Need of some inspiration when it comes to snacks? Here’s a list of the best and worst snacks for women over forty, so you can optimise your nutrition.
At Trinity Transformation, we often get asked about snacks by women over forty looking to lose weight. When it comes to snacking, it’s important to get your nutrition right.
We’ve worked with thousands of women in their 40s and 50s who’ve felt stuck because they didn’t know what snacks they should be eating to get the scales moving.
In most cases, people tend to eat things they think are ‘healthy’, yet they often step on the scales after a long week of ‘dieting’ and see zero movement (or perhaps they are heavier than before)!
When you’re not seeing results, it’s very hard to stay motivated. This is why a lot of women end up giving up.
The reason this happens is simple. Women’s bodies and hormones start to change as you get older, which can make it easier to gain weight (especially around the middle) and harder to lose it again. This is especially true with the ‘normal’ methods of exercise.
In this post, we’ll dive into the worst snacks for menopause weight loss and how to make better choices that support your goals. We’ll also explore some foods that help with menopause, and provide you with tips to enjoy snacks without feeling deprived.
What Makes A Good Snack?
A great snack for menopause can be determined by a few key factors:
- Filling: It should keep you satisfied between meals and stop you from reaching for unhealthy options later.
- High in Protein: Protein helps with muscle maintenance, especially as muscle mass tends to decrease during menopause.
- High in Fibre: Fibre keeps your digestion regular and helps with feelings of fullness.
- Low in Calories: Snacks should give you a nutritional boost without adding too many calories to your day.
Most importantly, a good snack should also be tasty! When you enjoy your snacks, you’re less likely to feel deprived, which makes sticking to your diet easier and more sustainable in the long term.
However, a good snack shouldn’t be “more-ish,” meaning it shouldn’t be something you feel tempted to overeat.
What Makes A Bad Snack?
The worst snacks for menopause weight loss typically have these qualities:
Loaded with Processed Ingredients: Snacks that come with long ingredient lists, including things like dextrose, hydrogenated oils, and emulsifiers, are best avoided. These additives can mess with your hormones and, in some cases, have links to more serious health issues like heart disease and cancer.
High in Calories: They add extra calories without giving you much nutritional value in return.
Low in Protein: Without protein, snacks won’t keep you full, meaning you’re likely to eat more later.
Low in Fibre: Snacks low in fibre won’t help regulate your digestion or keep you satisfied.
So, what are some specific examples of the worst snacks to avoid during menopause?
The Worst Snacks For Weight Loss
1. Biscuits
Biscuits, particularly those like chocolate digestives, are full of sugar and refined carbs. Three chocolate digestive biscuits come in at about 240 calories, but they’re not remotely filling, so you’ll likely reach for more, leading to an easy calorie overload.
2. Belvita Biscuits
These are marketed as a “healthy” breakfast option, but they’re really just pure carbs with little protein or fibre to keep you full. They can spike your blood sugar and leave you feeling hungrier later in the day.
3. Muffins
Store-bought muffins, especially those from places like Starbucks, can pack in as many calories as an entire meal. A typical muffin contains around 360 calories, loaded with sugar and fat, offering almost no nutritional value.
4. Cereal Bars
Don’t be fooled by the “healthy” branding on many cereal bars. These snacks often have very little protein or fibre and can contain just as much sugar as a candy bar. Some so-called “protein” bars can be deceptive, so it’s important to check the label.
5. Fancy Crisps
Kettle chips and similar premium crisps can easily be up to 750 calories per large bag. Crisps are usually low in protein and fibre, making them easy to overeat without ever feeling full.
6. Sweets and Chocolate Bars
Sweets and chocolate bars are high in sugar and low in anything beneficial. They may give you a quick energy boost, but they’ll also lead to a crash that leaves you craving more sugar.
7. Bread
While not a snack on its own, bread—especially white bread—can be loaded with simple carbs that are digested quickly, causing blood sugar spikes. This can lead to weight gain, especially in the belly area.
Better Choices For Weight Loss
The good news is that you don’t have to give up snacking altogether to lose weight in menopause. By making smarter snack choices, you can stay full, satisfied, and on track with your goals. Here are some foods that help with menopause and work as great snack options:
1. Reduced Fat Hummus with Veggies
Hummus is a great source of protein and healthy fats, and when paired with veggies like carrots, cucumber, or celery, it’s a filling, low-calorie snack. Just avoid pairing hummus with pita or bread, which can add unnecessary calories.
2. 0% Fat Greek Yoghurt
Greek yoghurt (not Greek-style) is an excellent snack, providing 91 calories per tub and a good amount of protein. Adding a handful of berries for fibre can turn it into a filling, hormone-friendly option.
3. Protein Yoghurt (such as Arla)
Protein yoghurts are specifically designed to give you a protein boost without the added sugars of many commercial yoghurts. These can help keep your metabolism running efficiently and support muscle maintenance.
4. Savoury Snack-a-Jacks
Snack-a-Jacks are a good low-calorie option at around 60-78 calories per packet. They provide some crunch without the high calories of crisps, and the individual packets help with portion control.
5. A Punnet of Berries
Berries like blueberries, raspberries, or strawberries are among the lowest-calorie fruits, making them perfect for a sweet snack that’s loaded with fibre and antioxidants.
6. Nuts (Unroasted)
While higher in calories, a small handful of unroasted nuts can be a good source of healthy fats and protein. They’re filling, so you won’t need a lot to feel satisfied.
7. Dry Roasted Edamame Beans
Edamame beans have even more protein than nuts and make an excellent high-protein, high-fibre snack that’s low in calories.
8. Boiled Eggs
Boiled eggs are simple but effective. They’re packed with protein and healthy fats, making them very filling and ideal for weight loss.
Ready to Take the Next Step?
If you’re ready to take control of your menopause journey and finally start losing weight, we’ve got the resources to help you get started:
- Download our free guide on how to lose weight and tone up during menopause: Download here
- Sign up for our free training to discover the secrets to weight loss and fitness for women over 40: Sign up here
- Subscribe to our email newsletter for tips, recipes, and inspiration delivered straight to your inbox: Subscribe here
- Learn more about our Fit Over 40 Programme and see how you can drop 1-2 dress sizes in 12 weeks:
Learn more here