We love those bright orange, cheese-powder-coated puffed-corn snacks as much as the next person, but let’s face it — they’re not exactly the healthiest choice to satisfy those salty snack cravings.

That’s why we’re so intrigued by puffed water lily seeds, which can pack the same yummy, cheesy crunch in a much-less-processed package.

Here’s what you need to know about this new snack trend.

What Are Water Lily Seeds?

You may not have heard of water lily seeds before, but they’re about to take over the snack aisle at your grocery store.

Also known as Makhana, puffed water lily seeds come from the Euryale ferox plant, a type of water lily.

Found in ponds throughout Asia, these seeds start out as pea-sized kernels which are harvested and “popped.”

The result: a puffed snack that packs a crunch that rivals Cheetos, popcorn, and potato chips.

Plain water lily seeds have a mild, earthy flavor — but they can be seasoned for a savory, spicy, or cheesy snack.

Are Water Lily Seed Snacks Actually Healthy?

Puffed water lily have a high amino acid index and low glycemic index.

They’re a paleo-friendly snack, and there are plenty of vegan and gluten-free options available (it varies, though, so you should always double-check the label).

And a one-ounce serving of Bohana Wild White Cheddar water lily seeds — around 60 popped kernels — has just 120 calories. It also contains three grams of protein and four grams of fat.

“I am amazed at how low fat they are for being a seed,” says Maleah Staton, RD.

As with any snack, you still need to watch your portions — but at 60 puffed seeds per serving, it can be a bit easier to avoid mindlessly doubling or tripling the recommended serving size the way you might with a bag of cheesy puffed corn.

(Cheetos, for example, have around 21 puffs per serving.)

Puffed water lily seeds are also commonly recommended in Ayurvedic medicine for reproductive health and regulating blood sugar — but more research is needed to back up those claims.

Where to Buy Water Lily Seeds

There are currently only a handful of brands offering puffed water lily seeds sold in the United States, including Bohana, Taali, AshaPops, and Lily Puffs.

The Bohana line of puffed water lily seeds comes in three different delicious flavors: Pink Himalayan Salt, Soulful Spice, and Wild White Cheddar.

If you follow a vegan diet, both Lily Puffs and AshaPops offer vegan cheese flavors of puffed water lily seeds.

And AshaPops even has a turmeric flavor that combines two healthy trends into one delicious package.

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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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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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Want to amp up your weight loss efforts? You may be eating healthy at mealtimes but find yourself letting loose in the bag of chips, or pretzels, or ice cream tub, or cookie jar, or…you get the point. To help get back on track with your weight loss goals, tweak your snacks to be weight-loss-friendly power combos.

A great rule of thumb is to eat snacks that have these two key nutrients: protein and fiber.

“Snacks that combine fiber and protein are very supportive of weight loss. Fiber and protein calm hunger hormones and balance blood sugar, so you can stay full and satisfied between meals,” says Kylie Ivanir, MS, RD, a registered dietitian who runs her own private practice called Within Nutrition. “Balancing your blood sugar and keeping insulin (your fat-storing hormone) low between meals is key to staying in a fat-burning state.”

Below, registered dietitian nutritionists weigh in with their top picks for snacks that promote healthy, lasting weight loss. Read on, and for more on how to eat healthy, don’t miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

Decadent and healthy? We’ll take it. “Bananas are a source of vitamins, minerals, and fiber. Fiber is particularly important for weight loss, as it helps you stay full and contributes little in the way of calories to the diet. Peanut butter is rich in heart-healthy unsaturated fat, protein, and fiber,” says Jinan Banna, PhD, RD, a registered dietitian and professor of nutrition, citing this research. As a bonus: “the fat in peanut butter is health-promoting when it comes to the heart,” she adds.

To make this snack, Banna likes to cut up a banana, freeze it, and then spread some peanut butter on it and eat it.

“Whole grains contain fiber, which is important for weight loss, given that it helps you to feel full and contributes little in the way of calories to the diet,” says Banna, pointing to this research on the health benefits of dietary whole grains. “Cheese contains fat and protein, both of which also help you to stay full and avoid overeating.”

Banna suggests keeping one serving to about five crackers and one ounce of cheese, “although it is fine to eat more or less depending on your level of hunger and your needs.” Looking for the perfect crackers as the vessel for your slice of Swiss? Check out our list of 11 Healthy Store-Bought Cracker Brands, According to Nutritionists.

“If you really want to supercharge your fat loss, you want a snack that not only satisfies your sweet and crunchy snack-time cravings without providing too many calories, but that also helps to prevent overeating at your next meal,” say Lyssie Lakatos, RDN, CDN, CFT and Tammy Lakatos Shames, RDN, CDN, CFT, The Nutrition Twins, founders of The 21-Day Body Reboot and Eat This, Not That! medical expert board members.

“The sweet and crunchy apple packs a double weight loss punch because it’s low in calories to keep you lean and high in water and fiber to keep you full. Plus, apple polyphenols have been shown to assist the body in shedding fat, even altering gene expression and fat pathways to favor weight loss,” they say.

“Crunchy pistachios extend the staying power and energy boost of the faster-digested carbohydrate (the apple), prolonging satisfaction since pistachios provide a winning combination of plant protein and fiber, as well as unsaturated fat, for a trio of nutrients that may help to keep you fuller longer. The duo elaborates on this, noting that research shows that in-shell pistachios may help you to eat more mindfully because the leftover shells can be a visual cue for portions, potentially helping to curb intake. Shoot for about 30 pistachios.

This idea to serve a piece of toast with almond butter and Greek yogurt blend, topped with mashed raspberries comes from Ivanir: “Mix one tablespoon of almond butter and one tablespoon of plain Greek yogurt together for a creamy spread that’s rich in protein and probiotics,” she says. “Then mash two tbsp of raspberries with a fork, to get a naturally sugar-free jam, and add them on top to get your dose of fiber,” she continues, adding that you should use Greek yogurt over regular yogurt since it’s higher in protein.

“Most people only think of fats when they hear ‘avocado,’ but each avocado actually packs in a whopping 14 grams of fiber,” says Ivanir. “Pair it with a seed cracker to add some protein and even more fiber on top. Research has shown that avocados can promote feelings of fullness long after comparable high-carb snacks.” For more on avocados, check out eight amazing secrets about avocados you never knew.

If you can put yogurts and berries in a bowl, you can make this snack (and if you want to get fancy, put alternating layers of yogurt and berries in glassware and sprinkle some cinnamon on top with a few sprigs of fresh mint.)

“The secret to this weight loss snack is Greek yogurt, which is rich in protein. Protein is one key for weight loss because increasing the percentage of protein in your diet can curb appetite and increase satiety throughout the day, helping to prevent overeating and making losing weight easier,” say The Nutrition Twins. “Greek yogurt is also a good source of probiotics, the good-for-your-gut bacteria that research suggests can help with weight loss by positively impacting the hormones that help to regulate appetite, fat storage, and fat burning,” they add.

“Boost Greek yogurt’s fat-blasting potential by layering it with berries, including blackberries, blueberries, wild blueberries, raspberries, and strawberries. Berries are naturally low in sugar and calories, yet they’re sweet enough to help to curb a sweet tooth craving. Berries are rich in fiber to promote satiety, and they contain the phytochemical C3G that appears to help with weight loss and increases the production of both adiponectin (which enhances fat metabolism) and leptin (which suppresses appetite).”

Aim for about ¾-cup of plain unsweetened Greek yogurt and ¾-cup of berries

There’s so much goodness packed into this little blue fruit! And walnuts are a great aid in promoting good health and aiding in weight loss efforts, too. “This is a super easy option,” says Ivanir. “Berries are high in fiber and low in sugar. They also pack in a good dose of antioxidants. A ½ cup of berries has three grams of fiber and just four grams of sugar and a ¼ cup of walnuts has two grams of fiber, five grams of protein, and less than a gram of sugar.”

When hunger strikes, try this nutrient-dense pairing from Amy Gorin, MS, RDN, an inclusive plant-based registered dietitian nutritionist and owner of Master the Media. “I suggest reaching for a half cup of POM Wonderful Pomegranate Arils. They’re a good source of fiber—you get 4 grams in every half cup,” says Gorin. “And research in The Journal of Nutrition found that intake of dietary fiber helps promote weight loss in adults with overweight or obesity who are eating a calorie-restricted diet. I like to pair the arils with a quarter cup of sunflower seeds, which offer additional fiber as well as protein and healthy fats.”

Love dark chocolate? Here’s your excuse to eat more of it. “One of my favorite snacks to recommend is chocolate. Yes, I’m telling you that you can eat chocolate and still lose weight! Lately, I’m obsessed with Gatsby Chocolate’s Sea Salt Extra Dark, which is made with allulose, a non-artificial sweetener found naturally in fruits like figs and raisins. Thus, it contains less sugar and calories than a traditional chocolate bar,” says Gorin. “Also, dark chocolate boasts monounsaturated fats, which can help keep you fuller for longer—meaning you may be less likely to eat additional snacks later in the day. I like to recommend pairing a third of the bar—which contains just 60 calories—with a cup of raspberries, which boast satiating fiber.”

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Some foods help fuel your summertime weight loss, like these 30 diet gems, along with three metabolism-boosting drinks. Some foods, however, will derail your fitness goals even when it seems like they’re perfectly innocent. A Cleveland Clinic dietitian has pointed out what she says is the ultimate worst food to snack on, especially at night, if you’re trying to get in shape and be healthy. It’s not one that often gets named, and it’s also followed by a close second.

Julia Zumpano, RD, LD is a registered dietitian at the Cleveland Clinic. For the well known hospital system’s blog, Zumpano has highlighted two foods that, she says, are among the all-time worst latenight snacks you can select.

Keep reading to learn the worst nighttime snacks for fitness, and get more from The Worst Breakfast Habits for Your Waistline, Say Dietitians. Also sign up for the Eat This, Not That! newsletter for useful weight loss and wellness tips delivered to you daily.

First, Zumpano says, it’s important to establish disciplined parameters around the hours you eat. She says that if you’re invested in being your best, it’s ideal to finish your last meal of the day before 6 P.M.

RELATED: This Is Gisele Bundchen’s Exact Diet and Exercise Routine

If, past dinnertime, you’re struck with a craving, consider whether you’re truly hungry… or if you’re simply longing for something to stimulate you. Zumpano says that many nighttime noshers get the impetus to munch not because they’re hungry, but simply because they’re bored. She suggests this is one of the worst reasons for eating.

If this sounds like you, the sudden urge to snack could actually be a prime time to do something constructive, like read, fold a load of laundry, or even throw in a few minutes of exercise—like this 5-Minute workout that melts belly fat the fastest, according to a trainer.

However, if none of that takes your mind off eating…

Zumpano says many go-to snacks that have a way of satiating boredom or calming stress are loaded with calories, fat, and not much else. Plus, she points out, eating salt has a way of triggering a powerful sweet tooth, which just leads to more trouble!

RELATED: What Happens to Your Body When You Eat a Bag of Potato Chips

Zumpano says that of all the guilty-pleasure foods you may reach for when it feels like you can’t resist, one is the absolute worst: It’s cereal. Zumpano says it’s important to face the fact about cereal. It’s usually sweetened, which means sugar is a main ingredient—and you already know that sugar has a lot of implications not only for your weight, but also for your health. Plus, Zumpano says, the milk that we add to cereal pours on extra calories, carbohydrates, and often, fat. (How does your favorite cereal stack up? Do not miss Every Cereal Brand in America in 2021—Ranked!)

For nights when you just can’t seem to quiet that craving, Zumpano says you should consider having a low-sugar, high-fiber cereal onhand. She adds that it’s worth taking the conscientious step to measure your portion of no more than one cup. Then, for that cereal effect you love, the Cleveland Clinic’s blog lists natural, unsweetened milks like almond, flax, hemp, soy, or coconut milk as preferred complements to your cereal bowl.

RELATED: 7 Best Oat Milk Brands to Buy, According to Dietitians

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If you’re like me and you don’t follow football throughout the season, you can always find something to love about game day — whether it’s rooting for the underdog, enjoying the halftime show and commercials, or just having a good time with friends and family.

As co-creator of the weight-loss program 2B Mindset, I want to help you enjoy everything about game day, including those delicious snacks!

Football food is “comfort food” — pizza, wings, chips, dips, and subs — and they can be very hard to resist.

But it’s important to remember that we’re fueling our bodies to watch football, not actually play it!

5 Tips to Enjoy Game Day Parties While Staying on Track With Your Weight-Loss Goals:

1. Prioritize, prioritize, prioritize

I know — it all looks so good. But you can’t eat it all, so it’s time to set priorities.

Seek out the healthy game day snacks — those that are vegetable-based, low in fat, and high in fiber. Look for lean proteins that will help you feel full, so you’re less tempted by the high-calorie snacks.

And you don’t have to deny yourself a cheesy treat or decadent dessert. Just choose the one or two indulgences you just can’t live without and leave it at that.

2. Don’t forget to drink water

Staying hydrated is your best defense against mindless eating (and can even help prevent a hangover), so if you’re drinking beer, wine, or anything else alcoholic, make sure you drink water first then alternate every bottle of beer with a large glass of water.

Drinking all that water keeps your belly full and keeps your hands busy instead of mindlessly grabbing all the munchies lying in front of you just because they’re there.

3. Instead of reaching for a snack, make a plate

Most of us think we overeat when the food is really good, or when we’re feeling especially hungry.

But the fact is, the biggest cause of overeating is not paying attention!

That’s especially true when you’re watching TV: A handful of chips and guacamole here, a chicken wing or two there — and without realizing it, you’ve consumed several hundred calories without even enjoying your food, let alone feeling full or satisfied.

So when you reach for the finger foods, pay attention, set them on a plate, and eat from there.

Putting your food on a plate is a simple way to know how much you’re eating, and to help you pace yourself so that you don’t overdo it.

Keep your eyes on the prize and don’t let your fingers do the walking.

4. “Veggie-fy” your chips ‘n’ dip

Nothing goes together with football like a crunchy plate of chips and a creamy dip.

But instead of the usual, try swapping regular chips with a vegetable instead.

Because let’s be honest, what you like about the chip is its crunch and the fact that it’s the vehicle to enjoy those delicious dips.

So swap out a handful of regular potato chips for carrot sticks to scoop up your favorite dip and you’ll see that you’ll still get all the flavor and crunchy satisfaction you want!

And don’t forget to veggie-fy your dips as well. Opt for salsa (which has around four calories per tablespoon) rather than a cream cheese- or mayonnaise-based dip — those can pack over 10 times more calories than salsa.

Healthy Game Day Dip: Mix two tablespoons of vegetarian refried beans with two tablespoons of salsa. A quarter cup is roughly 33 calories.

Enjoy with a cup of cucumber slices and you’ll get plenty of tangy crunch — without all the calories.

5. Go topless (with your sub)

Even small, six-inch subs are a foot-long helping of bread when you count both sides of the sandwich.

By taking off just the top half of bread, you’re saving nearly 100 calories — about the same as a bottle of light beer.

Remember what I said about choosing your treats?

This is an easy way to be smart about enjoying game day food without having to tell yourself “no.” That’s why I always tell my clients: “An open face is a happy face!”

My goal is for you to have a great time watching the game, whether you’re out at a party or having friends over to your house. You can enjoy the action, the great company, and yes, even the game day snacks — without overdoing it!

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