Hunger can strike at unexpected times, and the usual go-to snacks like candy bars or chips aren’t always the healthiest choices. Plenty of other tasty and satisfying options can support your health goals, such as losing weight or managing certain health conditions.

Members of MyObesityTeam often share snack ideas that help them feel full and steer clear of less healthy options. “Raw veggies and a low-calorie dip or spread are a healthy snack. I make my own hummus out of garbanzo beans and Greek yogurt,” one member said.

Fruits and vegetables make great snacks for people working toward weight loss. These high-fiber foods are packed with vitamins and minerals. You can pair fruits and veggies with a source of healthy fat or protein for a more balanced, filling snack.

Read on for more snack suggestions that can support weight-loss goals and satisfy cravings, whether between meals or at special occasions. Be sure to check in with your healthcare provider before making any major changes to your diet.

1. Grab-and-Go Snacks

Having healthy snacks on hand can make it much easier to stay on track when you’re in a rush. Planning ahead with a grocery list and some meal prep can set you up for success.

One MyObesityTeam member described their strategy: “Started putting little snack packs together.” Another member commented, “I’ve been sticking to my meal prepping each week.”

You don’t need to buy special foods to eat well on the go. Many staples in your fridge or pantry can give your body the fuel it needs between meals.

Some ideas for quick and easy between-meal bites include:

• Blueberries or strawberries and a handful of roasted peanuts
• Whole-wheat crackers with canned sardines
• An apple or pear with a cheese stick
• Celery sticks with nut butter
• A single-serving container of plain, unsweetened Greek yogurt or cottage cheese
• Snap peas, cucumber slices, or carrot sticks with a portioned container of hummus

If you’re living with diabetes or trying to manage your blood sugar, be mindful of added sugar and sweeteners in snacks like granola, flavored yogurt, and trail mix. Taking a few extra minutes to check food labels at the store can make snacking easier when you’re in a hurry at home.

2. Party Snacks

Bright colors and bold flavors make party food more fun. When planning a menu, include nutrient-dense foods that look and taste good, as well as support stable blood sugar levels. You can still enjoy the party without loading up on sugary or fried foods. Try healthier options such as:

• Baked mozzarella sticks made with whole-grain bread crumbs and served with marinara sauce
• Baba ghanoush (a creamy eggplant dip) with whole-wheat pita chips
• Deviled eggs
• Colorful bell pepper strips with guacamole
• Chicken, shrimp, or tofu skewers with tzatziki sauce or a squeeze of lemon or lime juice
• Black bean dip and salsa with flaxseed or whole-grain chips
• Turkey meatballs

Celebrations and holidays can be challenging if you’re working on weight management. Bringing a healthy dish to share can help you enjoy the event while sticking with your goals — and chances are, others will be glad to have that option, too.

3. Snacks for Your Sweet Tooth

Many people have strong sugar cravings, including members of MyObesityTeam. “I don’t know what to do — the sugar craving is unbearable at times,” one member said.

If you’re living with obesity and diabetes, you can still satisfy your sweet tooth. The key is choosing ingredients carefully and keeping portions in check. Here are some ideas for sweet snacks that can fit into a healthy plan:

• Cottage cheese with fresh pineapple
• Dark-chocolate-covered almonds, strawberries, or orange slices
• A low-sugar protein shake that still tastes sweet
• Dates stuffed with walnuts and low-fat cream cheese
• Frozen cherries

If you like baking, try adding ingredients like canned pumpkin, ground oatmeal, ground flaxseed, bran, or berries to boost fiber and nutrition. Ask your doctor for a referral to a registered dietitian, who can help you find smart ingredient swaps in recipes you enjoy.

4. Salty and Savory Snacks

Packaged snacks like chips and pretzels tend to be high in sodium (salt). Because obesity raises the risk of high blood pressure and heart disease, it’s a good idea to cut back on added salt whenever possible. One great strategy is to make your own savory snacks.

Lower-sodium options include:

• Edamame or roasted chickpeas
• Low-fat refried beans with salsa and tortilla chips
• Unsalted nuts or seeds
• Plain popcorn seasoned with garlic powder, black pepper, or a sprinkle of Parmesan
• Tuna on whole-grain crackers

If you’re craving something salty, try mixing half unsalted and half salted nuts or seeds. For something savory with a hint of sweetness, drizzle peanut butter or almond butter over fresh blackberries — a great snack that feels like a twist on classic PB&J.

5. Simple Snack Recipes

Preparing snacks ahead can be a tasty and satisfying way to support your health goals.

Chia Seed Pudding

Chia seeds are a good source of fiber and may offer some health benefits. To make chia seed pudding, mix 1 tablespoon of dry chia seeds with 1/4 cup milk (any kind you like). Cover and refrigerate the mixture for at least two hours or overnight, stirring once or twice. The seeds soak up the liquid and form a gel, creating a texture like tapioca pudding. Add your favorite mix-ins, such as shredded coconut, vanilla extract, sliced almonds, cinnamon, fruit, or dark chocolate shavings.

Crunchy Kale Chips

Dark, leafy greens like kale and spinach are loaded with vitamins, fiber, and other nutrients — and they’re low in carbohydrates. The American Diabetes Association considers these greens superstar foods.

To make crunchy kale chips, start with a bunch of fresh kale. Wash and dry the leaves, tear them into bite-size pieces, and toss with 1 tablespoon olive oil and a sprinkle of salt. Spread the leaves in a single layer on a baking sheet, and roast at 300 degrees Fahrenheit until crisp, usually 20 to 30 minutes. Watch closely toward the end to prevent burning. Store the cooled kale chips in an airtight container to keep them crisp.

Find Your Team

On MyObesityTeam, the social network for people with obesity and their loved ones, members come together to ask questions, offer support and advice, and share their stories with others who understand life with obesity.

Do you have favorite snack items or recipes you’d like to tell others about? Share your thoughts in the comments below, or start a conversation by posting on your Activities page.