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Snacks: How they fit into your weight-loss plan

What does a 100-calorie snack look like?

Although snacks can contribute to a healthy diet, they can also be a source of excess calories if you aren't careful. For example, a small handful of almonds (about 14 nuts) is 100 calories. But eat a cup of almonds, and the calorie count jumps to over 800 calories.

So what are some smart choices? Here are several suggestions for 100-calorie snacks:

  • 1 cup sliced bananas and fresh raspberries
  • 2 cups of carrots
  • 3 1/2 cups air-popped popcorn
  • 5 melba toast crackers, rye or pumpernickel
  • 2 tablespoons of peanuts
  • 2 domino-sized slices of low-fat Colby or cheddar cheese
  • 1 fat-free chocolate pudding cup

When a snack fills in for a meal

With today's busy world, healthy meals often lose out to busy schedules. A grab-and-go snack could be the difference between some nourishment and none at all. You'll find it easier to choose good-for-you snacks if you stock your refrigerator and shelves with foods that are fast — not fussy. These ideas for healthy snacks minimize fat and calories and maximize whole grains, fruits and vegetables. They're all around 200 calories.

  • Toast one-half of a whole-wheat English muffin. Top with one slice Canadian bacon, a tomato slice and one slice low-fat American cheese. Microwave until the cheese melts.
  • Spread 1 tablespoon part-skim ricotta cheese over one-half of a small cinnamon-raisin bagel. Sprinkle with cinnamon if desired and top with a thinly sliced apple.
  • Top a small baked potato with 2 tablespoons fat-free plain yogurt and sprinkle with Cajun seasoning.
  • Layer a 6-inch soft corn or flour tortilla with 2 tablespoons shredded low-fat cheddar or Monterey Jack cheese. Microwave until the cheese melts. Slice into bite-sized pie shapes. Dip into some salsa if desired.
  • Mix 1/4 cup cold leftover chicken or convenience-type chunk chicken with sliced seedless grapes, 1/2 tablespoon sunflower seeds, 1 tablespoon plain low-fat yogurt or fat-free mayonnaise and a dash of curry powder. Stuff into half of a whole-wheat pita pocket.

Heed your hunger pangs, but forget the guilt. With planning and a little preparation, you can have healthy foods on hand so that you're ready when temptation strikes.

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References
  1. USDA National Nutrient Database for Standard Reference, Release 22. U.S. Department of Agriculture. http://www.nal.usda.gov/fnic/foodcomp/search. Accessed Nov. 18, 2009.
  2. Hensrud DD, et al. The Mayo Clinic Diet. Intercourse, Penn.: Good Books; 2010.

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Dec. 10, 2009

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