Hummus snack with celery and carrots

Best Healthy Snacks for Losing Weight After 40

As someone who has personally lost 125 pounds after turning 40, I understand the importance of making healthier choices when it comes to snacking. In this article, I’ll share some of the best healthy snacks for weight loss that can support your journey too. These nutritious and delicious options will keep you satisfied, energized, and on track to reach your weight loss goals.

How to lose weigh fast. Before and After I lost 125 pounds

1. Veggie Crunch: Carrot and Celery Sticks and Hummus

Vegetables are a crucial part of any healthy diet, and they make excellent low-calorie snacks. Carrot and celery sticks paired with hummus provide a tasty and satisfying combination of crunch and creaminess. The fiber in the carrots and the protein in the hummus will help keep you full between meals. Plus, hummus comes in various flavors, so you’ll never get bored.

2. Nutty Delights: Almonds and Walnuts

Nuts like almonds and walnuts are fantastic choices for healthy snacking. They’re high in healthy fats, fiber, and protein, which help keep hunger at bay. Just be mindful of portion sizes, as nuts are calorie-dense. A small handful is usually sufficient. Additionally, try choosing unsalted options to minimize sodium intake.

3. The Power of Protein: Greek Yogurt and Cottage Cheese

Protein is an essential component of any weight loss plan. It helps you feel full and satisfied, and it’s crucial for muscle growth and repair. Greek yogurt and cottage cheese are both excellent sources of protein and can be enjoyed as standalone snacks or paired with fruit or vegetables for added nutrition. Opt for low-fat or non-fat varieties to keep the calorie count low.

4. Fruit Fiesta: Apple Slices with Nut Butter

Fruit is a sweet and natural way to satisfy your hunger without sabotaging your weight loss efforts. Apple slices paired with your favorite nut butter (such as almond or peanut butter) create a delicious and nutritious snack. The fiber in the apples and the healthy fats and protein in the nut butter will keep you feeling satisfied. Be sure to choose a nut butter without added sugars and control portion size to keep calories in check.

5. Satisfying Seeds: Roasted Pumpkin and Sunflower Seeds

Seeds are nutrient powerhouses and can be a great addition to your weight-loss snack repertoire. Roasted pumpkin and sunflower seeds are rich in healthy fats, fiber, and protein. They also contain essential vitamins and minerals, like magnesium and vitamin E. Enjoy a small handful as a snack or add them to yogurt, salads, or oatmeal for extra crunch and nutrition.

bowl of nuts and seeds snack

6. Pop it Like It’s Hot: Air-Popped Popcorn

Popcorn is a whole grain and can be a surprisingly healthy snack option when prepared correctly. Choose air-popped popcorn over microwave or movie theater varieties, as these are often loaded with unhealthy fats and high in calories. You can season your popcorn with a little salt, nutritional yeast, or your favorite spices for extra flavor without adding too many calories.

7. Delightful Dairy-Free: Coconut Yogurt and Berries

If you’re looking for a dairy-free alternative to Greek yogurt, coconut yogurt is a delicious option. It’s rich in healthy fats and has a creamy texture that’s perfect for pairing with fresh berries. Choose a brand with minimal added sugars and enjoy this refreshing, satisfying snack.

8. Chocolate Cravings: Dark Chocolate and Almonds

Sometimes you just need a little something sweet to keep you going. Dark chocolate can be a healthy indulgence when enjoyed in moderation. Pair a small square of dark chocolate (preferably at least 70% cocoa) with a few almonds for a satisfying, antioxidant-rich snack.

9. Energizing Smoothies: Green Power and Berry Blast

Smoothies can be a delicious and nutritious snack option when made with the right ingredients. They’re perfect for satisfying your sweet tooth while providing essential nutrients. A green power smoothie made with spinach, kale, cucumber, and a splash of lemon is an excellent way to pack in vitamins and minerals. A berry blast smoothie with mixed berries, a scoop of protein powder, and unsweetened almond milk will keep you energized and satiated. The key to keeping smoothies weight-loss friendly is to avoid adding excess sugars and to focus on whole, natural ingredients.

blueberry smoothie

10. Fiber-Rich Oatmeal: Overnight Oats and Warm Cinnamon Oatmeal

Oatmeal is a versatile and fiber-rich snack option that can be enjoyed hot or cold. Overnight oats are a convenient make-ahead option that can be customized to your liking. Combine rolled oats with unsweetened almond milk, chia seeds, and your favorite fruits or nuts. Store in the refrigerator overnight and enjoy a creamy, satisfying snack the next day.

For a warm and comforting snack, prepare a small serving of oatmeal on the stovetop or in the microwave. Add a dash of cinnamon, a drizzle of honey or maple syrup, and a sprinkle of your favorite nuts for added texture and flavor.

12. Savory Snacking: Whole Grain Crackers and Avocado

When you’re craving something savory, reach for whole grain crackers and avocado. The combination of healthy fats, fiber, and complex carbohydrates will keep you satisfied and energized. Mash half an avocado with a little salt and pepper, then spread it on a few whole grain crackers for a delicious and nutritious snack.

13. Bean Bonanza: Roasted Chickpeas and Edamame

Beans are a fantastic source of plant-based protein and fiber, making them an excellent addition to your healthy snack lineup. Roasted chickpeas can be seasoned with your favorite spices and baked until crispy for a satisfying crunch. Edamame, either steamed or dry-roasted, is another protein-packed, fiber-rich option that can be enjoyed on its own or sprinkled with a little sea salt for added flavor.


Healthy snacking is an essential part of any successful weight loss journey. By choosing nutritious and satisfying options like those mentioned above, you’ll be better equipped to stay on track and achieve your goals. Remember, consistency and moderation are key, and it’s essential to listen to your body’s hunger cues. Happy snacking!

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