These foods are tasty, cheap, healthy (with vitamins and minerals) and great for everyone, including those who are trying to lose weight. The key is not to overdo it.
There are many kinds including almonds, cashews, pistachios and peanuts. You can get pistachios cheaper if you buy them with the shells on. Try not to have more than a small handful at a time, especially if you’re trying to lose weight. The calories can easily add up.
There are seeds like sunflower and pumpkin seeds. If you get sunflower seeds, be sure to get the plain ones without salt or any extra flavors. Try not to have more than a small handful at a time, especially with sunflower seeds if you’re trying to lose weight. The calories can easily add up.
There are so many you can choose from like bananas, apples, oranges, pears, mango, red grapes, watermelon and avocados. You can find them at your local supermarket and some kinds at your corner store.
They are nice and crunchy and go well with your favorite nut butter or hummus. You can even get the baby carrots that are already peeled for you.
5. Plain or Low-Sugar Yogurt
Yogurt can be a great snack, but be sure to pick plain or low-sugar kinds with no added sugar. Try to stay away from yogurt that has corn syrup, sugar or fruit juice concentrate listed as one of the ingredients on the back of the package.
6. Cheese Sticks or String Cheese
These make great snacks and there are so many different kinds to choose from. They are great to eat by themselves and can even go great with some plain or whole grain crackers. You can find them in the refrigerator section of your local supermarket, corner store or in places like 7 Eleven.
There are so many tasty ways you can put together a salad. The more vegetables and dark leafy greens, the better. Just try to have less dressing, even if it’s light dressing.
8. Tuna and Sardines
They are usually canned and you can find them at your local supermarket or grocery store. For tuna, you can also get them in a pouch that’s ready to eat. It’s up to you. It’s best to pick the ones with low salt or no salt added.
It’s best to pick whole grain cereals like plain O’s, shredded wheat, muesli, oatmeal or those with brown bran flakes. Try to stay away from the sweet and colorful ones or those that are frosted or have added honey or sugar. You can cut up your favorite fruits and add them to your cereal instead of adding sugar for a healthier bowl.
10. Healthy Sandwiches
You can have them with nut butters (like peanut or almond butter) , vegetables, chicken, meat, or fish (like tuna) in so many ways and they are easy to put together.
It’s healthier to use whole grain and whole wheat breads. Try to stay away from white bread and bagels. You can even skip the bread and just use lettuce to wrap your sandwich, especially if you are trying to lose weight.
If you like nut butters like peanut butter or almond butter, it’s best to get the all-natural ones with no added sugars. Also, try not to add too much jelly to nut butter sandwiches. A little goes a long way.
Add more vegetables if you can in your sandwich like lettuce and greens, red onions, cucumber, bell peppers and tomatoes.
Use less sauce, mayo and cheese. If you don’t like a dry sandwich, it’s better to use some mustard, vinegar, light salad dressing, hummus or mashed avocado instead.
If you like meat in your sandwich, keep in mind that it’s best to stay away from deli meats like salami, corned beef, bologna, pastrami, pepperoni and bacon. You can also ask the deli person for meats with low salt or meats with no added salt, sugar or extra flavors.
✧ Guides: How to Get Food Help (help for people of all ages)
✧ Support group: Why Hunger (find free healthy food near you)
Talk to your doctor or health care provider for more information.
If you don’t have a doctor or insurance, you can get help at a health center near you.
Call (800) – 5 – HUNGRY or (800) – 548 – 6479 for help finding free food in your area. You can also text your zip code to (800) – 548 – 6479 for help.
Call 2-1-1 for 24/7 help finding more programs, services and all kinds of help near you.
Call (800) – 273 – TALK (8255) for 24/7 caring support and emergency help with difficult feelings, emotions or thoughts of suicide.
Page last reviewed: June 1, 2017 Page last updated: June 1, 2017