1/2 Cup Slow-Churned Ice Cream
The key is to look for slow-churned or double-churned varieties. This refers to a process that reduces fat and calories while retaining the creamy texture of full-fat varieties, so 1/2 cup has just 100 calories. This isn't the best for you, but if you must indulge, this is a great choice!
- Saturated Fat: 2 g
- Sodium: 45 mg
- Cholesterol: 20 mg
- Carbs: 15 g
- Protein: 3 g
- Calcium 6%
Air Popped Popcorn
When you want a large snack with a small calorie count, popcorn delivers. Microwaved brands are great but to skip the mystery ingredients, make it at home! Some folks would say skip the butter, but you know I'm not about sacrificing too much and butter is good when used sparingly. "You have to chew it, so it's satisfying," says Joan Salge Blake, RD, a spokesperson for the American Dietetic Association. It's also high in fiber, which can help you stay full longer.
2 cups of popped corn with 2 tsp of butter
- Calories: 130
- Fat: 7.6 g
- Sat Fat: 0.6 g
- Sodium: 54 mg
- Cholesterol: 10 mg
- Carbs: 12.5 g
- Protein: 2 g
- Fiber: 2.4 g
Cottage Cheese and Fruit
Cottage cheese is a protein powerhouse, with 1/2 cup delivering 14 g. Like fiber, protein can help you stay full longer. Enjoy low-fat cottage cheese plain or with a side of fruit. Add a small serving of fruit and keep this snack at around 100 calories.
Cottage cheese alone
- Calories: 80
- Fat: 1 g
- Sat Fat: 1 g
- Sodium: 459 mg
- Cholesterol: 5 mg
- Carbs: 3 g
- Protein: 14 g
- Fiber: 2.4 g
Almonds - About 24 or 1/4 cup
When the munchies strike while you're on the go, there are few things more convenient than nuts. Plus, they're rich in fiber and protein, which help keep hunger at bay. About half could be just as filling, but if you really need something to get you through, this size would be a perfect travel companion. Nuts are high in fat, but the protein, fiber and Omega-3's really make it a good choice.
- Calories: 170
- Fat: 15 g
- Sat Fat: 1 g
- Sodium: 135 mg
- Cholesterol: 0 mg
- Carbs: 5 g
- Protein: 6 g
- Fiber: 3 g
Baked Apple
Apples are still one of the healthiest snacks around, and there are plenty of ways to put a twist on this old standby. Baked apples taste like dessert but provide the same vitamins and fiber as their fresh counterparts. You can even sprinkle spices on top without adding calories.
- Calories: 136
- Fat: 0 g
- Saturated Fat: 0 g
- Cholesterol: 0 g
- Protein: 1 g
- Carbs: 35 g
- Fiber: 5 g
Blueberry Smoothie
A fruit smoothie offers a scrumptious way to get in some extra calcium and antioxidants during your day. Try blending 1/3 cup of nonfat yogurt with 2/3 cup of frozen blueberries and ice. "It's very refreshing and very cold," Blake says. "That slows down your ability to drink quickly." Snacks that take more time to finish are often more satisfying.
- Calories: 100
- Fat: 0 g
- Saturated Fat: 0 g
- Cholesterol: 0 g
- Protein: 4 g
Apple Slices With Peanut Butter
Mixing sweet with salty is a tried and true way to satisfy the munchies. Measure 3/4 cup of apple slices and spread a thin layer of unsalted peanut butter on each slice. To stay near the 90-calorie mark, don't use more than 2 teaspoons of peanut butter in all.
- Calories: 100
- Saturated fat: 0.8 g
- Sodium: 2 mg
- Cholesterol: 0 mg
- Fiber: 5 g
- Protein: 2 g
Frozen Yogurt Sandwich
Nonfat frozen yogurt is a healthy alternative to ice cream, and it's easy to find varieties with no added sugar. Try making a "FroYo" sandwich by spreading two tablespoons of nonfat frozen yogurt between two graham cracker squares. Even with chocolate frozen yogurt, you're only looking at 84 calories.
- Calories: 84
- Saturated Fat: 0.13 g
- Sodium: 104 mg
- Cholesterol: 1 mg
Frozen Banana Pop
If you're looking for a creative way to add more fruit to your diet, try frozen banana pops. Slice several peeled bananas in half and insert popsicle sticks. Coat each half with an ounce of low-fat plain yogurt. Put the pops in the freezer, and soon you'll have ready-to-eat low-calorie treats. At just under 80 calories a pop, this is a snack you can feel good about.
- Saturated fat: 0.35 g
- Sodium: 3 mg
- Cholesterol: 7 mg
1 Cup Grapes
Grapes are loaded with water, which means that a whole cupful has only 62 calories. The water content helps provide a feeling of fullness and keeps you hydrated. Grapes are also a terrific source of vitamin K and manganese, and contain some fiber to boot. They're great eaten fresh or frozen.
- Saturated Fat: 0.1 g
- Sodium: 2 mg
- Cholesterol: 0 mg
Greek Yogurt
This is my new fascination! Greek yogurt can be purchased in low fat varieties made from all natural ingredients. The fuss about this particular type of yogurt is that its protein content is MUCH higher than others. It is one of the most filling snacks I have ever had in my life and contains much less sugar than some other yogurts which would do nothing more than spike your blood sugar leaving you hungrier than when you started.
Chobani Strawberry 0% Fat
- Calories: 140
- Fat: 0 g
- Saturated Fat: 0 g
- Sodium: 65 mg
- Cholesterol: 0 mg
- Carbs: 20 g
- Sugar: 19 g
- Protein: 14 g
Enjoy this list, if you have other favorites that you'd like to share, I'd love to add them here!
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