What can I snack on when on a weight loss diet?

by Anne Myers-Wright RD/APD

Posted on Feb 15, 06:00 PM in and . Comments [1].

Snacks. Are they best avoided or do they help when trying to lose weight?
Some people find snacking useful as they can help take the edge off the appetite between meals, thus preventing overeating at meal times. Others find they are best off avoiding all together as the calories just add up when its difficult to control portions. Whichever way is the best for you is the best method to follow as, ultimately, its the total number of calories consumed in the day that counts.

So what are good choices for snacks when you are trying to follow a calorie controlled diet?

This is something I get asked all the time. There are lots of different ideas for low calorie snacks to ward off hunger until the next meal time. Here are just a few ideas.

  • Fresh fruit (apple, orange, small banana)
  • 2 Small clementines/ tangerines/plums/kiwis
  • Low calorie or Slimmer soup – home made vegetable soup is s great one for this
  • Bowl of low sugar or sugar free jelly
  • Pickled onion, gherkins, beetroot
  • Crudities i.e. vegetable sticks (carrot, mangetout, celery, peppers, any veg you like)
  • 1 Medium sized boiled egg
  • 6-8 nuts (unsalted)
  • 2 Slices of lean ham, chicken or turkey
  • Diet/ Light yoghurt or fromage frais
  • ½ Small tin of tinned fruit in natural juice
  • Low calorie hot chocolate drinks e.g. Options, Highlights or supermarket own brand
  • Glass Skimmed Milk
  • 1-2 Rice cakes
  • 1-2 Crispbreads (with no margarine/spread)- you could try salsa or a pickle spread
  • Small bowl of salad (try lemon juice as a dressing or choose no dressing)
  • 3-4 Crabsticks
  • Medium bowl of Ratatouille
  • 2 morning coffee, rich tea fingers, or garabaldi biscuits (be careful not to include if you cant stop at 2)
  • Make sure you always try to drink a glass of water if you feel “snacky”. You may just be thirsty!

I hope some of these ideas help.
I’d love to hear any more ideas from anyone who has found a great, filling, low caloroe snack that has helped them on their weight loss journey

Tags: Snacks

About the author

Anne Myers-Wright

Anne Myers-Wright RD/APD

Anne is a Health Professions Council (HPC) registered dietitian (RD), an Accredited Practicing Dietitian (APD- Australia), a fellow of the Higher Education Academy (FHEA), a member of the British Dietetic Association, The Nutrition Society and of The Dietetics Association of Australia.


  1. Thank you for those snack ideas! Will use them!

Have your say

(Required but never displayed)