"If you're trying to lose weight and get a craving for a salty snack, it's totally fine to indulge," says Minno. "As long as you stay within your kilojoule goals and don't exceed the recommended 2,300 mg of sodium per day, you'll still be on track for success!"
From popcorn to fries, nutritionists share some of their favourite 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 chips. "It satisfies your salty craving and your crunchy craving for around 125 kilojoules per cup!" she says. "If you want to add extra flavour, pop it in a saucepan with extra virgin olive oil and different spices (like garlic, rosemary, or cayenne pepper)."
2. Baked sweet potato chips with chipotle powder and sea salt
Don't let the word sweet scare you. "Sweet potatoes are high in potassium, a natural diuretic, and also contain fibre, which will help keep you full for longer," says Lisa Mikus, RD. Plus, the complex carbohydrates in sweet potatoes digest slowly, as opposed to foods with simple carbohydrates, which spike your blood sugar, she says. Toss a small, thinly-sliced sweet potato (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 205° Celcius. When they're done, sprinkle with a dash of salt right after you take them out of the oven.
3. 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 150° Celcius, then add a 1/4 cup of black beans, low-fat shredded cheese, and chopped hot peppers. Bake the tortilla with toppings until the cheese melts and nosh with a side of salsa. "The fibre from the beans and tortilla help to keep you full, while the spicy peppers can help to curb appetite and cravings," says Erin Palinski-Wade, RD, author of Belly Fat Diet for Dummies.
4. Homemade vegie 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 Alissa Rumsey, RD, CSCS. "Kale chips are well known, but you can also make chips from beetroot, Brussels sprouts, sweet potatoes, and turnips," says Rumsey. Wash your desired vegie, then cut it into thin slices. Toss them with a tablespoon or two of olive oil and sprinkle with sea salt and black pepper. Arrange in a thin layer on a baking sheet and bake at 190° Celcius for 15 to 20 minutes or until crispy.
5. Black olives
"It is not surprising that black olives are a staple in the Mediterranean diet, since they're low in kilojoules and contain heart-healthy monounsaturated fats that will satisfy your cravings," says Janie Zeitlin, RD. About a 3/4 cup provides less than 300 mg sodium and packs lots of flavour.
6. Turkey and cheese roll-ups with mustard
"This snack will give you that hit of salt, while also providing you with protein for fullness," says Minno. It's especially great for those trying to cut back on carbs, she says. Just roll up your favorite kind of turkey and cheese, and throw in some spicy mustard for dipping. You can also get creative by adding lettuce, tomato, avocado, hoummos, and sprouts, says Minno. And since one roll-up should run you about 418 kilojoules each (depending on toppings), aim for about two rolls per serving.
7. Rosemary and sea salt walnuts and cashews
"Nuts contain fibre and healthy fats to keep you satisfied," says Mikus. And they're super easy to make, she says. Preheat your oven to 230° Celcius, toss a 1/4 cup of mixed walnuts 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 5 minutes or until golden brown and fragrant.
8. Cheese
The key to curbing your appetite is choosing foods that are balanced, containing protein, carbohydrates, and fats, like cheese, says Zeitlin. "A cup of low-fat cottage cheese, low-fat ricotta cheese, or a few slices of cheese 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 healthful eating plan and avoid overeating," she says.
9. Salted fig parfait
Figs are high in fibre, which is essential if you're trying to lose weight, says Mikus. "Dice two figs, drizzle them with one teaspoon of honey and one teaspoon of olive oil, and sprinkle with a dash of sea salt. Bake for 10 to 15 minutes at 205° Celcius. Then, top off 140 g of high-protein Greek or Icelandic yogurt with your figs and enjoy.
10. Ants on a log
The mix of salty, sweet, and crunchy is the perfect craving killer, and you'll be loading up on tons of healthy fats and protein to fuel your weight loss, says Minno. Just cut celery into 4-inch pieces, and spread 1 to 2 tablespoons (420 to 840 kilojoules) of organic, lightly-salted peanut butter between the celery, and throw on a few raisins or dried cranberries.
11. Whipped feta dip and baby carrots
If you're the chips and dip type, this healthy alternative is for you. "The airy dip contains fat from the feta, and when paired with the fibre from the carrots, it will keep you satiated for a few hours," says Mikus. Pulse 28 g of whipped feta into the food processor for 10 seconds. Then add 3 tablespoons of whipped cream cheese and puree for about 2 minutes (or until airy). This will come out to around a 1/4 cup of dip. Pair with 1/2 cup of baby carrots for a tangy treat.
12. Baked fries
Fries tend to get a bad rap when it comes to weight loss, but they don't have to. "Cut a potato (regular or sweet) into wedges or thin strips and toss with a teaspoon of olive oil. Sprinkle with a pinch of sea salt and roast at 230° Celcius for 20 minutes, turning once halfway through. Keep the skin on to get the added fibre, which will help keep you full for longer," says Rumsey.
This story was originally published by our partners at WomensHealthMag.com.
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