Enjoy grazing throughout the day? You’re not alone. Americans are snacking more than ever. As of 2011, snacks accounted for a whopping 580 of our daily calories! With high-calorie, ultra-processed foods available to us everywhere we turn, it’s not hard to overdo it at snack time.

Fortunately, if you’re working on a weight loss goal, you don’t necessarily have to nix the snacks. In fact, as a nutritionist, I’m all for smaller bites throughout the day. Spreading out your caloric intake can help maintain steady blood sugar and keep you from getting ravenous.

But snacks aren’t all created equal. For weight loss—especially the pesky belly fat that likes to hang around your middle—it’s critical to choose snacks that support, rather than derail your efforts.

My first rule of thumb for a belly fat-friendly snack is to keep calories in mind. Just because most people consume a daily fourth meal through snacks doesn’t mean it’s a great idea. To budge belly fat (but not get overly hungry), try to stick to around 200 calories or less.

Besides keeping calories in check, you’ll want to choose snacks with a nutrient profile that keeps you full between meals. (That’s the whole point of snacking, right?) This means reaching for items high in protein and satiating, fiber-rich complex carbs.

Don’t just take my word for it—it’s science! A 2012 study in the journal Nutrition and Metabolism found that people who ate more high-quality protein had less abdominal fat. Other studies have also associated increased fiber intake with lower amounts of belly fat. Research in the journal Obesity, for example, found that for every 10-gram increase in dietary soluble fiber, subjects had a 3.7% decrease in visceral (aka belly) fat.

So how do you craft a snack that’s high in both these nutrients? I like to keep it simple with a combo that many people already have in their home kitchens: deli turkey and whole wheat crackers. This pairing is easily accessible, not too expensive, and comes together in a flash.

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For quality meat that’s good for you and high in protein, try Applegate Naturals® Oven Roasted Turkey Breast. Its two-slice serving size has 11 grams of protein (22% of the Daily Value) and just 50 calories. (Or, if you have a little extra time, consider heating up one of Applegate’s Organics® Turkey Burgers, which provide 20 grams of protein, 150 calories, and 105 grams of sodium.) Both products use no antibiotics ever and are humanely raised with no chemical nitrites or nitrates.

Amp up the flavor even further by layering the turkey atop Triscuit’s Cracked Pepper and Olive Oil crackers. Their first ingredient is whole grain wheat, and their flavor comes from all-natural seasonings like black pepper, onion powder, and garlic powder. Plus, with 3 grams of fiber and 120 calories per six crackers, they keep things high-fiber and low-calorie.

Put together, this power couple turkey-cracker snack nets plenty of that all-important protein and fiber for a grand total of 170 calories—and a savory flavor that’s just right any time of day. Snacking your way to a flatter belly was never so tasty!

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Toast isn’t just toast anymore. It’s merely just the bottom layer of a whole dish towards something color-rich, flavorful, satisfying, and packed with nutrition. It also doesn’t have to only be associated with breakfast. Toast can be a lunch, dinner, or snack idea, depending on how you want to build it.

Let’s take a look at how to make the best out of each tier of a carefully assembled toast to manage calorie intake, increase feelings of fullness, control your weight, and excite your taste buds.

Bread

When selecting the right bread as the base of your toast to accelerate weight loss efforts, we need to start with a whole grain choice. Whole grains are superior to refined grains because they contain all three parts of the seed or “kernel” of the plant: bran, endosperm, and germ. These three components hold key nutrition contributions, including fiber, protein, folate, B-vitamins, and even healthy fat. A refined bread only contains the endosperm, which is mostly just starch. Refined breads could have us hungry quicker than whole grains.6254a4d1642c605c54bf1cab17d50f1e

Look for “whole grain” or “whole wheat” as the first ingredient in the ingredient list (or second only if it’s behind water) and two grams or more of fiber per serving.

Spreads

Next up is the schmear. A good guideline is to stick to one tablespoon of any spread per toast slice. This is a great opportunity to use healthy fat like hummus, peanut butter, or almond butter.

And we can’t talk toast without mentioning avocados! Spread on guacamole or lightly smashed slices of avocado (1/3 of an avocado is a serving) for creaminess and a boost of monounsaturated fats and fiber.

If you’re more into jams and jellies this would work here too: try to find ones that contain no more than five grams added sugar per one tablespoon serving.

Lastly, if you’re into cream cheese (dairy or non-dairy), seek out products with three grams of total fat or less per serving, which cuts down on the calories of this ingredient.

Toppings

Hopefully, your first idea for toppings is featuring nature’s candy: fruit. Fruit delivers a nice dose of fiber (mostly as soluble fiber which is shown to increase feelings of fullness and likely offset excess calorie intake), vitamins and minerals, and phytonutrients (healthy plant compounds inherent to fruits and other plants). Top picks include apple or pear slices, pomegranate, figs, raspberries, blueberries, or banana slices.

If you’d rather not have something sweet on your toast, switch to vegetables as a topping. You can give sliced cherry tomatoes, fresh onion, cucumber, or some pieces of arugula a try.

Other terrific additions to keep hunger at bay are fiber-filled seeds and nuts. Sprinkle on one to two tablespoons of chia seeds, sesame seeds, chopped walnuts, or almonds.

Last up, consider crumbling dairy or non-dairy feta cheese to pull the whole thing together.

Find more toast inspiration at Quick and Easy Sweet Potato Toasts Recipe or 15 Toast Recipe Ideas That Go Beyond Basic Avocado.

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It’s another day on your healthy weight loss plan—so what are you gonna eat? There are tons of healthy breakfast foods, and depending on the diet you’ve chosen, your ideal breakfast might look different from someone else’s. People on a low-carb, high-fat keto diet might reach for a salmon and egg frittata, while those on a high-fiber plan may want to load up on berry-filled oatmeal, for example.

As a nutritionist, I say it’s best to follow the menu-planning guidelines of whatever weight loss plan you’ve chosen. But for a healthy, pro-weight loss breakfast anyone can enjoy, you can’t go wrong with a nutrient-rich breakfast burrito.

I don’t mean any old breakfast burrito! Some can be total calorie bombs, filled with high-fat meats and cheeses (and nary a veggie in sight), then wrapped in a refined flour tortilla. The key to creating a more weight loss-friendly Mexican breakfast is to reimagine it with healthier ingredients, such as a low-carb, whole wheat tortilla, eggs, sauteed spinach, and a sprinkle of cheese. (For more inspiration, check out these 20 easy burrito recipes for weight loss.)

You’ll start with a whole wheat tortilla—which, believe it or not, doesn’t have to mean an inflexible, carboard-like wrap. Many whole wheat flour tortillas actually have plenty of stretch. My personal favorite is the Xtreme Wellness High Fiber tortilla from Olé Mexican Foods. Not only does it have good elasticity for wrapping, but it also contains just 50 calories, 4 grams net carbs, and a whopping 11 grams of fiber. Research shows that diets high in fiber (such as about 30 grams per day) can boost weight loss. Here, a single tortilla can get you more than one-third of the way to that daily goal.

Next, scramble up some eggs. These humble breakfast foods are packed with protein at 6 grams each—so if you decide to scramble three of them for your burrito, you’ll clock in at 18 grams total. Getting plenty of protein keeps you full and helps you build muscle, so it’s a one-two punch for weight loss.

Once your eggs are almost cooked, it’s veggie time! Toss a generous handful of spinach into your pan and cook until wilted. Even if you add two full cups (about 50 grams) of fresh spinach, you’ll only increase your burrito’s calorie count by 14 calories, and will add a smidge of extra protein and fiber, to boot. Plus, cooking spinach allows your body to absorb extra minerals from it, like calcium and iron.

Because weight loss is your goal, your first instinct might be to reach for a low-fat cheese for your burrito’s finishing touch—but the latest research shows you don’t have to sacrifice the tasty goodness of dairy fat to drop pounds. In fact, a 2013 review found that not only were high-fat dairy foods not associated with weight gain, but they were also linked to greater weight loss. A tablespoon or two of shredded cheddar or mozzarella is a great way to get full-fat dairy in your morning meal. (And it tastes delicious, too!) Wrap the whole thing up and pat yourself on the back—you’ve just made a tasty, on-the-go breakfast to fuel your day.

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Everyone experiences those nights when you have no energy left to follow a dinner recipe or cook something new, so you instead decide to just combine whatever you have left in the fridge.

If you’re throwing together a last-minute dinner, it’s helpful to know which food combinations can be helpful for following your health goals if one of those goals is weight loss.

To learn about the best dinner combination to try when you’re trying to lose weight, we talked with dietitian Courtney D’Angelo, MS, RD, author at Go Wellness.

According to D’Angelo, “you’ll really want to build your plate around three major food groups: protein, green veggies, and carbs, with the centerpiece of your plate being the protein.”

The best dinner combination for weight loss features lean protein, green veggies, and healthy carbs.

Protein

For a protein, something lean like chicken, turkey, or fish will work well for your weight loss goals.

“Lean protein should be the main portion of your plate, and ideally you should be trying to shoot for 25-30 grams of protein for your dinner,” says D’Angelo, “mainly because Protein can help with building lean muscle, losing fat, and keeping you full for longer periods of time.

Green vegetables

According to D’Angelo, another crucial component of a healthy weight loss dinner is plenty of green vegetables.

“My recommendations are broccoli or spinach because both of these green veggies provide fiber, minerals, and nutrients your body needs, and fiber (just like protein) will help keep you feeling full longer.”

Healthy carbs

And lastly, despite some fears many people have around eating carbs and losing weight, it’s actually beneficial to incorporate a healthy carb into your dinner recipe.

“I usually recommend a moderate portion of a healthy carb like sweet potatoes or rice, but there are others as well if you don’t like these,” says D’Angelo, “because healthy carbs like these provide energy, which is important for staying physically active, and they can also help keep you full longer, just like protein and green veggies.”6254a4d1642c605c54bf1cab17d50f1e

The takeaway

A combination of lean protein, green vegetables, and a healthy carbohydrate is one of the best dinner combinations you can throw together on those nights when you don’t want to follow a recipe but still want to cook at home.

If you’d like more ideas on how to cook this dinner combination in a creative way, you can look through these ideas. And for more healthy weight loss tips, you can check out 15 Underrated Weight Loss Tips That Actually Work.

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Looking to power up your weight loss efforts? Perhaps you’ve incorporated these underrated weight loss tips that work into your lifestyle, loaded up on these foods to lose your gut, and versed yourself on the worst eating habits for belly fat.

If you’re wondering “now what?” A good place to start is to turn to your snacking habits. Even if you’re eating a healthy breakfast, lunch, and dinner, many people sabotage their weight loss efforts by eating potato chips, candy, and cookies galore come snack time. No more! Readers, it’s time to slim down your snack routine.

“I always advise my clients to choose snacks that include a protein, a healthy fat, and a complex carb,” says Kim Yawitz, RD. Her signature combination for a weight-loss-friendly snack? A small handful of nuts with a medium apple.6254a4d1642c605c54bf1cab17d50f1e

The best snack combination for weight loss is as simple as nuts and an apple.

“Nuts may seem like a surprising choice, given their relatively high fat content. But studies suggest that people who eat more nuts tend to weigh less and have less belly fat than people who don’t eat nuts,” she says, noting that pistachios are her favorite, partly because the shells serve as a visual reminder of how much you’re actually eating.

“In one study, people who ate in-shell pistachios consumed 41% fewer calories than those who ate shelled pistachios,” she elaborates.

Yawitz is a fan of 100-calorie packs of nuts, “which can help you keep your portion sizes in check if you don’t love pistachios or don’t feel like shelling them.”

To round out the snack, pairing the nuts with an apple is an excellent option: “Apples are a great source of dietary fiber, which can help you to feel satisfied until your next meal,” says Yawitz. “One large study suggests that eating an apple a day promotes modest weight loss, and another study indicates that eating up to three apples per day could be helpful.”

Even if you’re not eating three apples a day, every crunchy, refreshing bite counts, so be sure to load up on apples — and pair ’em with nuts — for a wholesome, slimming snack that has a nutritionist’s stamp of approval.

READ MORE: The #1 Best Snack to Crush Your Hunger Cravings, New Study Says.

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If you’re not eating oatmeal for breakfast, now would be a good time to start. This easy meal serves up loads of health benefits ranging from weight management and improved gut health to lower cholesterol levels and decreased risk of heart disease. And those are just from the oats!

The best part about oatmeal is that you can spruce up this popular breakfast with even more healthy ingredients that not only support overall health but also can accelerate weight loss efforts. The only catch is that you need to be picky with exactly which add-ons you use because loading your bowl up with spoonfuls of brown sugar isn’t going to do your body any favors.

If you’re looking to expedite your weight loss goals, Lauren Manaker, MS, RDN, a registered dietitian nutritionist on our medical expert board and author of The First Time Mom’s Pregnancy Cookbook and Fueling Male Fertility shares her recommended combination of oatmeal ingredients:

“The best oatmeal combo for weight loss is one that allows for a balance of healthy fats, protein, and fiber-rich carbs,” she says.

Read on to discover her specific food picks, and for more on how to eat healthy, don’t miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

The best oatmeal combination for faster weight loss contains protein, healthy fats, and fiber.

There are countless ways to add protein, healthy fats, and fiber to your oatmeal, but one of Manaker’s favorite combinations is one that contains walnuts, berries, and chia seeds.

Walnuts

“Walnuts contain the ultimate weight management-supporting nutrient trifecta: healthy fats, protein, and fiber to promote satiety,” says Manaker.6254a4d1642c605c54bf1cab17d50f1e

An ounce of these nuts contains 4 grams of protein, 2 grams of fiber, and 18 grams of heart-healthy fats, some of which are omega-3 fatty acids: anti-inflammatory fats that have been linked to a reduced risk of obesity.

Researchers may have discovered at least one way in which walnuts can support weight loss; according to a Diabetes, Obesity and Metabolism study, after obese participants consumed a smoothie containing 14 walnuts for two 5-day periods over the course of a month, brain scans showed that the part of their brains responsible for appetite and impulse control lit up more than a control group that drank smoothies without walnuts.

Top your oatmeal with whole walnuts for extra crunch, or if you want to make your oats extra creamy, add a scoop of walnut butter, like this one from Artisana Organics.

Berries

Berries aren’t just a colorful way to add sweetness to your bowl of oats. These fruits also happen to be excellent sources of fiber that also fill your body with powerful anti-inflammatory plant compounds.

“The berries are a low glycemic carb source that fuels the body with even more satiating fiber and nutrients that support weight management,” says Manaker.

For example, per 1/2 cup of each, raspberries contain nearly 5 grams of fiber, blackberries contain 4 grams, blueberries 2 grams, and strawberries 1.5 grams.

When you increase whole fresh fruit intake, studies show that this improves weight maintenance or modest weight loss over periods of as little as 3 weeks.

As for berries specifically, one small study found that adding blackberries—which contain high levels of a type of polyphenol, anthocyanins, that have been inversely linked to obesity risk—to your diet may increase fat burning and improved insulin sensitivity.

Chia seeds

Chia seeds arguably jam pack the most nutritional benefits in the tiniest package. A small 1-ounce serving (roughly 2 tablespoons) of chia seeds contains 5 grams of protein, 9 grams of healthy fats, and an incredible 10 grams of fiber! That’s nearly the same amount of protein as an egg and more fiber than what you’d find in two medium apples.

Specifically, these seeds are a good source of a type of fiber called soluble fiber, which soaks up water and expands in your stomach to help you feel full. (Throw a scoop of chia seeds in a glass of water and you’ll see what we mean.)

“The chia seeds may help give the oatmeal some staying power, thanks to their ability to essentially expand in the stomach and help curb hunger pangs shortly after breakfast time,” says Manaker.

One small study found that consuming chia seeds along with a calorie-restricted diet helped overweight people with type 2 diabetes lose 3.5 more pounds than those who didn’t consume chia seeds. The chia group also had significantly smaller waist circumferences after the intervention compared with the control group. More research needs to be done to examine chia seeds’ effects on weight loss, but this study suggests that when consumed with a healthy diet, chia seeds may help support faster weight loss.

Read more: Ways Chia Seeds Can Help You Lose Weight, According To Dietitians

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