healthy snacks

Eating every few hours is a must when you're trying to drop pounds. It keeps hunger pangs at bay so you're not famished when you head into a meal, preventing you from inhaling way more calories than you normally would. Snacking also keeps blood sugar levels stable, so that low-energy, shaky feeling doesn't cause you to reach for a high-calorie pick-me-up. Eating often also keeps your metabolism going so you burn more calories all day long.

If you're trying to lose weight, it's important to stick to a snack that's 150 calories or less. Choose something that has both fiber and protein to fill you up, and avoid sugary, nutritionless foods. 150 calories might not seem like a lot, so in order for your brain to register that you're fueling up, eat your snack slowly. Make your snack last at least 15 minutes, and really savor each bite. Slowing down when eating your snack will help you feel satiated by the time you finish, which will prevent you from wanting to reach for more.

Snacking can be a helpful tool for weight loss — or the main way you sabotage your goals. For snacking success, we asked healthy chef and fitness trainer Katy Clark to share with us which healthy snacks keep her on the right track. Stock your fridge and pantry with these go-tos.

• Bagged baby spinach: Katy loves ready-to-go, organic baby spinach because it's so versatile. "You can sauté it, you can eat it raw, or you can put it on top of pizzas. Love it," she says. Keep a bag of washed spinach in your fridge so you can add the bone-strengthening, antioxidant-rich veggie to your meals anytime you want.
• Nuts: They're "healthy crunchy choices," says Katy. While nuts are high in healthy fats, they are still calorie dense, so watch portions with our guide to what 100 calories of nuts look like.
• Cacao nibs: Packed with flavonoids, cacao nibs add a bit of chocolaty sweetness without a lot of calories. Toss a teaspoon or two into your favorite sweet snack to calm chocolate cravings in no time.
• Sprouts: "They're definitely in right now, and they are more nutrient dense than other greens," Katy says. Sprouts are also high in phytonutrients, vitamins, and minerals, so adding them to any of your salads or sandwiches is an easy way to get even more nutrients into your meals.
• Kombucha: While the health benefits of kombucha may be hotly debated, many people love the fermented tea for its energizing, detoxifying abilities. Katy keeps kombucha in her fridge as a healthy treat. "It's kinda fun: it feels naughty, but it's not," she says of the fizzy, slightly alcoholic drink.
• Coconut water: Mix it with a little water for a refreshing drink that's not too sweet, Katy recommends. You can also add coconut water to your daily smoothies or oatmeal to add a high dose of potassium to any meal.

Just as important as it is to fuel up before you exercise, don't forget to eat a little something once your workout is complete. Your body needs a combo of protein and carbs to build and repair muscle and quickly recharge lost energy. Don't go overboard and consume so many calories that it cancels out the ones you burned while sweating it out. Here are some ideas for post-workout snacks, all under 150 calories.

1. 4 oz. lowfat cottage cheese (81 calories) mixed with half a cup of diced fresh pineapple (41 calories): 122 calories
2. One extra small apple (53 calories) with one tablespoon peanut butter (94 calories): 147 calories
3. 15 baby carrots (53 calories) with two tablespoons of hummus (70 calories): 123 calories
4. One Horizon organic mozzarella cheese stick (80 calories) and 15 grapes (51 calories): 131 calories
5. 6 oz. container of Peach Chobani Greek yogurt: 140 calories

Keep reading for more post-workout snacks.