Snacks That Power Up Weight Loss

Fuel Your Body

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You wouldn't take your car out for a drive without gas, so what about your body? Like an engine, we need fuel to keep us going. Exercising on empty can make you feel weak and tired, causing you to slack off or even shorten your workouts—which means fewer calories burned. For the stamina you need to maximize your workout, enjoy a healthy snack 1 to 2 hours before you begin. This will give your body time to digest and avoid cramping. (Keep things moving with these 5 fixes for a trouble-free tummy.) Plus, with these satisfying options, you'll be less inclined to over-indulge post-workout.

See all 14 healthy snack ideas now!

More from Prevention: 10 Healthy Kids' Snacks You'll Love, Too

Adapted from Walk Off Weight by Prevention Fitness Director Michele Stanten. Get your copy of the complete 8-week diet and exercise program today!

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Lose 11 pounds in 14 days with delicious 400-calorie recipes!
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Chips & Salsa Supreme

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1 ounce baked tortilla chips with 3 tablespoons chunky salsa and 2 tablespoons mashed avocado

Serves: 1

Per Serving: 180 calories, 7 g fat, 1 g saturated fat, 3 g protein, 27 g carbohydrates, 5 g fiber, 4 mg calcium, 497 mg sodium

More from Prevention: 13 Simple Rules For Dining Out On A Diet

Bananaberry Bread

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1 slice of Bananaberry Bread topped with ½ tablespoon of peanut butter (or other nut butter)

Serves: 1

Per Serving: 197 calories, 8 g fat, 1.5 g saturated fat, 5 g protein, 29 g carbohydrates, 2 g fiber, 22 mg calcium, 278 mg sodium

Total Time: 60 Minutes

3 medium ripe bananas

½ teaspoon baking soda

3 tablespoons tub margarine

¼ cup mashed ripe avocado

¾ cup sugar

3 large eggs

½ cup whole-wheat flour

1½ cups all-purpose flour

1 teaspoon salt

1 teaspoon baking powder

3 tablespoons cold water

1 teaspoon vanilla extract

½ cup frozen blueberries

1. Preheat the oven to 350°F

2. Mash the bananas and baking soda together in a small bowl and set aside.

3. Cream the margarine, avocado, and sugar together in a medium bowl. Add the eggs one at a time, mixing after each. Add the flours, salt, and baking powder and combine until just mixed. Stir in the water and vanilla. Add the banana mixture and mix until well combined. Fold in the blueberries.

4. Pour the batter evenly into two 8-inch loaf pans. Bake for 40 to 50 minutes, until a cake tester inserted in the center of the bread comes out clean. Let cool before turning out.

Makes 16 1"-thick slices

Note: After cooling completely, store half a loaf in the refrigerator; it should keep about 1 week. Wrap and freeze the remainder for future use

Dipping Sticks

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Dipping Sticks

1 medium red bell pepper cut into sticks, with 1/3 cup flavored hummus (such as Tribe brand)

Serves: 1

Per Serving: 169 calories, 8 g fat, 0 g saturated fat, 4 g protein, 20 g carbohydrates, 5 g fiber, 8 mg calcium, 427 mg sodium

More from Prevention: 5 Ways To Love Healthy Food

Chocolate-Dunked Strawberries

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10 medium strawberries dipped into 1 fat-free chocolate pudding cup

Serves: 1

Per Serving: 163 calories, 0 g fat, 0 g saturated fat, 3 g protein, 37 g carbohydrates, 4 g fiber, 85 mg calcium, 200 mg sodium

Carrot Cake Muffins

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1 Cream Cheese-Filled Carrot Cake Gem
½ cup fat-free milk

Serves: 1

Per Serving: 209 calories, 6 g fat, 2 g saturated fat, 9 g protein, 32 g carbohydrates, 1 g fiber, 164 mg calcium, 226 mg sodium

Total Time: 45 Minutes

Filling

4 ounces reduced-fat cream cheese, softened
¼ cup sugar
2 tablespoons liquid egg substitute

Muffins

1¼ cup all-purpose flour
½ cup whole-wheat flour
¼ teaspoon salt
¼ teaspoon baking soda
¾ teaspoon baking powder
1 teaspoon ground cinnamon
2 tablespoons canola oil
¼ cup low-fat sour cream
2½ tablespoons brown sugar
2½ tablespoons sugar
1 egg
1 teaspoon vanilla
1 cup freshly grated carrots
½ cup drained crushed pineapple

1. Preheat the oven to 375°F. Coat a 12-cup muffin tin with nonstick spray.

2. For the filling: Beat together the cream cheese, sugar, and egg substitute in a small bowl.

3. For the muffins: In a large bowl, combine the flours, salt, baking soda, baking powder, and cinnamon. Set aside.

4. In a medium bowl, cream together the oil, sour cream, and sugars until well blended. Beat in the egg and vanilla. Stir in the carrots and pineapple.

5. Make a well in the center of the dry ingredients and add the wet ingredients all at once. Stir just until combined. The batter will be thick, so don't overmix.

6. Fill the muffin cups about one-quarter of the way with the batter. Add 1 tablespoon of the filling, then top with more batter (it may not cover completely).

7. Bake for 20 to 25 minutes, until a cake tester or toothpick inserted in the center of a muffin comes out clean. Let cool for 10 minutes before removing from the pan.

Makes 12 muffins.

Note: Freeze 10 of the muffins to keep them fresh longer. Reserve 1 muffin for Day 8

More from Prevention: The 4 Rules Of Eating For Fat Loss

Not-So-Plain Yogurt

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1 cup fat-free plain yogurt mixed with ½ cup sliced strawberries and 2 tablespoons slivered almonds

Serves: 1

Per Serving: 204 calories, 7 g fat, 1 g saturated fat, 13 g protein, 28 g carbohydrates, 3 g fiber, 349 mg calcium, 136 mg sodium

Tropical Surprise

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½ cup 1% cottage cheese mixed with 4 ounces crushed, drained pineapple

Serves: 1

Per Serving: 149 calories, 1 g fat, 1 g saturated fat, 15 g protein, 21 g carbohydrates, 1 g fiber, 87 mg calcium, 460 mg sodium

More from Prevention: Irresistable Summer Fruit Desserts

Toasted Carrot Cake Muffins

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1 Cream Cheese-Filled Carrot Cake Gem , cut in half and heated in a nonstick skillet or toaster oven
½ cup low-fat vanilla yogurt

Serves: 1

Per Serving: 164 calories, 6 g fat, 2 g saturated fat, 4 g protein, 25 g carbohydrates, 1 g fiber, 39 mg calcium, 161 mg sodium

Total Time: 45 Minutes

Filling

4 ounces reduced-fat cream cheese, softened
¼ cup sugar
2 tablespoons liquid egg substitute

Muffins

1¼ cup all-purpose flour
½ cup whole-wheat flour
¼ teaspoon salt
¼ teaspoon baking soda
¾ teaspoon baking powder
1 teaspoon ground cinnamon
2 tablespoons canola oil
¼ cup low-fat sour cream
2 ½ tablespoons brown sugar
2 ½ tablespoons sugar
1 egg
1 teaspoon vanilla
1 cup freshly grated carrots
½ cup drained crushed pineapple

1. Preheat the oven to 375°F. Coat a 12-cup muffin tin with nonstick spray.

2. For the filling: Beat together the cream cheese, sugar, and egg substitute in a small bowl.

3. For the muffins: In a large bowl, combine the flours, salt, baking soda, baking powder, and cinnamon. Set aside.

4. In a medium bowl, cream together the oil, sour cream, and sugars until well blended. Beat in the egg and vanilla. Stir in the carrots and pineapple.

5. Make a well in the center of the dry ingredients and add the wet ingredients all at once. Stir just until combined. The batter will be thick, so don't overmix.

6. Fill the muffin cups about one-quarter of the way with the batter. Add 1 tablespoon of the filling, then top with more batter (it may not cover completely).

7. Bake for 20 to 25 minutes, until a cake tester or toothpick inserted in the center of a muffin comes out clean. Let cool for 10 minutes before removing from the pan.

Makes 12 muffins.

Note: Freeze 10 of the muffins to keep them fresh longer. Reserve 1 muffin for Day 8