cottage cheese with berries or nuts. “Cottage cheese is rich in casein protein, which digests slowly and reduces hunger. A few berries or nuts add antioxidants or crunch without spiking sugar,” says Collingwood. “Great for an evening snack to support overnight muscle repair.”

Tuna or Salmon Packets on Cucumber Slices

Another great snack to keep on hand? Tuna or salmon packets on cucumber Slices. “High in protein and omega-3s, which help reduce inflammation and may target visceral fat,” says Collingwood. Not sure which to buy? “Choose low-sodium varieties and skip the mayo-heavy versions,” Collingwood recommends.

The post 5 Best Low-Sugar Snacks To Lose Belly Overhang in 30 Days appeared first on Eat This Not That.

When the FDA banned Red Dye No. 3 earlier this year, many consumers breathed a sigh of relief. Because it was deemed carcinogenic – and is believed to cause behavioral problems in children – it was viewed as a hazard that should have long ago been pulled from the shelves.

But not all potentially harmful substances have been subject to this type of ban. There are some ingredients found in popular foods that are allowed here in the U.S. but are banned in other countries.

If it’s shocking that other countries have forbidden foods that we’re still consuming, that’s just another reason to read food labels and be on the lookout for anything that you wouldn’t necessarily want yourself or your family eating.

Read on for the foods that you can buy here in the U.S. but that other countries have put on the no-go list or have restricted.

Skittles

You may love to “taste the rainbow” but other countries are not feeling it due to one particular ingredient in these colorful candies. Titanium dioxide is a chemical added to foods to enhance whiteness and brightness. This chemical can be found in U.S. Skittles. While the European Union hasn’t banned Skittles entirely, their version does not contain titanium dioxide, which some research shows may be linked to lung cancer.

Apple Jacks

A is for apple, but you won’t be spying this cereal on shelves in Japan. That’s because Apple Jacks contains Yellow #6, which is banned in Japan. Both Apple Jacks and Cap’n Crunch contain BHT, a preservative banned in other countries but not the U.S. And while BHA and BHT may increase the shelf life of products, they may also increase the risk of cancer.

RELATED: 25 Unhealthiest Chips on the Planet

Gatorade

Gatorade comes in many flavors and may quench your thirst but folks in other countries will stick with water. That’s because the popular sports beverage known for its electrolyte content also may contain Yellow No. 5, Yellow No. 6 and Red No. 40, which are banned in some European countries. While some counties restrict these ingredients, Norway and Austria have outright banned them. Athletes there must find a different way to replenish their fluids after a workout.

Pop Tarts

The yummy breakfast pastry that you just can’t wait to pop into your toaster is not on the menu in many European countries due to – you guessed it – Yellow No. 5, Yellow No. 6 and Red No. 40. While some countries have Pop Tarts, they are likely not the American version which contains banned ingredients. So while you’ll find a broader range of Pop Tart flavors here in America, the ones on grocery store shelves in the U.K. may be a safer bet.

RELATED: Tried 9 Kettle-Cooked Potato Chips & This Brand Was the Best

Little Debbie Snack Cakes

Little Debbie may be sweet, but other countries don’t necessarily see it that way. In particular, her Swiss Rolls aren’t a snack you’ll find in many European countries. That’s because they are banned or restricted due to Yellow No. 5 and Red No. 40. While the FDA has deemed these dyes safe (for now) it’s also worth considering that they may cause hyperactivity in children. A small price to pay for such deliciousness?

The post 7 American Foods Banned in Other Countries appeared first on Eat This Not That.

Padrino Pork Tamales

Padrino Pork Tamales are “insane,” according to shoppers. “Boil water and drop in the bag. 15-20 mins later you have amazing tamales. Better than homemade. Run don’t walk my friends,” one Redditor shared. “The tamale connoisseur in the house (raised on abuela’s tamales) couldn’t snarf these Padrino’s down fast enough. Two bags barely lasted 4 days—they were eaten breakfast, lunch and dinner. Would’ve bought more but they were out of them when we went back to a NC Costco. Haven’t seen them since,” another agreed.

Sweet and Spicy Korean BBQ Pork Rinds

One Redditor recently shared about Sweet and Spicy Korean BBQ Pork Rinds. “10/10 if you’re a fan of the original puffs. Same flavor and the pork rinds themselves have a light and airy crunch. Some brands have some very tough pork rinds but I haven’t experienced that with the bag I’ve tried so far,” they wrote. “Just got them and I love them,” one shopper said.

Queso Mama

If you find Queso Mama at your warehouse, don’t think, just buy, according to shoppers. One person shared that their warehouse recently got stocked with new flavors, including chorizo and brisket. “If this display shows up at my Costco they better have bulk Ozempic and Lipitor next to it,” one person commented. “My warehouse recently had the chorizo one, I thought it was good,” another commented. “Brisket is the GOAT. Chorizo is a close second,” another chimed in.

RELATED: The No. 1 Costco Mistake That’s Costing You Money, Experts Say

Jonny Pops Organic Freezer Pops

Jonny Pops are my go-to for a healthier popsicle. Stores nationwide just got in Organic Freezer Pops. “Each 48-count bag includes three delicious flavors: Cherry, Fruit Punch, and Grape! They’re PERFECT for the beach, pool parties, backyard treats, or just to cool down with on a hot summer day! Even better, they’re free from artificial dyes and the Big 9 US Allergens…they’re completely organic AND tasty! Plus these pops are shelf-stable, just freeze at home!” writes Costco Buys. “These look so refreshing,” one wrote. “Just in time for warm weather!” another added.

Fruit Riot Frozen Sour Grapes

Costco Buys recently made an exciting announcement. “Viral @fruitriot Frozen Sour Grapes SPOTTED at California Costco locations!” they shared in a post. “These ridiculously popular red & green frozen grapes are covered in lemon juice and a sour candy coating! Each bag has three delicious flavors: Mixed Berry, Green Apple, and Lemon-Lime.” Shoppers were psyched. “Omg yesss! So good!!” one commented.

Pita Bread

You can now buy fresh pita bread from the Costco bakery. Each bag comes with nine rounds, perfect for eating with hummus or your favorite Costco dip.. “I’ve hoped for so long for a pita bread in the Costco bakery and it’s so soft, doughy and perfect!” Costco Hot Finds shared, calling it “absolutely amazing” and “so soft and fluffy.” In case you can’t eat it all at once, she maintains that it freezes well.

One Reese’s Protein Bars

Protein bars that are basically a healthier version of Reese’s Peanut Butter Cups? Yes, please.  One Reese’s bars offer 18 grams of protein and just 3 grams of sugar. “Yum Reese’s protein bars at Costco!” Costo Hot Finds shared. “These are delicious!! Great for before going to work out. Also, a great snack on the go so I don’t get hangry!!” one person commented.

The post 7 New Costco Snacks Shoppers are Raving About This Week appeared first on Eat This Not That.