The *ONLY* Snacks I Will Ever Eat As A Nutritionist [healthy snacks for weight loss]

9 June 2025


The *ONLY* Snacks I Will Ever Eat As A Nutritionist [healthy snacks for weight loss]



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I *NEVER* Snack… But If I Do, It's Only On This [healthy snacks for weight loss]
These are the top 10 foods that I'll “snack” on if I find that I didn't eat enough at my last meal. I always aim to eat until fully satisfied, but sometimes life gets in the way and it's important to have these “snacks” on hand as healthy options.

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Chapters:
0:00 Intro
1:09 Beef Sticks
1:39 Cheese Whisps/Parm Crisps
2:00 Sliced Aged Cheese
2:34 LMNT Sponsor
3:50 Pork Rinds
4:22 Hard Boiled Eggs
4:44 Cottage Cheese/Greek Yogurt
5:07 Bagged Tuna
5:42 Egg Bites
6:19 Soft Cheese With Fruit
6:56 Protein Hot Chocolate

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I'm pretty notorious at this point for not snacking and it's because it is such a great tool if you have a weight loss goal or a gut health goal mind but I will concede that there are a few instances where a snack might be necessary especially if you didn't eat enough at your previous meal and you need something to get you to that next meal so I don't often snack but if I do these are the things that I snack on my name is Autumn I'm a certified clinical nutritionist so it's my Master's nutrition Human Performance and today's video is sponsored by element mourn them in a bit okay first it's important to note that I never snack to Grays and this is a really important thing to keep in mind because the goal of a snack really should be to satisfy your hunger it shouldn't just be to mindlessly eat there's a big difference so each of the snacks that I'm sharing today are things that I will personally use if I didn't eat enough of protein or fat at my previous meal so when creating a snack or a mini meal is create a snack using things that we didn't get enough of specifically protein and fat so this snack should be blood sugar stabilizing should have protein and should have high quality quality sources of fat it also shouldn't have refined carbohydrates or added sugars otherwise it's just going to keep you hungry it won't actually satisfy your hunger okay and the first thing that I will have are beef sticks or beef jerky another word for beef sticks is also like meat sticks which I hate that word but it is more accurate because you can actually get these in a variety of different types of meats you can get it in Turkey you can I think you can get it in fish now don't quote me on that but I think I've seen it around and of course you can get it in beef and pork I prefer beef sticks to beef jerky because beef sticks also have a little bit of fat in them where beef jerky does not if I am having beef jerky I'm going to pair it with some type of nuts to get some fat in okay a second thing I'll have are parm crisps or parm wisps two different brands but both essentially the same thing they're essentially just baked Parmesan or baked other type of cheese that it's using and that's it so it's like having Goldfish crackers without having to refine carbohydrates really high in protein and does have a good source of fat in there so it's going to help to satiate you more than having like crackers Okay the third thing I'll have is just regular sliced aged cheese or string cheese I actually always keep a stock of various different types of cheeses in my fridge because they're such a great source of high quality protein and fat that you can just like slice up a few pieces and eat them between a meal if you find you didn't get enough from your previous meal some of my favorites are cheddar parmesan and Manchego but honestly like all cheese I'm happy with I usually aim for like one to two ounces of cheese really depending on my Hunger level and then string cheese is something that I'll use if I'm like really in a page or traveling because you can always find string cheese at like a Starbucks now snack on that might be confusing for some people are pork rinds which I know like before you shut this off I swear there's actually some legitimate reasons why pork rinds could be a great option four Grands are actually really high in protein and naturally high in an amino acid called glycine which is needed for liver detoxification and for glutathione production it can also help to satisfy that like chip craving so especially for someone who just loves chips pork rinds might be a much better option for you a couple brands that I like to use are the brand 4505 and epic they both come in a ton of different flavors so you can kind of experiment and see which one you like best okay the fifth thing I'll snack on are hard-boiled eggs this is just a classic easy one where again you can make this at home and keep some in the fridge or they're also pretty easy to find when you're out and about you can find it pre-hard-boiled at grocery stores you can get it pre-hard-boiled at like Starbucks is I don't even really go to Starbucks that often ever but back in my college days I remember they always had hard-boiled eggs okay the sixth thing that I will snack on if I need something between meals are Greek yogurt or cottage cheese the full fat variety both of these especially cottage cheese are really high in protein and remember that's the thing that we're missing so we need to make sure that whatever snack we're having is going to be high in protein you can just pair it with like a small handful of low sugar berries like strawberries raspberries and then depending on your hunger level add on a little bit of nuts and seeds as well okay the seventh thing that I'll snack on our bagged tuna so not the canned tuna because canned tuna is actually probably going to be too much protein for you at that point and you want to make sure that you can actually eat your next meal so bagged tuna sounds weird but it's essentially just canned tuna that is in a terrible bag that makes it really convenient to eat and usually comes in about two ounce servings so it's about half this size so you get your protein you get some high quality omega-3 fats and they tend to come in different flavors like the lemon pepper flavor I think it is is really good I personally prefer the brand safe catch because they're the lowest Mercury brand on the market which you can even find at places like Costco now okay the eighth thing that I'll snack on are egg bites so it's kind of similar to hard-boiled eggs but with a lot more flavor egg bites are pretty much just like mini frittatas where you have eggs that are mixed with like either veggies or some type of meat and then they're baked or they're done via like the sous-vide method either way they're just convenient little protein and bites that you can bring with you on the go so you can make these at home or again you can find them pretty much at most health food stores usually in the prepared food section by like the prepared salads or even in the egg section and again Starbucks is not meant to be like an ad for Starbucks not a fan of them but it's something that most people like can drive past it's pretty much anywhere in the world okay the ninth thing that I'll snack on are soft cheeses with a small amount of fruit now soft cheeses typically are not as high in protein as hard cheeses hard cheeses tend to have like between seven to even nine grams of protein per ounce which is pretty high soft cheeses usually are around like six or seven grams per ounce but either way you are getting a high quality source of fat and protein so this can definitely work in a pinch I like to pair goat cheese with like a half of a sliced Apple that way I'm keeping the sugar content low and you get like that Cracker type of experience but without the refined carbohydrates or or mozzarella with tomatoes and make like a mini Caprese salad that's also really good okay the 10th thing that I will snack on is protein hot chocolate this is especially if you have a sweet tooth I make my own protein hot chocolate that just uses three ingredients and it is so good it has zero sugar and it has 19 grams of protein so if you guys actually want that recipe you can check out this video now also if you're new to my channel and you love this science fact information make sure you subscribe right here come out new videos every Tuesday and Thursday alright guys thanks so much for tuning in and I'll see my next video [Music]

#Snacks #Eat #Nutritionist #healthy #snacks #weight #loss

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28 Comments
  1. Lmnt didn't work for me but I am here for the snax tips

  2. you've no idea how long i've been trying to find actual healthy snacks and your video was just the best answer
    truly loved how you showed options for each snack and shared your personal opinions on each
    thanks so much!

  3. I am not sure why she would not mention helathy nuts like pistachios and walnuts which are know to have great benefits. I would think this would be healthier than cheese which she seemed to emphasize a lot.

  4. I love how this snack is so healthy yet so delicious! Perfect for anyone on a weight loss journey.

  5. Sorry, but you’re going a bit fast for me.

  6. 5:23– talking about the bagged tuna… I thought she said it comes in a "terrible" bag, then realized she said "tear-able" like easy to tear open 😅 yes I love these for a quick snack at work!

  7. A while back I said that LMNT gave me stomach aches but since that time I’ve found out it wasn’t the LMNT. I just wanted to clear that up because I felt bad that I blamed it on the LMNT. My stomach is super sensitive and I’ve realized that I cannot eat anything that’s at all processed. I can drink LMNT again without stomach aches because I am only eating a whole food diet. It’s frustrating not to be able to eat anything that has been processed but that’s where I’m at right now.

  8. so…. i get that you're a nutritionist but a lot of these snacks are high in fat and that doesn't work so good for someone who has to watch their cholesterol. Can you do a video on high protein low fat snacks?

  9. Thanks a million, 4 all your great ideas.
    Love your video ❤

  10. Can you do another video with only natural options? Beef jerky has a ton of added sodium and other conservants.

  11. it's amazing how hard it is to find the full fat cottage cheese where I live. I love your recipes and ideas because they are all 'real' ingredients that can be found..

  12. So if we are trying to lose weight, we should avoid fat all together??

  13. Snack foods such as beef sticks have way too much sodium.

  14. 4:24 I got a simple egg cooker off of Amazon years ago, and it's so nice. Cooks six eggs at a time in less than 15min with only a tiny amount of water. Just put them in a container in the fridge afterwards and they're a great fast protein snack. I eat them with hot sauce.

  15. I seem to be doing everything you’re saying, and eat those foods. I admit my appetite is controlled but I’m still gaining inches and weight. I’m so lost!! Please help!

  16. She knew what she was doing. She saved the hot chocolate for last and then promoted her next video. 🥲 click

  17. Your videos are saving me right now. I am doing my best to get my body healthy. I have a calorie counting app that I love, but I needed help knowing the best foods to eat to make the most of those calories for my body. I've got a long way to go, and much to learn. Thanks for making your videos! I am glad I found them.

  18. I love the bagged tuna on Flat Out wraps!

  19. I figued that fermented cucumbers (pickles) are great because they have 0 calories but are great for electrolytes, potassium, and probiotics (great for gut health). I love pork rinds or chichirrones

  20. what about the non dairy people??

  21. thank you for this! Been trying to find a 'snack-y" item around lunch time to carry me over till dinner cause I always have yogurt but I'm a lil tired of it lol.

  22. I’m just curious why you choose full fat, cottage cheese and Greek yogurt is there some sort of benefit to that over the low fat?

  23. I always go for my Cinnamon Protein tea with fat, and go for a 10 min walk. The Cinnamon fights blood sugar spikes too, but after I drink the tea and walk, I have no desire to eat. Thank you because I learned the walking tip from you ❤

  24. Thank you so much for all the useful information!!

  25. Hi Autumn,

    Any recommendations for those of us who cannot eat animal products?

  26. What do you think about eating those Cheese fruit & Nut pack for a snack if doing IF and eating 2 meals/day?

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