Try These Low-Calorie Snacks to Stay Full Between Meals

Whether you are trying to drop a few pounds or simply eat healthfully for longevity, you'll 
love these great low-calorie and low-fat snack ideas.  
 
 
Fatty Acids Get You Going  
 
Not all fat is bad. Healthy fats, the monounsaturated fats found in foods such as nuts, 
olives, fish, eggs, avocados and dark chocolate have several benefits.  
 
Monounsaturated fats are brain food. This is why historically people have said fish is 
brain food. The fat found in certain foods can aid in concentration and focus.  
 
Monounsaturated fats can also lower bad cholesterol and increase good cholesterol. As 
a result, they reduce the risk of vascular disease, heart disease and stroke.  
 
 
Healthy-fat snacks to try:  
 
Olives 
 
Black, green and Kalamata olives are all high in monounsaturated fats. Add them to 
salads or use on whole wheat crackers with low fat cream cheese.  
 
 
Avocados  
 
Because avocados are high in healthy, monounsaturated fats, you can feel good about 
that guacamole!  
 
For a healthy, filing breakfast high in monounsaturated fats, try spreading avocado on 
wholegrain bread or having a few slices of the fruit alongside a fried egg.  
 
 
Trail Mix  
 
Trail mix that has a high nut and seed content can be a healthy choice. If your trail mix 
contains candy, try to choose one with dark chocolate. The nuts and seeds found in 
many trail mixes are high in monounsaturated fats as well as other nutrients like fiber 
and protein.  

 
Nuts  
 
Walnuts, pistachios, almonds, cashews and pecans are great choices for 
monounsaturated fats. Add them to salads, or toss a few into your morning oatmeal or 
yogurt.  
 
 
Fiber Fills You Up for Longer  
 
Fiber is a nutrient that aids in digestion, but it also helps you feel full longer when you 
are trying to lose weight. Foods that are naturally high in fiber include: whole grains, 
nuts, seeds, fruits and vegetables.  
 
A small or medium banana is only 80-110 calories and can both satisfy your sweet tooth 
and fill you up. Another high fiber snack that’s healthy and low in calories is a piece of 
wholegrain crisp bread or whole wheat toast spread with one tablespoon of peanut 
butter or hummus.  
 
High water content foods, such as fruit and soup, are also likely to fill you up. The 
double impact of having a large volume and low calorie content as well as being high in 
fiber makes fruits and veggies the ideal solution for a snack attack.  
 
 
Protein Keeps You Moving  
 
Protein is important to maintaining general health, but more than that, you need 
complete proteins to keep your muscles strong and your brain functioning at high 
capacity.  
 
Meat, dairy products and other animal products, such as grilled chicken, string cheese 
and eggs, are complete proteins that will keep you full and alert.  
 
If you’re a vegetarian or vegan, you’ll need to create complete protein meals by 
combining wholegrain with nuts or pulses. For instance, you can combine wholewheat 
bread with peanut butter or eat chick pea curry served over brown rice.
