Smart snack choices and timing can boost weight loss and hunger control, says dietitian

Registered dietitian Kezia Joy emphasises that strategic shopping and choosing balanced snacks rich in protein and fibre can aid weight management, curb late-night cravings, and promote sustainable diets amid busy lifestyles.

Registered dietitian and medical consultant Kezia Joy argues that weight loss often starts before the first bite, with the weekly shopping list. In her view, choosing snacks with care can reduce the chances of late-night grazing and make it easier to stick to a diet.

Joy’s preferred shortlist is deliberately small: cottage cheese with vegetables, Greek yoghurt with berries, hummus with raw vegetables, a handful of nuts with fruit, and a protein smoothie made from whole, natural ingredients. The common thread, she says, is not restriction but balance.

That balance matters because these snacks combine protein, healthy fats and fibre, a trio that tends to promote fullness and slow digestion. Research published in the International Journal of Obesity has found that certain gel-forming fibres can increase satiety and lower energy intake, which may help people eat fewer calories overall. The World Health Organisation likewise stresses that a healthy diet should be varied and nutritionally balanced, with fats chosen carefully rather than avoided altogether.

Joy also points to the practical benefits of these foods. They are quick to prepare, easy to repeat during a busy week and flexible enough to prevent boredom. That variety can matter because feeling deprived often makes diets harder to sustain. In addition, meals that include nutrient-dense ingredients may help steady blood sugar, an approach that Mayo Clinic says is useful for people trying to manage diabetes or simply avoid sharp swings in hunger and energy.

By contrast, she warns against snacks heavy in refined carbohydrates and added sugar. These are digested quickly and may not keep hunger at bay for long, which can lead to more eating later in the day. Evidence cited by the Mayo Clinic supports the broader point that healthier carbohydrates, including fruit, vegetables, legumes and whole grains, are better choices for long-term dietary quality.

Timing, Joy says, is nearly as important as composition. Long gaps between meals can leave people so hungry that they overeat later, while a well-timed snack can support concentration, reduce sudden sugar cravings and maintain energy. In the evening, she advises eating only when there is a genuine need and leaning towards protein-rich options, rather than reaching for food out of habit.