If you’re in the mood for a quick nosh or nibble, beware. Research shows that reckless snacking is the cause of most Americans’ excess calorie consumption—and it can very easily add up to weight gain. Similarly, mid-morning snacks can detour a diet because many people snack out of routine, not hunger, and their snacks are often too high-calorie.
Don’t fret, there is good news. Studies show that healthy snacks can help regulate blood sugar, improve metabolism, and prevent overeating later. The secret to a successful snack is to keep the calorie count low. If you’re hungry and must have a snack, keep it under 200 calories. Here are some delicious low-calorie ideas:
Half an Apple with 1 Tablespoon of Peanut Butter
This healthy snack packs a punch of protein and fiber. Fresh fruits like apples have lots of vitamins and minerals in addition to natural sugars to boost your energy. Peanut butter adds extra protein to help keep you feeling full. Half an apple has 63 calories, and one tablespoon of natural peanut butter has 94 calories.
10 Carrot Sticks with 2 Tablespoons of Dip
Carrot sticks are a diet staple for good reason. One cup has just 50 calories. Add two tablespoons of creamy veggie dip (about 132 calories) for a filling snack that won’t blow your diet.
10 Baked Tortilla Chips with Salsa
Choose baked, not fried, chips and fresh salsa to make this healthy snack a better choice than greasy chips with dip. Ten baked tortilla chips have about 120 calories, while a half-cup of salsa contains about 42. A word to the wise: Store-bought salsa can be high in sodium, so read food labels carefully.
Half a Whole-Wheat Pita and One-Quarter Cup of Hummus
Although calories will vary with the weight of the pita, half an average whole-wheat pita has 85 calories, and a quarter-cup serving of hummus has 93 calories. Together, the two make a filling snack.
6 Ounces of Plain Greek Yogurt with Strawberries
Strawberries are packed with vitamins and antioxidants, and only have 46 calories per cup. Greek yogurt is bursting with protein—18 grams per cup—and has just 100 calories per 6 ounce serving. Combine the two for a filling snack with a big nutrition boost
Half an English Muffin with 2 Tablespoons of Cream Cheese
Forget the mid-morning bagel and choose an English Muffin instead. Half an English muffin has 64 calories, and two-tablespoons of cream cheese has about 100.
One-Quarter Cup of Almonds, Cashews, or Pistachios
Unsalted almonds, cashews, and pistachios are all protein and full of fiber. However, because nuts are high in calories, the key is to watch portion sizes. Almonds have 155 calories per quarter-cup serving, cashews have 157 calories, and pistachios have 170.
Half-Cup of Frozen Yogurt
When your sweet tooth strikes, turn to a half-cup of low or nonfat frozen yogurt. Most varieties have less than 150 calories per serving. Low-fat dairy foods are a great source of protein and calcium. For added nutrients, top plain frozen yogurt with chunks of fresh fruit.
Half-Cup of Cottage Cheese with Mandarin Oranges
This snack is a good source of protein and calcium. Low-fat cottage cheese has about 97 calories per half-cup serving, and one cup of canned mandarin oranges has about 72 calories.
Half-Cup of Sorbet or Sherbet
If you’re looking for a sweet snack, sorbet and sherbet are great choices. There are many flavors of sherbet, and most clock in at about 140 calories for a half-cup. Sorbet also comes in a variety of options, and contains 80 to 200 calories.
Two 100 Calorie Bags of Popcorn
When your salty-crunchy cravings hit, reach for two 100 calorie bags of air-popped popcorn. Popcorn is a whole grain and a good source of fiber. Plus it has a lot of volume, so you can eat a lot for few calories. Choose a microwave popcorn that’s free of trans fat and low in saturated fat.
An Apple with String Cheese
This nutritious duo is the perfect on-the-go snack. What’s more, snacking on this diet-friendly choice will fill you up and leave you feeling satisfied. A stick of low-fat string cheese has between 60 and 80 calories, and a medium apple has approximately 125 calories.
Two Large Hard-Boiled Eggs
Two eggs might seem small, but the combined 12 grams of protein in just 155 calories will keep you full and satisfied. Plus, they’re simple to make ahead of time and eat on-the-go.
