The #1 Snack to Buy at Target for Weight Loss, According to a Dietitian

With so many snack options out there, it’s absolutely possible to find choices that support your weight-loss goals and leave you feeling satisfied between meals. In fact, fueling your body regularly is essential—going too long without eating can backfire, making you feel overly hungry later and more likely to overeat. That’s not what we want for you.

That’s where “smart snacking” comes in. The right snacks can help keep hunger in check, support steady weight loss, and even fill in nutrition gaps from meals. Here are a few tips to help you snack smarter—plus our top pick for your next Target run. Stock up and thank us later.

Cottage Cheese Is Our No. 1 Pick

OK, OK, enough preamble, here it is: the snack to reach for. It’s cottage cheese. It has arguably made the biggest comeback of the year, and for good reason. It’s packed with protein and whether you want to eat it straight out of the container, dollop it on a baked potato or put it on whole-wheat pancakes, it’s a super-versatile ingredient. There’s a whole case of cottage cheese brands at the market, but one of our favorites is the Good Culture brand you can pick up at Target. Specifically, their Simply Pineapple Cottage Cheese has been our go-to.

This version has 15 grams of high-quality protein, live and active cultures (read: probiotics), and is lightly sweetened with fresh pineapple and stevia. It’s a great addition to your office fridge, to satisfy a mid-morning or afternoon craving. And, contrary to the dairy myths that pop up from time to time, eating dairy can really help with weight loss. Given the high protein content of dairy foods combined with the probiotic cultures foods like yogurt, kefir and some specific brands of cottage cheese and cheese contain, it’s likely these factors play a bigger role than we even imagined in aiding weight loss.

Now, while the Good Culture product checks the boxes for both protein and probiotics, it does lack dietary fiber—so if you want an A-plus in the snack game, stir a tablespoon of chia seeds into the cup. One tablespoon of chia seeds contains 3.5 grams of filling fiber.

What to Look For in a Snack

According research, approximately 20% of the total daily calories American adults consume come from snacks. While this might seem like a big number, the researchers noted that when people planned snacks strategically to include healthier options, their diet quality improved. Here’s what to look for.

Good Source of Fiber

Research shows that eating foods that are high in fiber can help improve your health and make it easier to manage your weight. Aim for snack options that have at least 3 grams of fiber per serving—which will help you hit 10% or more of your DV. Fiber keeps you fuller for longer, which can help limit random munching between meals and snacks. That’s because foods with fiber take longer for your body to process than, say, simple carbohydrates. So you’re less apt to have a sudden spike and then crash in blood sugars that can lead to fatigue and overeating.

Portion Control

Whether it’s easier for you to purchase snack-size portions of nuts, bars and protein packs, or simply prepare your own, we encourage you to read labels and become familiar with what a portion size is. For instance, a serving of nuts is about 1 ounce—¼ cup or a small handful. Filling your reusable container to the brim may be twice the serving. We’re not saying that your caloric needs for weight loss may not require that extra snackage. They may! It’s about mindfulness. And if you’re not sure where to start, consider working with a trained health care professional, like a registered dietitian.

Protein

Protein is a powerhouse when it comes to keeping your body (and muscles) functioning. It’s literally involved in nearly every single action in your body. Thus, if you want to keep your engine running, you’re going to want to add protein to your snacks. The minimum amount we recommend looking for in your snack is 4 grams, which is just over half a serving from the protein food group (one full serving is 7 grams). Since dietary fiber also aids in satiety, this duo is a great combo to consider when you select your snacks. However, you may not be able to find an option with both fiber and protein, and that’s OK. If this is the case, aim for a snack with at least a full serving of protein (remember, that’s 7 grams) to help tide you over until your next meal.

Live Probiotic Strains

If you enjoy snacks like cultured dairy products, kombucha, miso-based soups or tempeh (to name a few), then you’re likely already including this one on your list. Probiotics have been shown to help with weight loss. In fact, studies have shown that subjects with overweight or obesity who consumed live probiotic strains such as Lactobacillus and Bifidobacterium genus had the best weight-loss results. However, more research in this area is needed.

Additional Snacking Tips

• Use freezer packs to keep your perishable items cool (and food safety in mind).
• Pick up 1-ounce reusable containers to make your own portion-controlled nuts.
• Enlist a buddy. It’s likely a friend or someone at your office is trying to improve their health too. Working together may inspire new snack ideas while providing a friend to lean on when you need some extra motivation.

Our Expert Take

Snacking smart is key to achieving your weight-loss goals. Stocking your kitchen with portion-controlled options that contain protein, fiber and/or probiotics is essential. Consider adding Good Culture’s Cottage Cheese to your cart on your next Target run to add to your snack arsenal. With a little planning, you’ll be snacking your way to your weight-loss goals in no time.