I’m a Dietitian—Here's the Best Healthy Snack for Weight Loss After 50

If you’re hungry, eat something! No wait—high-calorie snacks will make you gain wait. Just have a snack, but not before bed. Oh, and healthy snacks only! The messaging around snacks, and what is actually nutritious and helpful to your weight-loss goals, has changed so many times in the last few decades it’s hard to know what advice to follow.

Add menopause weight gain concerns into the mix, and it can feel down right impossible to know what to eat and when. But anyone with a rumbling stomach who’s ever looked at the clock and realized it’s still a few hours til your next meal knows that snacks are an essential part of a balanced diet.

So we asked Lauren Manaker MS, RDN, LD, a Charleston-based registered dietitian at Nutrition Now Counseling, how we should think about snack options during menopause, from the buttery popcorn we love on movie nights to the fruits and vegetables keeping us full til dinner. Here’s what she wants women over 50 to know.

How to enjoy healthy snacks for weight loss

While it’s true that regularly overindulging on anything can lead to weight gain over time, enjoying healthy, nutrient-rich snacks is a great way to support your weight-loss goals. And no, that doesn’t mean you need to limit yourself to low-fat cottage cheese or hard boiled eggs to feel full in between meals. To make healthy sncaking second nature, consider three things:

What are your go-to types of healthy snacks?

Cut the guilt, not the snacks

Manaker wants women to understand that snacking isn’t something that should be linked with guilt—it’s simply a way to keep energy up and nourish your body, especially during menopause. “I wish more women would see snacks as an opportunity to add something good to their day, whether that’s a boost of protein, fiber or just a moment to enjoy something delicious,” she says.

“Food isn’t the enemy. It’s fuel, comfort and connection.” —Lauren Manaker

Snacks don’t have to be perfect

Good news: You don’t have to plan out your snacks like you plan your work calendar in order to lose weight. Instead, Manaker wants women to listen to their bodies and “give it what it needs.” “Don’t skip snacks if you’re hungry! Ignoring hunger cues can lead to overeating later, and it’s important to honor what your body is telling you,” she adds. Not sure what to eat? She recommends using snack time to get in some of those healthy foods you wouldn’t otherwise at mealtime, like plain Greek yogurt or fruit.

Focus on adding, not subtracting

For women in their 50s especially, considering what great additions you can make to your diet at snack time is better than focusing on deprivation or cutting back. “It’s so common for women to grow up with messages like ‘don’t eat too much’ or ‘you have to earn your food,’ and those ideas can stick with us for decades,” Manaker says.

“I try to help women reframe their mindset around food; it’s not about deprivation, it’s about nourishment,” she adds. “Food isn’t the enemy; it’s fuel, comfort and connection.” While you are at it, make sure you are adding enough water to your snack times, and throughout the day.

3 healthy snacks to prioritize during menopause

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Here, the healthy snack ideas Manaker wishes made an appearance more often on your plate, especially if you’re trying to lose weight during menopause:

Greek yogurt with berries and a sprinkle of nuts: It’s a source of protein, calcium and antioxidants, which are all important for bone health (osteoporosis becomes more common during menopause) and overall wellness.
Hummus with veggie sticks or whole-grain crackers: High in fiber, heart-healthy fats and plant-based protein to keep you satisfied.
Pumpkin seeds: They’re a source of magnesium, which supports bone health and helps with muscle relaxation, plus they’re easy to grab and go. (Discover more benefits of pumpkin seeds, including how they may help ease menopause symptoms naturally.)

If these aren’t your favorite options, choose foods that have fiber, she recommends. “It’s so important for digestion, heart health and even hormone balance. You can easily add fiber to your snacks by choosing whole-grain crackers, fresh fruits or veggies with dips like guacamole or hummus. Even a handful of nuts or seeds can give you a fiber boost,” as can air-popped popcorn.

The power of healthy snacks during menopause

“I get it; there’s a lot of pressure around body changes during menopause. But snacking isn’t the problem. In fact, it can be part of the solution,” Manaker says. Balanced snacks can prevent overeating later, for one. “Instead of focusing on weight, think about how snacks can help you feel energized and nourished. Your body is going through a lot of changes, and it deserves kindness and care—not restriction.”

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

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