2. 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.
Saturated Fat: 0 g
Sodium: 59 mg
Cholesterol: 2 mg
3. Yogurt With Sunflower Seeds
Stir a teaspoon of sunflower
seeds into 1/2 cup of nonfat
plain yogurt. The seeds add
plenty of texture but only 19
calories. The yogurt is a good
source of protein, and the
entire snack has less than half
a gram of saturated fat. Make
sure to use unsalted
sunflower seeds, especially if
you are watching your sodium.
Saturated Fat: 0.26 g
Sodium: 0 mg
Cholesterol: 0 mg
4. Half a Baked Potato with Salsa
Microwave a baked potato for an
easy snack that's loaded with
vitamin C, not with calories. Half of
a medium-sized baked potato has
80 calories – keep the skin, which
is packed with nutrients. Spread a
tablespoon of salsa on top to spice
it up without significantly boosting
the calorie count.
Saturated Fat: 0 g
Sodium: 124 mg
Cholesterol: 0 mg
5. 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
6. 1/2 Cup Slow-Churned Ice Cream
Surprise! Ice cream tops our list
of low-calorie snacks. 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. As a bonus, you’ll get
some protein and calcium.
Saturated Fat: 2 g
Sodium: 45 mg
7. 6 Cups Microwave Popcorn
When you want a large snack with
a small calorie count, popcorn
delivers. Some microwave brands
have just 100 calories in 6 cups.
"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.
Saturated Fat: 0.5 g
Sodium: 220 mg
Cholesterol: 0 mg
Carbs: 24 g
8. Cottage Cheese and Cantaloupe
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. A small wedge
of cantaloupe brings the total
calories to 100.
Saturated Fat: 0.7 g
Sodium: 468 mg
Cholesterol: 5 mg
9. Three Crackers With Cheese
Choosing whole-grain crackers is
the key to this classic snack. The
fiber will keep you feeling full
between meals, and the cheese
provides protein and calcium. To
stay under 100 calories, cut up one
slice of low-fat cheese and split it
over three crackers.
Saturated Fat: 1.2 g
Sodium: 397 mg
Cholesterol: 7 mg
10. 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. Blake
recommends enjoying baked
apples – they taste like dessert but
provide the same vitamins and
fiber as their fresh counterparts.
You can even sprinkle cinnamon on
top without adding calories.
Saturated Fat: 0 g
Sodium: 2 mg
Cholesterol: 0 mg
11. KitKat Chocolate
• Portion control doesn’t mean you
can’t eat your favorite foods… it just
means eating the right amount.
• Each 12g bar in this package contains
60 calories, which is a small amount of
most individual’s daily caloric needs.
Enjoy your KIT KAT snack size bar.
12. Not-So-Super
Snacks
Don't make a habit of
snacking on 100-calorie
packs of crackers and
cookies, which are mainly
made with refined flour.
These snack packs may be
low in calories, but they're
also low in nutrients. It's
better to make your snacks
work for you by delivering
protein, fiber, or
antioxidants.
