When you’re trying to lose weight, you need snacks that are healthy, low in calories, and filling. Many pre-packaged snacks are so loaded with fat and sugar that it only takes a few “snack attacks” to derail even the best weight loss plans. Instead of heading for the vending machine for your next pick-me-up, why not consider one of these five filling snacks.?

An Apple

Don’t be so quick to dismiss the lowly apple when you next hunger pang hits. Sure, it’s not a super fruit, but studies have shown that eating a juicy, red apple before a meal can decrease calorie consumption when you finally sit down to eat. The secret may lie in apple pectins which not only help to increase satiety, but also protect against metabolic syndrome. Apples are also chock full of fiber and you’ll get even more heart healthy fiber if you leave on the skin. At only seventy calories for a medium apple, it’s a snack that won’t leave you feeling guilty or hungry.

Nuts

Sure, they’re high in calories, but the monounsaturated fats, protein, and fiber so abundant in nuts help to keep you full so you can turn down the box of Dunkin Doughnuts being passed around the office. To give your satiety hormones a little extra boost, add a few pine nuts to the mix. Studies have shown that the pinolenic acid they contain increase secretion of hormones such as CCK that tell your brain you’re full.

Cereal

Don’t underestimate the power of a bowl of high fiber cereal. If you choose the right one, it can stop your hunger dead in its tracks. Stay away from highly sweetened kinds, and choose a high fiber, bran cereal instead. You can always sweeten it up with a little fresh fruit. Unsweetened fiber cereals are usually low in calories and the fiber keeps you feeling full for hours. Try filling resealable plastic bags with a combination of bran cereal, nuts, and dried fruit for a quick snack to go.

Hard Boiled Eggs

A study that compared eating a bagel or an egg for breakfast, showed that the egg was more filling and satisfying and resulted in fewer calories eaten later in the day. So, why just eat them for breakfast? Take a few hard-boiled eggs with you to work and snack on them during your break.

Smoothie

Whipping up a midday fruit smoothie in the blender can quickly tame those hunger pangs. Keep the calories low by using skim milk and light yogurt, and choose among a variety of delicious fruits to create your own custom creation. For extra hunger chasing power, add a scoop of whey protein. You may not even want lunch after enjoying this healthy beverage.

You’ll fill satisfied longer when you add these five filling snacks to your day. Why not give these healthy snacks a try?