Healthy snack suggestions:
Fruits and vegetables provide a feeling of fullness with little to no fat and very few calories. They provide important vitamins, minerals, fiber and other nutrients.
Nuts and seeds provide protein, so you'll feel fuller longer. They can be high in fat, but the fat is mostly monounsaturated. Monounsaturated fats (MUFAs) lower total cholesterol and LDL cholesterol (the bad cholesterol) while increasing HDL cholesterol (the good cholesterol). Nuts and seeds are high in calories, so watch your portions!
Whole-grains are rich in B vitamins, iron, magnesium, selenium and dietary fiber. Whole grains contain the entire grain kernel: the bran, germ, and endosperm. Look for products made with whole wheat flour, brown rice, wild rice, whole oats, whole rye, whole grain cornmeal, buckwheat, bulgur, graham flour, triticale, sorghum, amaranth, millet, quinoa,
Low-fat dairy products are good sources of calcium and protein. They are also rich in many other vitamins and minerals. Dairy products can be high in fat, so choose low-fat products.
Protein rich snacks like beans, soy and hard-boiled eggs will fill you up and keep you energized.
*I will update the snacks often! I'm just starting with a few snacks today.
Vegetables:
1 cup chopped raw broccoli - 31 calories
20 baby carrots (about five calories per baby carrot) - 100 calories
1 large stalk of celery (11"-12" long) - 10 calories
½ cup steamed edamame in shell – 95 calories, 8 g protein, 4 g fat, 4 g fiber
1 cup crisp snap peas - 45 calories
One can Low Sodium V-8 100% Vegetable Juice - 30 calories, 1 g protein, 80 mg sodium
Fruit:
1 small banana (6" to 6-7/8" long) - 90 calories
1 medium banana (7" to 7-7/8" long) - 105 calories
1 cup blueberries - 84 calories
1/2 medium cantaloupe - 100 calories
1 cup raw sweet cherries - 97 calories
1 cup raw sour cherries - 78 calories
1 cup grapes - 104 calories
1/2 medium pink or red grapefruit (3-3/4" dia) - 52 calories
1/2 medium white grapefruit (3-3/4" dia) - 40 calories
2 medium kiwi fruit without skin - 92 calories
1 cup mango chunks - 107 calories
1 small orange - 70 calories
50 raisins - 78 calories
1 cup raspberries - 64 calories
2 cups strawberries - 100 calories
1 cup watermelon - 46 calories
Earth Kidz Organic Applesauce Cups - 50 calories
Nuts (raw and unsalted):
25 pistachios (4 calories each) - 100 calories
8 walnut halves (14 calories per walnut half) - 112 calories
10 cashew nuts (9 calories each) - 90 calories
15 almonds (7 calories each) - 105 calories
16 dry, roasted peanuts without salt (6 calories each) - 96 calories
Crunchy Whole Grain Snacks:
6 Reduced-Fat Triscuits – 98 calories, 2 g fat, 3 g fiber
3 cups air-popped popcorn (no oil) - 93 calories
13 Guiltless Gourmet Spicy Black Bean Tortilla Chips with 2 Tbsp. Salsa - 88 calories, 1.3 g fat
1 Wasa Hearty Rye Crispbread - 45 calories, 1 g protein, 2 g fiber, 0 grams fat
Low Fat Dairy:
1 stick mozzarella String Cheese - 80 calories
1 stick Frigo® Light String Cheese - 60 calories
4 oz low fat cottage cheese - 90 calories
1 cup nonfat milk - 80-90 calories depending on brand
1 cup Fage Total 0% Greek Yogurt - 120 calories, 20 g protein, 0 g fat
Protein-rich snacks:
1 large hard-boiled egg- 78 calories, 6 g protein, 5 g fat, 212 mg. cholesterol
1 large hard-boiled egg-white - 16 calories, 3.6 g protein, 0 g fat, 0 mg, cholesterol
1 Tbsp. MaraNatha® Organic Almond Butter - 95 calories, 3.5 g protein, 8 g fat
1 Tbsp. SunButter® Natural Sunflower Butter - 100 calories, 3.5 g protein, 8 g fat
Now you can mix everything up! Put some almond butter on whole grain crackers or make your own trail mix with raisins and nuts!
*Used the USDA National Nutrient Database
