If you’re sacrificing snacks to cut calories, stop—to lose weight, you need snacks. “Snacking is an opportunity to fuel your body between meals,” says nutritionist Rania Batayneh, author of The One One One Diet. Healthy snacks ensure you won’t be ravenous come mealtime and keep your fat-burning metabolism revved up. Here are 21 nutritionist-approved choices for both store-bought and make-your-own snacks. Each nosh packs 150 to 200 calories, is filled with good-for-you nutrients, and will make you feel like your diet is about anything but deprivation.
Snack suggestions provided by Batayneh, as well as Georgie Fear, RD, co-author of Racing Weight Cookbook: Lean, Light Recipes for Athletes, and Gayl Canfield, RD, Director of Nutrition at the Pritikin Longevity Center.