Feel a snack attack coming on……try mixing and matching these snacks to get your 100-150 calorie snack! Keep in mind when picking your snack..... to always get a mix of carbohydrate and protein to help you stay fuller. Smiley's :) are good choices for everyday and frownies :( are good occasional choices!
FRUITS AND VEGGIES most :) (These are full of fiber which also helps with fullness. Fruits and veggies also have loads of vitamins and minerals for hardly any calories.)
2 Kiwi’s - 95cals
3 Tbsps dried cherries - 75 cals
1 medium apple w/peel - 70 cals
1/2 medium baked potato - 85 cals
1 cup broccoli florets - 95 cals
1 cup blueberries - 85 cals
10 baby carrots and 2 Tbsp hummas-100
1/2 cup unsweetened applesauce -50 cals
1/2 banana-55 cals
1/2 cup sweet cherries -60 cals
1 cup honeydew melon-60 cals
1/2 cup canned mandarin oranges-50 cals
1/2 mango-65 cals
1/3 cup mixed dried fruit-85cals
1 medium nectarine -65 cals
1 cup pineapple-75 cals
1/2c canned pineapple in light syrup-65
1 med plum-35cals
1 cup strawberries-50 cals
1 cup watermelon-50 cals
1/2 cup cooked carrots-35cals
1 large raw carrot-30 cals
1 stalk celery-5 cals
1 cup raw lettuce-5 cals
1/2 medium cucumber-20 cals
1/2 cup mashed potatoes w/milk, butter-100 :( cuz of the butter, try leaving the skins on, not adding butter, and choosing skim milk :)
1 med tomato-25 cals
1 small sweet baked potato-55cals
2 cups chopped spinach-75 cals
1 cup canned pumpkin-85 cals
2 Cups watermelon-90cals
1/3 cup guacamole-90 cals
1 cup fresh raspberries-65 cals
1 cup cantaloupe-55 cals
28 grapes fresh or frozen-100 cals
GRAINS Choose whole grains and unprosessed as often as you can!
1/3 cup cooked quinoa-85 cals + with veggies
1 slice whole-grain bread-65 cals + peanut butter:)
3 tbsp granola-85 cals :( watch your portion calorically dense:)
2 cups popcorn with 1 tsp butter-95 cals :(limit the butter:)
Graham crackers 1 sheet 55cals :( eat with apple and string cheese :)
Animal crackers plain 6-85 cals :( eat with carrot sticks & cottage cheese :)
8 small twist pretzels-55 cals :( eat these along side veggies to make them healthier:)
10 bite size tortilla chips-55cals :) choose baked and limit portion size:)
DAIRY:
1/2 cup fat free fruit yogurt-85 cals :) watch out for nutrisweet
1 small scoop lowfat frozen yogurt-90 :)
1/2 cup low-fat cottage cheese :)
1/2 cup whole milk-75cals :( saturated fat...go with 1% or skim
1 cup fat-free milk-90 cals :)
1/2 cup chocolate milk-fat free-73cals :)
1/2 cup rice milk-60cals :( get a fortified version
1/2 cup soy milk-50cals :) get fortified version
1/2 cup low-fat yogurt flavored-58cals :)
1/2 oz full fat cheese-55 cals :( watch your portion size & sodium
1 0z reduced fat cheese-80cals :) still watch portion size & sodium
1 oz fat free cheese-40 cals :)
1/4 cup 2 % cottage cheese-50 cals :( choose low-fat version :)
2 Tbsp reduced fat cream cheese-70 cals :)
1 0z feta cheese-80cals :)
1/2 cup ricotta, low fat-70cals :)
egg yolk-60cals (contains cholesterol & fatso they recommend only 5-6/wk )
egg white-15 cals :)
1 large hard boiled egg- 70-80 cals :)
1/2oz sharp cheddar cheese-90cals :( portion size:)
1/2 cup slow or double churned ice cream-100cals :(portion size :)
MEATS:
2 1/2 oz baked or broiled salmon-99 cals :) OMEGA 3'S
1 oz beef jerky-90cals :( portion size:)
1 oz bologna-90cals :(sodium& fat
1 oz Canadian bacon-45cals :(sodium &fat
1/2 oz pepperoni-70cals :(sodium &fat
1 oz deli roast beef-30 cals :(sodium &fat
1 oz smoked sausage-95cals :(sodium &fat
3 oz chicken breast w/out skin-70cals :)
NUTS/SEEDS: Watch serving size, nuts contain healthy fats but can be calorically dense! :) It's also better to choose nuts that are dry roasted
(meaning they didn't use oil) and ones will no added sodium.
25 dry roated pistachios-85 cals
1/3 cup red kidney beans-85 cals
1/3 cup shelled edamame-65 cals
2 tsp natural peanut butter-65 cals
13 almonds -90 cals
15 pecans-80cals
1 Tbsp poppy seeds-50cals
2 Tbsp pumpkin seeds-95 cals
1 Tbsp sunflower seeds-50 cals
9 cashews-83 cals
2 Tbsp flax seed-95 cals
1 Tbsp peanut butter-95 cals
20 dry-roasted peanuts-80cals
3 tbsp roasted unsalted soy nuts-80 cals
OTHERS:
1 stick sugar-free gum-5cals :)
2/3 cup pomegranate juice-90 cals :) watch your serving size
2/3 oz dark chocolate-95cals :( calorically dense, watch serving size:)
9 kalamata oilves-95 cals :)
1 cup salsa-70 cals :) sodium!
1 cup tomato juice-50 cals :)
1 tsp honey-20 cals :( use small amounts:)
1 Tbsp jam/jelly-50 cals :( use small amounts:)
1 Tbsp syrup-50 cals :( use small amounts:)
1 Tbsp reduced cal syrup-25 cals :)
1 tsp sugar-15 cals :( use small amounts:)
4 oz hot cocoa-60cals :( serving size:)
12 oz diet soda-0cals :( displaces thirst mechanism
6 oz regular soda-73 cals :( lot's & lots of sugar
water- o cals :)!!!!!
1 small oatmeal cookie-95 cals :)