To start, you can change up your snacks. When shopping, consider the nutritional content: choose foods that have 10-20% protein per serving (good sources of protein) and less than 5% total carbs.

Here are some high-protein, low-carb snacks to help support your health goals.

1. Greek Yogurt

A 200-gram serving of low-fat Greek yogurt provides 19.9 grams of protein, 7.88 grams of carbs, and 18 percent and 22 percent of the daily value for calcium and phosphorus, both of which are important for bone health. Choose plain Greek yogurt to reduce the sugar content, and sweeten it naturally with fresh fruit.

2. Boiled eggs

One egg provides 6.24 grams of protein (mostly in the white) and less than half a gram of carbs. It also provides 30 percent of the daily value of choline, which is good for memory and mood. The yolk contains vitamins A, B, and D.

3. Nuts

Nuts provide healthy fats, protein, vitamins, minerals, and antioxidant plant compounds. Eating 1 ounce (28.3 grams) of nuts a day may reduce your risk of heart disease.

Experiment with different nuts like almonds, which provide 6.01 grams of protein and 6.12 grams of carbs per ounce (28.3 grams), and pistachios, which provide 5.73 grams of protein and 7.71 grams of carbs.

4. Cheese

Cheese provides essential nutrients such as protein, calcium, phosphorus and B vitamins. Research shows that regular cheese consumption is associated with a reduced risk of health problems such as heart disease, diabetes and dementia.

One ounce of low-fat mozzarella cheese provides 6.89 grams of protein and less than one gram of carbs. Cheese can be paired with fruits or vegetables for a balanced snack.

5. Fresh cheese

Low-fat cottage cheese is rich in protein, with 24.2 grams of protein and 9.48 grams of carbs per cup. It also provides 17% of the daily value for calcium and 26% for phosphorus, along with other essential nutrients.

6. Canned tuna, salmon

Canned tuna in water provides 21.7 grams of protein and no carbs in a 3-ounce serving. Tuna contains healthy omega-3 fats, which help reduce the risk of heart disease. An omega-3 fatty acid called docosahexaenoic acid (DHA), found in fish, helps the brain function properly and efficiently.

In addition to being packed with healthy fats and protein, salmon also provides many other important nutrients. Canned salmon provides 19.6 grams of protein, no carbs, and 13% of the daily value for choline, 61% for vitamin D, and 18% for calcium.

8. Shrimp

A 3-ounce serving of shrimp provides 20.4 grams of protein and less than half a gram of carbs. It also provides 16 percent of the daily value for phosphorus and 14 percent for zinc, a nutrient that supports immune health.

9. Pumpkin seeds

Pumpkin seeds are another protein-rich seed, providing 8.45 grams of protein and 4.17 grams of carbs in a 1-ounce serving. They provide 20 percent or more of the daily value of minerals like zinc, magnesium, and copper, which are involved in energy production and maintaining a healthy immune system.

10. Cow's milk

Dietary guidelines recommend including dairy products like cow's milk in a healthy diet, yet about 90% of Americans don't consume enough milk.

Milk is rich in protein, vitamins, and minerals. One cup of reduced-fat milk provides 8.23 ​​grams of protein, 12 grams of carbs, 14 percent of your daily vitamin D needs, and 20 percent or more of your calcium, phosphorus, and vitamin A needs. Add milk to your snack by mixing it with whole-grain cereal, blending it into smoothies, or serving it with fruit.

11. Soy milk or pea milk

Not all plant-based milk alternatives are created equal, but soy and pea milks stand out for their protein content. They are great options for people who are allergic or intolerant to cow's milk.

One cup of sweetened soy milk contains 7.99 grams of protein and 9 grams of carbohydrates, while unsweetened pea milk provides 7.99 grams of protein and no carbohydrates.

Both are rich in calcium and vitamin D. When choosing milk, choose one that has little or no added sugar and is fortified with vitamins and minerals.

12. Dried meat

When choosing jerky, look for products with little or no added sugar. The Nutrient Database lists beef jerky (1 ounce) as containing 9.41 grams of protein and 3.12 grams of carbs, and pork jerky (42 grams) as containing 13.9 grams of protein and 4.62 grams of carbs.

Jerky is often a high-sodium product. It is best consumed in moderation and combined into a snack with other whole foods such as vegetables, fruits or nuts to create a more balanced and nutritious snack.