by Elizabeth Bacharach, Kristin Granero

"If youre trying to lose weight and get a <a href="https://www.womenshealthmag.com/food/a19946099/vegetarian-meat-cravings/" id="252db5ce-2437-32bd-a72d-dee88d2a35f0"> craving </a> for a salty snack, its totally fine to indulge," says Minno. "As long as you stay within your <a href="https://www.womenshealthmag.com/weight-loss/a19908600/reasons-youre-not-losing-weight-if-you-eat-healthy/" id="c7caef1d-5994-3ba4-a97f-2528b9f7a28c"> calorie goals </a> and dont exceed the recommended 2,300 mg of sodium per day, youll still be on track for success!"

From <a href="https://www.womenshealthmag.com/food/a19944377/black-pepper-and-parmesan-popcorn-recipe/" id="fa2f6dca-173b-3318-a5d9-b4523428c38e"> popcorn </a> to <a href="https://www.womenshealthmag.com/food/a19931090/healthy-fast-food-french-fries/" id="6c2adcda-dd75-32ae-a4a1-1bf866eff2db"> French fries </a> , nutritionists share some of their favorite snacks for satisfying that salt craving without sabotaging your diet.

1. Organic Air-Popped Popcorn with Sea Salt

Minno suggests popcorn as a great alternative for a bag of potato <a href="https://www.womenshealthmag.com/food/a19918011/healthy-veggie-chips/" id="3ca3d19c-0f39-3ccf-adc6-b298a6267f30"> chips </a> . "It satisfies your salty craving and your <a href="https://www.womenshealthmag.com/food/g19986825/healthy-snacks/" id="3920cc73-91c8-3b10-a037-99db64528036"> crunchy craving </a> for around 30 calories per cup!" she says. "If you want to add extra flavor, pop it in a saucepan with extra virgin olive oil and different spices (like garlic, rosemary, or cayenne pepper)."

<h1> 2. Baked Sweet Potato Chips with Chipotle Powder and Sea Salt </h1>

Dont let the word sweet scare you. " <a href="https://www.womenshealthmag.com/food/g19959389/healthy-sweet-potato-recipes/" id="30c84e63-4437-3f44-aba6-855d1f54d08f"> Sweet potatoes </a> are high in <a href="https://www.womenshealthmag.com/food/a19993862/foods-high-in-potassium/" id="6e1c2814-cd37-337a-ad1d-7f7507534fdb"> potassium </a> , a natural diuretic, and also contain fiber, which will help keep you full for longer," says <a href="http://lauracipullollc.com/about-lisa-mikus-rd-ld/" id="a2a83bca-5e90-32d0-ae18-5efae22c4ec4"> Lisa Mikus </a> , R.D. Plus, the complex carbohydrates in <a href="https://www.womenshealthmag.com/food/a19929281/insanely-good-guilt-free-sweet-potato-fries/" id="a8d8af4f-2f54-3717-a02d-bb750225a87b"> sweet potatoes </a> digest slowly, as opposed to foods with simple carbohydrates, which spike your blood sugar, she says. Toss a small, thinly-sliced <a href="https://www.womenshealthmag.com/food/a19910483/meatless-monday-sweet-potato-recipes/" id="0a9a762d-fecc-366f-a1fa-f55c0e411b01"> sweet potato </a> (with skin) in a bowl with one tablespoon of lime juice, one teaspoon of olive oil, and 1/8 teaspoon of chipotle powder. Bake for 30 minutes at 400 degrees. When they're done, sprinkle with a dash of salt right after you take them out of the oven.

Wine Spectator Trade Day Presented By Southern Wine & Spirits Of Florida - 2016 Food Network & Cooking Channel South Beach Wine & Food Festival Presented By FOOD & WINE

3. Harvest Snaps Snapea Crisps

This is another snack for those who <a href="https://www.womenshealthmag.com/food/g19988818/how-salt-affects-your-body/" id="189e1f25-d283-32db-ae5a-269f4fad8f0e"> love salty </a> and crunchy, but this one you can find at the grocery store. For about 110 calories a serving, <a href="http://www.harvestsnaps.com/products/" id="c8d76389-6d0d-3aea-ad5a-080e5bfbc0aa"> Snapea Crisps </a> will fill your salty <a href="https://www.womenshealthmag.com/food/g19949265/best-packaged-snacks/" id="7d7c44f1-b1a3-3426-af85-b88c146540d6"> snack craving </a> , says Mikus. "Pair a serving with a small handful of <a href="https://www.womenshealthmag.com/food/g19988793/almond-recipes/" id="73fe8cad-94db-3772-afc9-1b05490d34e7"> lightly salted almonds </a> to add to overall nutrition and more staying power," she says.

Lot of whole wheat flour mexican tortillas

4. Whole-Grain Nachos

Take one whole-grain tortilla, mist with canola oil spray, and sprinkle a touch of sea salt. Bake for 10 minutes at 300 degrees, then add a <a href="https://www.womenshealthmag.com/food/g19998515/vegetarian-protein-sources/" id="1ec7a0cd-3624-3789-ae06-9c4cec3b1923"> 1/4 cup of black beans </a> , part-skim shredded cheese, and chopped hot peppers. Bake the tortilla with toppings until the cheese melts and nosh with a side of salsa. "The fiber from the beans and tortilla help to keep you full, while the spicy peppers can help to curb appetite and cravings," says <a href="http://erinpalinski.com/" id="3e2a9b3c-27ba-3d19-a0ce-9a5e35c98518"> Erin Palinski-Wade </a> , R.D., author of <a href="https://www.amazon.com/Belly-Diet-Dummies-Erin-Palinski-Wade/dp/1118345851/ref=as_sl_pc_qf_sp_asin_til?tag=womenshealthmag-20&amp;linkCode=w00&amp;linkId=62558df58e4a48bd39de30162aa67705&amp;creativeASIN=1118345851" id="295bb476-463e-3674-a74b-744270ade182"> Belly Fat Diet for Dummies </a> .

5. Homemade Veggie Chips

Since you control what goes into them, this will give you that salty crunch without all of the sodium and fat found in packaged chips, says <a href="http://www.alissarumsey.com" id="85badad7-b5bf-347b-a4da-1253112a62d7"> Alissa Rumsey </a> , R.D., C.S.C.S. " <a href="https://www.womenshealthmag.com/food/a19943387/how-to-make-kale-chips/" id="1b08ee90-b522-32bf-a2e9-595de8f9e414"> Kale chips </a> are well known, but you can also make chips from beets, Brussels sprouts, sweet potatoes, and turnips," says Rumsey. Wash your <a href="https://www.womenshealthmag.com/sex-and-love/a19954218/snacking-and-sex/" id="263ec7d1-4fc6-34ce-ada4-dff5f6151bf8"> desired veggie </a> , then cut it into thin slices. Toss them with a tablespoon or two of olive oil and sprinkle with <a href="https://www.womenshealthmag.com/food/a19908259/7-meals-that-slash-your-sodium-intake/" id="b3c58dad-0593-380a-a7e0-7c480631a39b"> sea salt </a> and black pepper. Arrange in a thin layer on a baking sheet and bake at 375 degrees for 15 to 20 minutes or until crispy.

6. Black Olives

"It is not surprising that <a href="https://www.womenshealthmag.com/food/a19911831/lemon-recipe-with-olive/" id="d442fa08-0be3-3add-ad3d-4eb696c59fe2"> black olives </a> are a staple in the Mediterranean diet, since they're low in calories and contain heart-healthy monounsaturated fats that will satisfy your cravings," says <a href="http://www.nutritionistjanie.com/meet-janie" id="830b048d-41ea-3b77-a1b7-ac8c5d4b653a"> Janie Zeitlin </a> , R.D. About a 3/4 cup provides less than 300 mg sodium and packs lots of flavor.

7. Turkey and Cheese Roll-ups with Mustard

"This snack will give you that hit of salt, while also providing you with <a href="https://www.womenshealthmag.com/food/a19899780/protein-mistake/" id="94d07c99-9559-3642-a0e7-c57801f70b57"> protein </a> for fullness," says Minno. Its especially great for those trying to cut back on <a href="https://www.womenshealthmag.com/weight-loss/g19911927/healthy-snacks-for-weight-loss/" id="169c8297-0391-3c53-ab8b-413a859a54c0"> carbs </a> , she says. Just roll up your favorite kind of <a href="https://www.womenshealthmag.com/food/a19892506/high-protein-foods/" id="8b4c81b6-cde5-354d-acef-29dcda9fe0bb"> turkey and cheese </a> , and throw in some spicy mustard for dipping. You can also get creative by adding lettuce, tomato, <a href="https://www.womenshealthmag.com/food/a19933873/make-avocado-your-secret-ingredient/" id="4918633f-06ae-3519-a029-d449dcdd86f2"> avocado </a> , <a href="https://www.womenshealthmag.com/food/a19935979/hummus-upgrades/" id="501780b7-0204-303b-a8a2-74a4f955638b"> hummus </a> , and sprouts, says Minno. And since one roll-up should run you about 100 calories each (depending on toppings), aim for about two rolls per serving.

8. Rosemary and Sea Salt Walnuts and Cashews

" <a href="https://www.womenshealthmag.com/weight-loss/a19919866/how-much-fiber-do-i-need-to-lose-weight/" id="8202d46c-31bb-38ba-a4b9-7095bc844851"> Nuts contain fiber </a> and <a href="https://www.womenshealthmag.com/weight-loss/a19982662/vitamins-for-weight-loss/" id="0b48268f-7322-3136-ab46-15dab4f4127c"> healthy fats </a> to keep you satisfied," says Mikus. And they're super easy to make, she says. Preheat your oven to 450 degrees, toss a 1/4 cup of mixed <a href="https://www.womenshealthmag.com/food/a19910276/beets-walnuts-and-garlic/" id="9a53392f-5df7-3d0c-ae0e-15b3a44fe033"> walnuts </a> and cashews with one teaspoon of olive oil, 1/8 teaspoon of salt, and one teaspoon of ground rosemary. Place the nuts evenly on a lined baking sheet and bake for about five minutes or until golden brown and fragrant.

The key to curbing your appetite is choosing foods that are <a href="https://www.womenshealthmag.com/food/a19927753/the-real-meaning-of-a-balanced-meal/" id="33f66cee-f23d-342a-ae40-4d5802218d39"> balanced </a> , containing protein, carbohydrates, and fats, like cheese, says Zeitlin. "A cup of 1 percent <a href="https://www.womenshealthmag.com/food/a19982692/breakfast-under-400-calories-egg-muffin-with-cottage-cheese-and-fruit/" id="87d27cfc-8cf9-3545-a478-bf4db7193592"> cottage cheese </a> will offer between 200 to 400 mg sodium per serving and leave you feeling full. Once your appetite is in check, you're more likely to stick to a <a href="https://www.womenshealthmag.com/weight-loss/g19989545/real-women-diet-changes/" id="6180325e-9085-3d34-a77e-a94feb0cf466"> healthful eating plan </a> and avoid overeating," she says. Not into plain ole curds? Top your serving with lightly salted almond slivers or chopped walnuts to satisfy that salt craving and your desire to crunch.

High Angle View Of Cheese With Crackers And Fruits On Table

Pairing cheese and crackers is a really easy way to get some protein, fiber, and whole grains-all of which will keep you fuller longer, says <a href="https://www.instagram.com/holyhealth/" id="73cb7a2f-ceef-3d23-a683-b22854ab71f3"> Gal Cohen </a> , M.S., R.D., a dietician in Philadelphia. Her fave combo? A serving (look on the label!) of Simple Mills almond flour crackers topped with a bit of pepper jack or gouda.

11. Salted Fig Parfait

<a href="https://www.womenshealthmag.com/food/a19931326/fig-smoothies/" id="edb21b8c-5d1f-36df-a4ec-add27ee6392c"> Figs </a> are high in fiber, which is essential if you're trying to lose weight, says Mikus. "Dice two figs, drizzle them with one teaspoon of <a href="https://www.womenshealthmag.com/food/a19938396/honey-and-pepper/" id="8663e1e0-0dbf-3751-a84d-f8ebba8dd83c"> honey </a> and one teaspoon of olive oil, and sprinkle with a dash of sea salt. Bake for 10 to 15 minutes at 400 degrees. Then, top off five ounces of <a href="https://www.womenshealthmag.com/weight-loss/a19940927/greek-yogurt-for-weight-loss/" id="4e25493d-d5c2-3364-a241-ab72960625bc"> high-protein Greek </a> or Icelandic yogurt with your figs and enjoy.

12. Ants On a Log

The mix of <a href="https://www.womenshealthmag.com/food/a19995537/nut-butter-snacks/" id="415821b5-769d-396f-a581-019f0a7f43b7"> salty, sweet, and crunchy </a> is the perfect craving killer, and youll be loading up on tons of healthy fats and protein to fuel your weight loss, says Minno. Just cut celery into four-inch pieces, and spread one to two tablespoons (100 to 200 calories) of organic, lightly-salted <a href="https://www.womenshealthmag.com/food/a19897705/low-cal-peanut-butter-treats/" id="a2ab9c7b-6b14-3ed2-a0a6-8e91db34508d"> peanut butter </a> between the celery, and throw on a few raisins or dried cranberries.

Vegetable assortment and sauce with feta cheese on a wooden background, close-up

<h1> 13. Whipped Feta Dip and Baby Carrots </h1>

If youre the chips and dip type, this healthy alternative is for you. "The airy dip contains fat from the feta, and when paired with the <a href="https://www.womenshealthmag.com/food/a19924189/5-natural-ways-to-fill-up-on-fiber/" id="6e5ab677-f048-39c8-a023-36db56c57441"> fiber </a> from the <a href="https://www.womenshealthmag.com/food/a19965172/food-cravings-study/" id="1b129600-1aae-34cc-ad41-2e2374f415b8"> carrots </a> , it will keep you satiated for a few hours," says Mikus. Pulse one ounce of whipped feta into the food processor for 10 seconds. Then add three tablespoons of whipped cream cheese and puree for about two minutes (or until airy). This will come out to around a 1/4 cup of dip. Pair with 1/2 cup of <a href="https://www.womenshealthmag.com/food/a19943651/how-to-sneak-more-fiber-into-your-diet/" id="8f558adc-fc31-3906-a464-3b0e417d5d87"> baby carrots </a> for a tangy treat.

French fries tend to get a bad rap when it comes to weight loss, but they dont have to. "Cut a potato (regular or sweet) into wedges or thin strips and toss with one teaspoon of olive oil. Sprinkle with a pinch of sea salt and roast at 450 degrees for 20 minutes, turning once halfway through. Keep the skin on to get the added fiber, which will help keep you full for longer," says Rumsey.

Five minutes: that's all it takes to have 1-cup worth of restaurant-quality <a href="https://www.womenshealthmag.com/food/a17151261/is-soy-bad-for-you/" id="903bf5eb-641d-3082-a9e7-c3677c03144c"> edamame </a> ready for snackin'. This nutrient-dense snack not only provides tons of fiber (8 grams per cup!), but it also is a great source of protein that together fill you up for longer. Top it off with a bit of sea salt and some lemon, per Cohen, to really satisfy that salty craving.

Hummus, fresh carrot sticks and boiled chickpeas in wooden bowls. Vegan food concept, light background, copy space, top view

Go ahead, try to name a more timeless duo. These two go together like PB&amp;J, just with more protein and fiber to hold you over during the day. A con? Because it's such a stand-in snack, it can get, well, boring. "Switch up veggies from time to time and play around with different hummus flavors-just steer clear of any additives or preservatives," says Cohen. Single-serve containers are always a good option to maintain portion control, but if you're spooning out from a bigger size, stick to 1/2-1/3 cup of hummus.

For all those times that you're craving a little salt but can't decide what'll do the trick, anything that calls for a bit of <a href="https://www.womenshealthmag.com/food/a19970613/best-nut-butter/" id="77183bda-e05c-3993-a119-5652e4165f9d"> nut butter </a> will be a safe bet. To avoid winding up eating out of the tub (hey, we've all been there), set up your snack and then put your ingredients away before eating. This means lay out 2-3 whole grain rice cakes (hello, fiber!) and top each with 1-2 teaspoons of nut butter (the shorter the ingredients list, btw, the better option). "This snack provides you with healthy fats, fiber, and complex carbs, which digest more slowly, keeping your blood sugar in check," explains Cohen.

Feel like getting creative? Channel your inner Top Chef and whip up some spring rolls-which is easier than it sounds. "I like to add a variety of colors-think kale, carrots, and peppers-plus tofu as a protein, and avocado as my healthy fat," says Cohen. Once you've thinly sliced your ingredients, wrap 'em in a small leafy green, and then in rice paper to hold it all together. For a simple DIY peanut sauce that brings the right amount of salt, Cohen says to mix together 1 tablespoon of peanut butter, 1 tablespoon of soy sauce, 1 tablespoon of maple syrup, and a little water to thin out. Feel free to add a few red pepper flakes for a little fuego.

<h1> 19. Hardboiled Eggs and Guacamole </h1>

For a plate packed with healthy fats and proteins that'll also fill you up, combine two hardboiled eggs with 1/3 cup of guac. "Healthy fats are essential for cell growth and provide our bodies with energy," explains Cohen. "Plus, eggs contain omega-3 fats, protein, and choline, which promote normal cell activity and liver function." Woah. Talk about getting your bang for your buck: a healthy, satiating snack that'll also fuel more parts of your body.

Aka a great source for protein, especially when you're on-the-go. Cohen suggests opting for a 5 oz can and mixing in a little bit of avocado oil-based mayo. Before you hit the road, grab a baggie of peppers and cucumbers, so you get a "perfectly salty snack with an added crunch."

It may seem counterproductive to nosh on your favorite salty <a href="https://www.womenshealthmag.com/weight-loss/g19935615/best-non-veggie-weight-loss-snacks/" id="4fb17010-45ff-38a0-ac0a-b88115f5cb33"> snacks </a> (read: fries) when you're trying to shed some pounds, but <a href="https://www.womenshealthmag.com/health/a19931521/why-some-people-have-a-sweet-tooth/" id="15979756-d928-357f-a6a6-80abd7160c44"> salty goodness </a> doesn't have to be the enemy, says <a href="http://www.noraminn...

20 Salty Snacks That Can Actually Help You Lose Weight

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Pulse Kenya is the most followed news and entertainment platform in Kenya. It informs and engages young Kenyans around the clock and provides updates by the hour.

by Elizabeth Bacharach, Kristin Granero

Articles written by the author

20 Salty Snacks That Can Actually Help You Lose Weight