Healthy snacks can satisfy you throughout the day, without derailing your weight-loss plan, by staving off hunger and overeating. Planning ahead to have healthy options at your fingertips – so you don’t resort to vending machine junk food – can complement your fitness/diet plan and help you successfully lose weight.

Although you may feel like you’re indulging when you eat between meals, snacks can actually be good for you. Many strict diets allow for snacks to help manage hunger and reduce bingeing. Eating a healthy snack like a piece of fruit with yogurt or some raw veggies with hummus can tame your hunger and power you through a workout, which you’ll need if you’re trying to tone-up, lose weight or get in better shape.

The trick is to keep moderation in mind and choose healthy options. The last thing you want to do is start eating candy or junk food in-between meals, which will be sure to derail your efforts, instead opt for 100-150 calorie snacks that are high in nutrients and satisfy hunger without causing more cravings. (This means no 100-calorie pack cookies, which is just glorified junk food.)

Instead choose snacks from these food groups to stay on track:

Fruits and vegetables – Fruits and vegetables have a lot of natural fiber which provide a feeling of fullness with a minimal number of calories. They also pack a ton of vitamins, minerals and other nutrients that will help you when recovering from a hard workout.

Nuts and seeds – Nuts and seeds have protein to satisfy you and are high in heart-healthy fats, so they are a good option in small amounts. Peanut butter is an easy way to pack in some protein and can be used in many ways. Nuts and nut butters are high in calories though, so portion out 100 calories worth (about 14 almonds, or 1 tbsp of peanut butter) so you don’t overdo it.

Low-fat dairy – Light cheese, yogurt and cottage cheese are great sources of calcium and protein without the fats. Look for options without added sugar, as some yogurts can pack as many sugar grams as a pack of cookies! Mix with some fresh fruit and you’ll stay satisfied even longer.

Lean protein – Grilled chicken, deli meats and eggs are good options to keep your energy up and your hunger at bay. Pair with a few veggies or a piece of whole-grain toast to keep you satisfied until your next meal.

·         4 tbsp hummus, 10 carrot sticks (150 calories)

·         1 Laughing Cow Light Swiss Original wedge, I slice whole-wheat toast (135 calories)

·         Cup of large strawberries sliced with 2 tbsp yogurt (100 calories)

·         1 oz mozzarella with 1/2 cup cherry or grape tomatoes (100 calories)

·         4 turkey roll-ups with mustard (125 calories)

·         1 tbsp Peanut Butter with 4 stalks of celery (124 calories)

·         1 cup nonfat yogurt with fresh fruit (150 calories)

·         1- 6 oz container Greek nonfat yogurt with 2 tsp honey (150 calories)

·         1 tbsp peanut butter with 1 medium apple (150 calories)

·         1 can of light vegetable soup (150 calories)

·         3 cups air-popped popcorn with 1 tbsp grated Parmesan cheese (150 calories)

·         Starbucks Grande Latte with nonfat milk (130 calories)

·         2 oz tuna with light mayo and 1 red pepper, sliced (125 calories)

·         4 turkey roll-ups with mustard (125 calories)