When it comes to losing weight, snacking is often seen as a vice that only derails your progress. Indeed, binging on processed chips and cookies is not going to help your waistline.

So if you’re hungry between meals, are you just supposed to suffer? NO! Eating healthy snacks in moderation is the best way to stay in fat-burning mode all day long for a flat belly and healthy body.

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Healthy snacking

It’s important to learn how to respond to our body’s natural cues. A rumble in the stomach is already a sign that your blood sugar is dropping, which drives your body to store calories as fat.

Here are three of our favorite snacks that are sure to delight your taste buds and keep hunger at bay – the healthy way:


A delicious, crispy way to get a full vegetable serving

Zucchini Chips


  • 1 medium (8 oz. / 226 g) zucchini
  • 2 tsp. / 9 ml olive oil
  • ⅛ Tsp / ¾ g sea salt or substitute
  • ⅛ Tsp / ⅜ g turmeric or other seasoning of choice


  1. Cut the zucchini into thin slices.
  2. Toss zucchini slices with olive oil, sea salt, and turmeric
  3. Spread in a single layer on a cookie sheet, and bake at 400 °F/ 200 °C until brown and crispy, about 10-15 minutes.


Carnival-quality—but homemade and healthy—kettle corn

Quick Kettle Corn


  • ½ cup / 84 g organic dried corn kernels for popping or 1 3.5-oz / 99-g bag organic plain microwave popcorn
  • 2-4 Tbsp. / 30-60 ml organic canola/rapeseed or nut oil
  • ¼ cup / 30 g whole raw or coconut sugar
  • Optional: ¼ tsp. / 1 ½ g salt, preferably Aztec, Celtic, Himalayan or similar or plain salt substitute


From regular dried corn kernels:

  1. Warm oil in a large lidded stewpot over medium heat.
  2. Once hot, stir in the sugar and popcorn.
  3. Cover, and shake the pot constantly to prevent from burning, about 15 minutes.
  4. Once the popping has slowed to once every 2 to 3 seconds, remove the pot from the heat and continue to shake for a few minutes until the popping has stopped.

From rmicrowavable popcorn:

  1. Pop bagged corn in microwave according to manufacturer instructions, generally about 2½-3½ minutes.
  2. When fully popped, empty bag contents into large lidded stew pot.
  3. Add remaining ingredients and toss to coat well.
  4. Allow to cook over medium heat for about 2-3 minutes, shaking to ensure even heating and prevent burning.

Pour into a large bowl, and allow to cool before serving.


Carnival-quality—but homemade and healthy—kettle corn

Ch'easy Kale Crisps


  • 1 lb. (7 cups) / 454 g curly kale, cut into 3-inch / 7½-cm pieces
  • 1 Tbsp / 15 ml organic white miso paste
  • 2 Tbsp / 30 ml whole sesame tahin
  • ½ cup / 80 g nutritional yeast
  • Seasonings*

*Recommended Seasonings

  • 1 clove fresh garlic, minced
  • ½ tsp. / 1 g ground black pepper
  • ½ tsp. / 1 g cayenne or chili powder
  • ½ tsp. / 1 g celery salt
  • ½ tsp. / 1 g rosemary leaves, ground
  • ½ tsp. / 1 g oregano, ground
  • ½ tsp. / 1 g thyme, ground


  1. Combine all ingredients but the kale in a large bowl.
  2. Add kale and toss to coat well with the seasoning mixture
  3. Layer the coated kale onto a lined food dehydrator tray or baking sheet, and dehydrate or bake with oven door slightly ajar at 125°F/50°C for approximately 12 hours, or until crispy.
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Here are 5 foods you should NEVER snack on!

Comments 69

  1. I well try this. Otho got else has worked. Did weight watchers for a time but could. It get anyone so work with me I am a brital diabetic and so dieting is not very easy. But must do something about my weight and stomach fat. I am very tired most of the time. In other words I am a mess

    • I have stomach fat also, from sitting and computer work. I have also gotten tired, I am not diabetic, but my adrenals are firing throughout the day, as I long for coffee and sometimes too many carbs. I finally realized I have Candida, which has taken over. I have found relief and now am working out, thanks to Three Lac and Candizol. Look them up, there is a specific site with more answers. It is a journey.
      Good luck!

  2. Just tell me what are good and bad foods and stop the long stories. This is beginning to look like all Trimdownclub wants to do is sell me things I don’t need. Unless I see some easy way to get information I want, I think this site has become a waste of time. Pleas let me know how I can find what I am looking for with out hearing a long sales pitch.

  3. I enjoy baked potatoes, both white and sweet. My biggest treat for white baked potatoes skins after baking them. I take the flesh out, mash the flesh and eat the skins with butter. Sweet are different, I trash the skins and eat the flesh only.

    • Hi, LauriM. Raw pure honey is great. There isn’t really a daily maximum per se, but we wouldn’t recommend more than a tablespoon (15 ml) at a time (preferably much less). It is considered a “breakfast sweet,” and you can have one each morning.

  4. Hi
    I was a registered nurse forced to take medical retirement after suffering an epidural spinal abscess. Since then I have gained a lot of weight due to reduced mobility. I have also had my gallbladder removed and liver biopsies showed that I have NASH. Furthermore I have been diagnosed with Fibromyalgia. I suffer from chronic nerve pain and since my abscess I am on Targanact and Buprenorphine for pain.
    Arthritis in my feet is steadily getting worse so I desperately need to loose weight. I go to hydrotherapy twice a week and try to walk a little when I can. Just by chance I happened to
    come across your website page and was immediately intrigued.
    Please help me to find the foods to reduce the fat from my liver and perhaps the best form of exercise for someone with my complex condition.
    Kind regards
    Lindsey Bennett

    • Hi, Lindsey. I hope you are on the other side of your worst troubles, and are being followed by a healthcare professional familiar with your case.
      This program is based on principles of managing NASH and fibromyalgia, being fairly low in carbohydrates (particularly simple carbohydrates) and high in antioxidants. To get the maximum benefit, I suggest you use the personal version of the Menu Planner application (the right-most option here: https://www.trimdownclub.com/menu-planner) and select foods in the lightest blue shades as much as possible (these are the healthiest).
      With regard to physical activity, it is great that you are getting hydrotherapy, as it is indeed considered the gold standard in cases of fibromyalgia. The more you can do it the better – if you can, gradually work your way up in terms of frequency, amount of time per session, and intensity.
      In addition, I’m attaching some of our videos that can give you ideas for exercise without standing on your feet:
      Deskercise https://www.youtube.com/watch?v=Mn8Vpzjoz2I&list=PLcYLl4MTY9oQv–HKsFLgST544prdjBx1&index=3
      PiYo Toe Touches https://www.youtube.com/watch?v=7QD5ZZT7-qA&list=PLWmqdoUmET9ivlQB72ZWE551APDSXARAe&index=2
      Lower Body Slim and Toning https://www.youtube.com/watch?v=g6ZWuV2wh4M
      Abs https://www.youtube.com/watch?v=X6wm2pXpUiY&index=1&list=PLcYLl4MTY9oQv–HKsFLgST544prdjBx1

    • Lindsey hi i have some health issues to i hate taking meds even though they do what they should but i have found thatsome have made me gain weight which makes my pain worse i have done alot of research on the benafites of cbd im not sure if you are farmilar with it it comes form pot plants it doesnt get you high it comes in liquid or gummies or suckers our bodies produce cbd anyway but i can say it does help with alot of pains..so google it read up on it and give it a try i did i use to not beable to get out of bed without pain in my feet a spoonful of the liquid before bed and my mornings are alot better it might seem a lil spendie but its well worth it ive even cut down on my pain meds and after 20 yrs im loving it and its not near as spendie as some of the meds if you do decide to give it a try let me know what you think and how it worked for you i clean house for a lady that was having trouble getting around and was using a walker after her dr apptwe went and got her some gummies the next day i seen her walking without her walking her balance was better itsbeen about 3 months now and she still has not have to use her walker she is actually planting flowers in her flowerbeds and enjoying live again. So let me know

    • Hi, Clett, and welcome 🙂 You can use any of the recipes any time you want. To fit a recipe into your menu, compare the “Exchanges per Serving” listed at the end with the exchanges allotted to your for the meal (you can view these by clicking on “Exchange mode” in the toolbar above your menu). You can, of course, have more than one serving if it fits into your meal.

  5. hi, am wondering how I can incorporate sprouts,(NOT BRUSSEL) into my snacking .I sprout my own alfalfa, chickpea ,aduki, fenugreek ,broccoli, quinoa, spelt grain seeds .Can you please advise me how much I can safely eat together with a reduced amount of the recommended snack or substitute it entirely?

    • Hi, Elizabeth. Alfalfa, herb, and vegetable sprouts are “free” vegetables, so you can have them whenever you want and as much as you want. As for the rest, if they are just the sprouts without the seed or legume attached, each cup (240 ml) is a vegetable serving, and with the seed or legume, each cup is 1 protein exchange (with the exception of peas, which are 1 carb + 1 protein exchange). You can plug theses exchanges into your snacks as you wish by comparing them to your allotted exchanges, visible by clicking on “Exchange mode” in the toolbar above any of your menus. By the way, you can substitute two vegetable exchanges for each fruit exchange.

  6. My husband and I were both on Weight Watchers for the better part of 2 years. Worked miracles for hm, not much of anything for me. My question: we still have a lot of the WW brand foods offered with their plan. All are low fat, but I am guessing they include processed ingredients. I am talking chips, pretzels (snack foods) and sweets (trail mix bars and cake bars). Am I able to work these in, or will I have to dispose of all? (He has developed heart issues and is no longer on WW.) Thanks!!

    • Hi, GrandmaCookie. We actually don’t encourage processed foods like WW. Our main premise is whole, unrefined foods as much as possible. Fat itself is not necessarily the enemy – there are better fats, and these are actually better for weight loss than what is used to compensate for taste and texture in low-fat foods. If you really enjoy them, perhaps consider cutting back gradually, and see if you can make similar meals at home from high-quality ingredients.

  7. I have been told I have a fatty liver not related to alcohol, just had kidney stone and now have gallstones,
    waiting to see consultant 30/1/17. my doctor advise me to go on a fat free diet.this is why i wanted to know
    re better foods.I am on a lot of medication,statins,clopidogrel ,ramapril,lansaprol,amilodipine,prozac.
    have had carotid artery in neck 2yrs ago, and breast lump out 9yrs. So wonder if this has caused fatty liver
    but would still like to eat healthy.look forward to what i can eat. thanks

    • Hi, Cyndy. Non-alcoholic fatty liver disease (NAFLD) has various causes that include weight, diet, and medication, as well as genetic predisposition. While a low-fat diet (rather than fat-free) can be part of the solution, it is important to avoid artificially low-fat foods, as they often contain harmful chemicals. The other part of the equation is to avoid refined carbohydrates (white flour products and concentrated sugars), which is central component of the Trim Down Club program.
      If you would like help building a suitable menu, just let me know. Do be sure that the information in your profile is correct.

    • Hi, Kim. To get different menus, you can click on “My Food Choices” in the toolbar above your current menu, and change your food selections (or not), and click on “Save and Create Menu” at the bottom of the page. You will get a new weekly menu.

  8. It seems like an american style menue,lots of the foods arnt inmy local supermarket, I dont have time to shop around , my partner in an invalid 80yrs old, so I have to shop local and not leave him alone for too long.i will use the menues for both of us, I also think it will be more expensive, shopping every other day for fresh food, and inconvenient, I try to keep shopping days to just twice a week( cant leave my partner alone,he cant get about without my help) but I will do my best to stick to the menu .

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