The “You Can” Diet: 4 Healthy Snacks

We want to revolutionize the way you think about dieting. You don’t need to associate diets with strict rules, limitations, and a list of things you can’t eat. Why can’t we change that? On Weight Loss Wednesday we’ll give you a list of things you can do so dieting finally won’t feel like a chore; after all, we believe you can do it!

One of the challenges when you want to lose weight is finding foods you can snack on without grabbing quick and easy fast food, like chips or a package of cookies. Those high-caloric foods will only give you a sugar rush—and will make you hungrier after the initial satisfaction period has ended. Here are four easy and healthy snacks that you should eat during the day:

1. Chickpeas

Most people blend chickpeas into a spread to make hummus. While hummus is a great snack, eating chickpeas alone is also very filling. I like this snack because chickpeas are full of fiber and protein, so they actually satisfy your hunger cravings. Plus, they’re low on the glycemic index, so they won’t cause any unnecessary blood sugar spikes.

If chickpeas are too bland for you, then sprinkle some lemon juice and olive oil right on top. Keep them at your desk and munch on them throughout the day whenever you need a protein fix. This is one of my favorite healthy snacks!

2. Pomegranate Seeds

If you like sweets, then you should definitely try pomegranate seeds, especially if you’re trying to lose weight. Pomegranate seeds are so sweet and juicy and are a great way to satisfy an afternoon sweet craving. These are antioxidants, so they help fight dangerous free radicals in your body. Plus, you can get 50% of your daily recommended value of vitamin C just from one pomegranate (although you probably won’t eat a whole pomegranate in one sitting—that’s a lot of seeds!). Keep in mind that they’re only in season for four months, from September to January.

3. Peanut Butter

I can’t write about my favorite healthy snacks without mentioning what I eat every day at 10 AM (just ask my colleagues): four whole grain crackers with peanut butter. While you might feel like you have to shy away from peanut butter or nuts because they pack in a lot of calories for a small amount, the good thing is that they’re filled with protein, which is very filling. So although my morning snack probably has about 300–400 calories (four whole grain crackers are 100 calories, and each tablespoon of peanut butter is 100 calories), it leaves me feeling full for hours.

I prefer buying all-natural peanut butter. You’ll notice that regular peanut butter has added sugar, salt, and high fructose corn syrup. If you buy all-natural peanut butter, the only ingredient listed will be peanuts—and the taste definitely compares.

4. Spinach and Cheese

Dairy fan? Instead of grabbing a pizza, roll a reduced-fat stick of mozzarella cheese into two romaine or spinach leaves. Not only are you getting your calcium, but you’re also getting iron (if you choose spinach leaves) and a good dose of vegetables. If that doesn’t fill you up, add more lettuce and spinach instead of piling on extra cheese.

Dieting doesn’t have to be a drag, as these four healthy snacks will help you lose weight and stay on track of your health goals. After all, we know you can do it!

What’s your favorite snack?


“3 health benefits of chickpeas,” Canadian Living web site;, last accessed May 14, 2013.

Romero, M., “Why pomegranate seeds are so good for you,” Washingtonian web site, March 17, 2012;, last accessed May 14, 2013.