Losing weight can always be an uphill battle—but it becomes especially difficult as you age. Factors like loss of muscle mass, slowed metabolism, and lifestyle changes can all play a role in your body’s ability to shed pounds over 40. But the good news is that sustainable, steady weight loss is still possible, especially with a healthy diet on your side! And that doesn’t mean you have to give up snacking.
There’s a wide array of low-calorie, nutritious snacks that can help you reach your weight loss goals. Below, we’re rounding up a list of the best expert-approved foods for the job, from salty edamame to chia seed pudding for your sweet tooth. Read on to learn about ’em all!
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1. Chia Seed Pudding
Chia seeds are packed with plant-based protein and fiber, making them ideal for keeping you satisfied and promoting digestive health—so chia seed pudding is perfect for those over 40 looking to lose weight. Even better, it can be customized with various toppings like berries, nuts, or a dollop of Greek yogurt for added protein.
Michelle Saari, MSc, RD at EHealth project states that this low-sugar, high-protein snacks is "great in the context of weight loss, being high in fiber, protein, and omega-3 fatty acids. The fiber in chia seeds can absorb a significant amount of water, which expands in your stomach, increasing the feeling of fullness and reducing overall food intake. When prepared with unsweetened almond milk and without added sugars, chia seed pudding can be a delicious, low-calorie treat that satisfies sweet cravings without adding extra calories."
2. Cottage Cheese and Berries
Cottage cheese provides a rich source of protein, crucial for maintaining muscle mass and supporting metabolic function as the body ages. The combination with berries adds a delightful sweetness without the excessive sugar found in many processed snacks, while also contributing essential vitamins, antioxidants, and fiber. This snack not only satisfies taste buds but also promotes a sense of fullness, reducing the likelihood of unhealthy eating habits.
Saari elaborates further and says "cottage cheese is a perfect snack filled with protein, which is essential for boosting metabolism and increasing satiety. This helps in reducing overall calorie intake, one of the most important factors for weight loss. Its high protein content aids in preserving muscle mass, important for keeping your metabolic rate up during weight loss. Berries complement this by being low in calories yet high in fiber. They add natural sweetness without a significant sugar load, and their fiber content helps you feel full longer, reducing the likelihood of overeating."
3. Celery with almond butter
Attention nut butter lovers! You're going to love this one. Instead of indulging in a decadent peanut butter chocolate treat, why not go with some crunchy celery and almond butter, per dietitian Krutika Nanavati's recommendation?
"Celery, being a water-dense vegetable, is exceptionally low in calories," she raves. "Pair it with almond butter for a satisfying crunch and a dose of healthy fats and protein." Yum!
4. Roasted Chickpeas
Want a satisfying crunchy snack without the health risks of potato chips? Try roasted chickpeas! These crunchy legumes deliver a satisfying combination of protein and fiber, promoting a sense of fullness and curbing hunger between meals. Plus, the protein content aids in muscle preservation, crucial for maintaining metabolism as the body ages.
"Roasted chickpeas are loaded with fiber and protein, all while being low in calories. The high amount of fiber and protein is great for satiating hunger and preventing overeating throughout the day which is great for weight loss. Additionally, the extra protein is great for those over the age of 40 to support lean muscle tissue," Jesse Feder, RDN, CPT notes. Perfect!
5. Hard-Boiled Eggs
Hard-boiled eggs stand out as another great low-calorie, high-protein snack to help you shed pounds over 40. Packed with essential nutrients like protein, vitamins, and minerals, they provide a satiating option that helps maintain muscle mass and support metabolic function while reducing the likelihood of overeating.
Feder says that "hard boiled eggs are high in protein, vitamin D, B vitamins, and healthy fats, all while being low in calories. The high protein and low calorie content of eggs is great for satisfying hunger and preventing overeating. This can aid in weight loss over time." He adds that "the high protein, vitamin D, and b vitamins, are all great for those over the age of 40. Those over 40 are at higher risk of decreased lean muscle tissue, vitamin d levels, and vitamin b levels. These nutrients can also support a healthy metabolism and energy levels."
6. Greek yogurt with berries
If you're not already on the Greek yogurt train, it's time to hop aboard! This delicious dairy is packed with health benefits and can be a powerful tool for weight loss. While it makes a great breakfast ingredient, it can also serve as a healthy, satiating snack—especially when you add berries to the mix.
"Greek yogurt is a protein powerhouse and adding a variety of berries gives it a delightful sweet twist," Nanavati says. Berries come with their own share of health benefits. "The fiber from berries keeps you feeling full, curbing the urge for unnecessary snacking," she notes. Perfect!
7. Cucumber slices with hummus
Hummus is a dip that's so good, it tastes like it should be bad for you—but luckily, veggies and hummus makes one of the healthiest snacks around. Nanavati recommends going with cucumber slices.
"Cucumbers are hydrating and low in calories," she tells us. "When coupled with protein-rich hummus, it makes for a delightful and nutritious snack." So delicious, so healthy, and so simple.
8. Turkey Jerky
Packed with lean protein, turkey jerky not only promotes a feeling of fullness but also aids muscle support, making it an excellent choice for those over 40 aiming to shed pounds. Its portable nature makes it an ideal on-the-go snack, providing a quick and easy option to stave off hunger while offering a flavorful alternative to traditional high-calorie snacks.
"Turkey jerky is almost 100% protein. Its high protein content keeps you feeling full for extended periods of time which can minimize snacking and cravings as the day goes on, this is great for aiding in weight loss," Feder notes. With lower fat content compared to some other jerky options, turkey jerky serves as a satisfying and guilt-free choice for those seeking a convenient snack that aligns with their weight loss goals.
9. Cottage Cheese With Cinnamon
Cottage cheese with a sprinkle of cinnamon emerges as a nutritious and flavorful choice for a healthy late-night snack. Cottage cheese is rich in protein, providing a satisfying and satiating option to keep you feeling full during the evening. The addition of cinnamon not only enhances the taste but also brings its own set of health benefits, including potential blood sugar regulation.
"Cottage cheese is high in protein which helps keep you full. Adding in a spoonful of cinnamon brings some sweetness and boosts metabolism," says Emily Johnson, RD, nutritionist. To incorporate this snack into your late-night routine, consider enjoying a bowl of cottage cheese with a dash of cinnamon, or adding fresh fruit like sliced strawberries or apple chunks for added sweetness and texture.
10. Almonds
Almonds stand out as a nutritious and satisfying choice for a healthy late-night snack. Packed with heart-healthy monounsaturated fats, protein, and fiber, almonds can promote a sense of fullness and provide sustained energy without the drawbacks of excessive sugars.
Kelsey Costa, a registered dietitian nutritionist, highlights the benefits of almonds and says, "Almonds are a nutrient-rich snack widely recognized for their numerous health benefits, including the potential to even enhance sleep quality (so much better than common junk foods that disturb your sleep after a late-night snacking session). Their substantial content of essential nutrients like phosphorus, riboflavin, and manganese, along with their monounsaturated fats, fiber, and antioxidants, contribute to reducing the risks of chronic diseases such as type 2 diabetes and heart disease." She adds that "they are a source of melatonin and the mineral magnesium, both of which are understood to aid in promoting better sleep, making almonds an excellent late-night snack choice."
Incorporating almonds into your late-night routine can be as simple as enjoying a handful of raw or lightly roasted almonds. Additionally, you can mix them with a small portion of dark chocolate for a delightful treat that combines sweetness with the nutty goodness of almonds.
11. Kiwis
Kiwis emerge as a refreshing and healthful option for a late-night snack, offering a combination of unique flavor and nutritional benefits. These vibrant green fruits are rich in vitamins, particularly vitamin C, along with dietary fiber and antioxidants.
"Kiwis, loaded with essential nutrients like vitamins C and K, folate, potassium, fiber, and carotenoids, are a low-calorie snack that can contribute to weight loss and overall health. Not only do they contribute to digestive wellness, reduced inflammation, and lower cholesterol, but they also have been shown in studies to promote better sleep, thanks in part to their serotonin content. Consuming 1-2 medium kiwis before bedtime may potentially enhance sleep quality by helping you fall asleep faster, experience fewer sleep disruptions, and achieve longer overall sleep times," says Costa.
Enjoying sliced kiwis on their own is a convenient and delicious option, providing a sweet and tart flavor. For added indulgence, consider pairing kiwi slices with a small serving of Greek yogurt or incorporating them into a fruit salad.
12. Banana with Peanut Butter and Chocolate
Bananas offer natural sweetness, fiber, and essential nutrients, while peanut butter adds protein and healthy fats, promoting a sense of fullness and providing prolonged energy. Chocolate can be healthier when you choose the dark option; and when consumed in moderation, contributes antioxidants and a rich flavor without excessive sugar content.
It satisfies sweet cravings while delivering nutritional benefits, making it an enjoyable and guilt-free treat within a weight loss-oriented eating plan.
13. Protein Powder
Protein powder is a popular nutritional supplement. Using protein powder may also aid weight loss and help people tone their muscles. Best warns "Not all protein powders are created equal, some [lack] adequate amounts of protein while others are calorie dense."
"For those using a vegan meal replacement shake, it is important to select a shake that is made with all 20 amino acids," she adds. "Any vegan protein powder or meal replacement that does not have an amino acid panel should be avoided because it likely does not contain all twenty."
While this is technically no food that you can eat every day "without gaining weight," protein is a macronutrient that burns more energy than fat and carbohydrates as it is metabolized in the body. To lose weight, it's a good idea to create a diet rich in lean proteins when losing weight to preserve muscle mass and to keep the immune system up to a healthy level.
14. Black Beans
Black beans are another fantastic plant-based protein that go well in a range of delicious meals, and can also be enjoyed in-between meals as a snack. According to Trista Best, a registered dietitian at Balance One Supplements, this powerful superfood can "pack a ton of nutrients into any meal, which is helpful when you are working to get adequate protein on a plant-based diet and also to reduce your grocery budget."
She goes on to say that "the fiber content of these beans will keep you full and satisfied long after a meal and is beneficial for feeding the gut's good bacteria, binding and flushing out toxins and waste from your body, and even helps to reduce cholesterol and body weight," making them a must-have in your pantry, along with these other weight loss-friendly pantry items.
15. Edamame
Eating edamame is another fantastic way to get more protein and fiber into your diet. These green soybeans are not only high in protein, at 17 grams per cup, but also in fiber at 8 grams per cup. Not to mention they're delicious! You can eat edamame as a salty snack, appetizer, side, or mixed into your favorite stir fry.
"Edamame is a high-protein, plant-based option that can be enjoyed fresh or roasted. You can eat it plain as a snack or add to a stir fry," notes Lainey Younkin, a registered dietitian and founder of Lainey Younkin Nutrition. "One cup of cooked edamame has 17 grams of protein and also comes with a whopping eight grams of fiber per meal. Protein and fiber together help suppress hunger hormones, keep you full, and aid weight loss."
16. Tofu
Looking for a great plant-based protein that you can add to your plate as a meat replacement or add in your smoothies for a nutritious snack? Look no further than nutrient-rich tofu, which is not only highly versatile and perfect for a range of meatless recipes, but also packed with protein and perfect for weight loss.
"Tofu is a lean protein as it is low in saturated fats and calories, providing a nutrient-dense option for those looking to manage their weight," Lisa Richards, RDN, says. "Its high protein content also contributes to a higher thermic effect of food, potentially boosting metabolism by requiring more energy for digestion and absorption." She even offers a little-known tip for fitting protein into your smoothies, saying: "If you are wanting to get in all the dense nutrition from tofu without the taste you can add it to any smoothie recipe. The consistency will make your smoothie extra creamy as well." Sign us up!
