What are some tasty and satisfying snack options under 200 calories. How can strategic snacking support weight loss goals. Which nutrient-dense foods make the best low-calorie snacks.

The Importance of Smart Snacking for Weight Management

Snacking often gets a bad rap when it comes to weight loss, but strategic snacking can actually support your health and fitness goals. The key is choosing nutrient-dense options that satisfy hunger without excessive calories. By incorporating healthy snacks under 200 calories into your diet, you can:

• Curb cravings and prevent overeating at meals
• Provide steady energy throughout the day
• Add valuable nutrients to your diet
• Maintain stable blood sugar levels
• Support a healthy metabolism

According to research, snacks can account for 25-33% of total daily calorie intake for many people. By being mindful of snack choices and portion sizes, you can ensure these calories are working for you, not against you. Let’s explore 20 delicious and satisfying snack options that clock in under 200 calories each.

Fruit and Nut Butter Combos: Nature’s Perfect Snack Pairing

Fruit paired with nut butter is a classic snack combo that offers a balance of carbs, healthy fats, and protein. Some tasty options include:

1. Apple Slices with Peanut Butter

A small apple (78 calories) with 1 tablespoon of natural peanut butter (105 calories) provides a satisfying crunch along with fiber, vitamin C, and protein. The natural sugars in the apple offer a quick energy boost, while the peanut butter’s protein and fat content promote satiety.

2. Banana with Almond Butter

Half a medium banana (53 calories) spread with 1 tablespoon of almond butter (98 calories) makes for a creamy, sweet treat. Bananas offer potassium and vitamin B6, while almond butter provides vitamin E, magnesium, and healthy monounsaturated fats.

3. Pear Slices with Cashew Butter

A small pear (84 calories) paired with 1 tablespoon of cashew butter (94 calories) delivers a unique flavor combination. Pears are rich in fiber and vitamin C, while cashew butter offers copper, phosphorus, and heart-healthy fats.

Veggie-Based Snacks: Low in Calories, High in Nutrients

Vegetables make excellent low-calorie snacks that are packed with vitamins, minerals, and fiber. Try these veggie-centric options:

4. Carrot Sticks with Hummus

Ten medium carrot sticks (50 calories) with 2 tablespoons of hummus (70 calories) provide a satisfying crunch and creamy dip. Carrots are rich in beta-carotene, while hummus offers protein and healthy fats from chickpeas and tahini.

5. Cucumber Rounds with Tzatziki

One medium cucumber (30 calories) sliced and served with 2 tablespoons of tzatziki (30 calories) makes for a refreshing, Mediterranean-inspired snack. Cucumbers are hydrating and low in calories, while tzatziki provides protein from Greek yogurt and flavor from herbs and garlic.

6. Bell Pepper Strips with Guacamole

One medium bell pepper (25 calories) cut into strips and paired with 2 tablespoons of guacamole (50 calories) offers a colorful, nutrient-dense snack. Bell peppers are high in vitamin C, while guacamole provides healthy fats from avocado.

Protein-Packed Snacks: Fuel for Muscle and Metabolism

Protein-rich snacks can help maintain muscle mass, boost metabolism, and promote feelings of fullness. Consider these options:

7. Hard-Boiled Eggs

Two large hard-boiled eggs (156 calories) provide a portable, protein-packed snack. Eggs are a complete protein source and offer choline, which is important for brain health and metabolism.

8. Greek Yogurt with Berries

3/4 cup of plain, non-fat Greek yogurt (100 calories) topped with 1/2 cup of mixed berries (40 calories) creates a creamy, sweet snack rich in protein and antioxidants. Greek yogurt offers probiotics for gut health, while berries provide fiber and vitamin C.

9. Turkey and Cheese Roll-Ups

Two slices of deli turkey (50 calories) rolled with 1 oz of reduced-fat cheese (70 calories) make a savory, protein-rich snack. Turkey provides lean protein, while cheese offers calcium and additional protein.

Whole Grain Goodness: Complex Carbs for Sustained Energy

Whole grains provide complex carbohydrates, fiber, and various nutrients. Try these whole grain snack ideas:

10. Air-Popped Popcorn

Three cups of air-popped popcorn (90 calories) seasoned with herbs or a sprinkle of parmesan cheese (20 calories) makes for a voluminous, satisfying snack. Popcorn is a whole grain that’s high in fiber and low in calories.

11. Whole Grain Crackers with Cottage Cheese

Five whole grain crackers (80 calories) paired with 1/4 cup of low-fat cottage cheese (40 calories) offer a balance of complex carbs and protein. Whole grain crackers provide fiber, while cottage cheese is rich in casein protein and calcium.

12. Oatmeal with Cinnamon and Apple

1/3 cup of dry oats (100 calories) cooked and topped with 1/4 cup diced apple (15 calories) and a sprinkle of cinnamon makes for a warm, comforting snack. Oats are rich in beta-glucan fiber, which may help lower cholesterol levels.

Nutrient-Dense Smoothies: Drink Your Vitamins

Smoothies can pack a lot of nutrition into a convenient, drinkable snack. Try these combinations:

13. Green Protein Smoothie

Blend 1 cup spinach (10 calories), 1/2 banana (53 calories), 1/2 cup unsweetened almond milk (15 calories), and 1 scoop of vanilla protein powder (120 calories) for a nutrient-packed smoothie. This combination provides protein, fiber, vitamins, and minerals in a refreshing drink.

14. Berry Blast Smoothie

Mix 1 cup mixed berries (80 calories), 1/2 cup plain non-fat Greek yogurt (65 calories), and 1/2 cup water with ice for a antioxidant-rich smoothie. Berries offer fiber and vitamin C, while Greek yogurt provides protein and probiotics.

15. Tropical Green Smoothie

Combine 1 cup kale (33 calories), 1/2 cup frozen mango (40 calories), 1/2 banana (53 calories), and 1/2 cup coconut water (23 calories) for a tropical-inspired green smoothie. This blend offers a variety of vitamins, minerals, and antioxidants.

Savory Snacks: Satisfying Alternatives to Chips and Crackers

For those who prefer savory flavors, try these alternatives to traditional salty snacks:

16. Roasted Chickpeas

1/3 cup of roasted chickpeas (120 calories) seasoned with spices like cumin, paprika, and garlic powder make for a crunchy, protein-rich snack. Chickpeas are high in fiber and plant-based protein.

17. Edamame

1 cup of steamed edamame in pods (180 calories) sprinkled with sea salt offers a fun-to-eat, protein-packed snack. Edamame is rich in plant-based protein, fiber, and various vitamins and minerals.

18. Kale Chips

2 cups of homemade kale chips (110 calories) seasoned with nutritional yeast and spices provide a nutrient-dense alternative to potato chips. Kale is exceptionally high in vitamin K, A, and C.

Sweet Treats: Healthier Ways to Satisfy Your Sweet Tooth

When you’re craving something sweet, try these lower-calorie options:

19. Dark Chocolate and Almonds

1 oz of dark chocolate (170 calories) paired with 7 almonds (49 calories) offers a satisfying combination of sweetness and crunch. Dark chocolate is rich in antioxidants, while almonds provide healthy fats and vitamin E.

20. Frozen Grape “Poppers”

1 cup of frozen grapes (62 calories) makes for a refreshing, naturally sweet treat. Grapes are rich in resveratrol, an antioxidant associated with various health benefits.

By incorporating these nutritious snacks into your diet, you can satisfy hunger, boost nutrient intake, and support your weight management goals – all while keeping your calorie count in check. Remember, the key to successful snacking is mindful portion control and choosing nutrient-dense options that align with your overall health objectives.

20 Healthy Snacks Under 200 Calories

If sneaking treats is tripping you up on the way to your weight loss goal, it’s time to change up your snack game. This list of low-calorie healthy bites can get you back on track.

By Lauren BedoskyMedically Reviewed by Lynn Grieger, RDN, CDCES

Reviewed: August 28, 2020

Medically Reviewed

A small fruit smoothie can make for a healthy snack under 200 calories, depending on the recipe.

Alamy

If weight loss is one of your goals and you’re in the mood for a quick nosh or nibble, beware. Research suggests that snack preferences tend to skew toward energy-dense desserts, candies, sugary beverages, and salty foods. And, overall, snacking can account for between one-quarter and one-third of your total daily calories, studies show. All that less-than-healthy snacking can very easily add up to weight gain.

But don’t give up on snacking just yet! “Even in a well-balanced and proportioned daily diet, there is room to enjoy treats and snacks,” says Malina Malkani, a registered dietitian nutritionist based in Westchester, New York, and the author of Simple and Safe Baby-Led Weaning. Regular mini-meals or snacks can add valuable nutrients to your diet, promote satiety, help you maintain a healthy weight, and prevent overeating later, according to a review published September 2016 in the journal Advances in Nutrition.

RELATED: 10 Stress-Fighting Snacks to Keep in Your Desk

The secret to a weight-loss-friendly snack is a low calorie count. As a bonus, limiting calories may improve “bad” (LDL) cholesterol, blood pressure, and insulin sensitivity, even in adults without obesity, according to a July 2019 study in The Lancet. Ready to start? Read on for our list of 20 snacks with fewer than 200 calories.

Crispy Chickpea Trail Mix

The star ingredient of this recipe is chickpeas, or garbanzo beans. They offer folic acid and micronutrients such as iron, phosphorus, copper, and manganese. Twenty-five percent of their carbs come from filling fiber, and they’re a healthy plant protein. Add a helping of rosemary to potentially stimulate the CB-2 receptors, and you have a nutritious topping for a salad or yogurt. This mix is also a nice alternative snack to cocktail nuts or pretzels.

4.3 out of 7 reviews

Ingredients

One 15-oz can garbanzo beans (a.k.a. chickpeas), rinsed and drained

1 T olive oil (14.75 mL / 0.5 fl oz)

1 tsp. kosher salt, divided

6 pieces orange peel (1 inch wide and 4 inches long each)*

1–2 T fresh rosemary (1.7–3.4 g), chopped

1 T pure maple syrup (21 mL / 0.7 fl oz)

½ cup pumpkin seeds (a.k.a. pepitas), raw or toasted

¼ tsp. cayenne pepper

½ cup unsweetened toasted coconut flakes (39 g / 1.4 oz)

*Use a potato peeler to remove the skin from the orange. Try not to include any of the white part below the skin as it can be bitter. Use a kitchen knife to cut across the peel to make slivers of orange peel.

Directions

1

Preheat oven to 400°F (204.5°C). Line a large rimmed baking sheet with parchment paper.

2

Pat chickpeas dry with paper towels. Remove any loose skins. Toss chickpeas with olive oil and ½ teaspoon salt, then place them on the lined baking sheet and roast for 20 minutes.

3

Meanwhile, cut orange peel pieces into slivers. In a small bowl, toss orange slivers and rosemary with the maple syrup.

4

Remove chickpeas from oven and add orange mixture; toss to coat.

5

Put mixture back in oven and roast for another 15–20 minutes. Turn oven off. Remove pan from oven.

6

Add pumpkin seeds, cayenne, and coconut to the pan and stir to combine. Let sit in oven (with door closed and heat off) for about an hour or until the chickpeas are crunchy.

7

Remove from oven and set aside to cool to room temperature. Store in an airtight container.

Nutrition Facts

Amount per serving

Serving size1/3 cup

calories

187

total fat

11g

saturated fat

4.3g

protein

6g

carbohydrates

15g

fiber

4.7g

sugar

4. 4g

added sugar

2g

sodium

279mg

TAGS:

Mediterranean, Gluten-free, Vegetarian, Vegan, Anti-Inflammatory, Family-Friendly, Snack

276

Small Apple With 1 Tablespoon of Peanut Butter

Linh Moran/iStock

This healthy snack adds up to only 183 calories yet packs a punch of protein and fiber. “Fresh fruits like apples have lots of vitamins and minerals in addition to natural sugars to boost your energy,” says Laura Catalusci, a certified health education specialist in New York. Apples offer vitamin C, an antioxidant that helps create other antioxidants and plays an important role in immune health, according to the National Institutes of Health (NIH). And the peanut butter adds extra protein to help keep you feeling full.

According to the U.S. Department of Agriculture (USDA), one small apple has about 78 calories and 7 milligrams (mg), or 8 percent of the daily value (DV), for vitamin C. And one tablespoon of natural peanut butter has 105 calories, 4. 5 grams (g) of protein, and 9 g of fat, per the USDA.

277

10 Carrot Sticks With 2 Tablespoons of Dip

iStock

Carrot sticks are a diet staple for good reason. As the USDA notes, one cup of these snackable veggies has only 50 calories, with fiber and nutrients that support overall health, such as beta-carotene, potassium, and vitamin K. “When paired with a creamy dip made with healthy fats like guacamole, hummus or tzatziki, the combination of fiber and fat is satisfying, satiating, and may help prevent oversnacking later on,” Catalusci says. Try 2 tablespoons of creamy yogurt-based veggie dip (about 58 calories, per the USDA) for a filling snack that won’t blow your diet.

RELATED: 8 Foods That Help Fight Inflammation

278

Two 100-Calorie Bags of Popcorn

Dimitrije Tanaskovic/Stocksy

When cravings for something salty and crunchy strike, reach for one (or two!) 100-calorie bags of air-popped popcorn. “Popcorn is a whole grain and a good source of fiber,” says Jessica Levinson, RD, a nutrition consultant in New York City. According to the USDA, two bags (totaling about 2 ounces) provide about 6 g of fiber (22 percent of the DV), along with 5.22 g of protein. “Plus it has a lot of volume, so you can eat a lot for few calories and feel full,” she says. Microwave popcorn can vary widely, so go for a plain popcorn that’s free of trans fat and low in saturated fat.

RELATED: 8 Satisfying Foods to Help With Weight Loss

279

10 Baked Tortilla Chips With a Half-Cup of Salsa

iStock

Baked, not fried, chips and fresh salsa make this snack a better choice than greasy potato chips with dip. As the USDA notes, 10 tortilla chips have about 74 calories, while a half cup of salsa contains about 20. A word to the wise: Store-bought salsa can be high in sodium — the USDA points out that 2 tablespoons (tbsp) of Pace Chunky Salsa has a whopping 230 milligrams (mg) of sodium, or 10 percent of the DV. Be sure to read nutrition labels carefully.

280

Half a Whole-Wheat Pita and One-Quarter Cup of Hummus

iStock

Although calories will vary with the weight of the pita, half a medium-size whole-wheat pita has 75 calories, and a quarter-cup serving of hummus has 100 calories, notes the USDA. Together, the two make a filling snack. “Whole grains are a great source of fiber, and hummus is high in protein,” Catalusci says. Pair the two foods and you’ll score roughly 4 g (16 percent DV) of fiber and 5 g (10 percent DV) of protein.

RELATED: 10 of the Best Plant-Based Sources of Protein

281

An Apple With String Cheese

Shutterstock

This nutritious duo of apple and string cheese is the perfect on-the-go snack. What’s more, snacking on this diet-friendly choice will fill you up and leave you feeling satisfied. A stick of low-fat string cheese is 80 calories, and a medium apple is about 95 calories. “The string cheese has calcium and protein, which will keep blood sugar from rising too quickly from the fruit,” Levinson says. One string of cheese provides 7 g of protein and 200 mg of calcium for 15 percent of the DV.

282

Half an English Muffin and 2 Tablespoons of Cream Cheese

Pitch the mid-morning bagel in favor of this slimmed-down treat. According to the USDA, half an English muffin has 66 calories, as well as 2.5 g of protein and 1 g of fiber for 4 percent of the DV. Meanwhile, a 2 tbsp serving of cream cheese has 100 calories — you can also trim roughly 70 calories by using a fat-free variety, notes nutrition information from the USDA.

RELATED: 5 Cheeses You Can Eat on the Keto Diet — and 5 You Can’t

283

One-Quarter Cup of Almonds, Cashews, or Pistachios

iStock

“Nuts such as almonds, cashews, and pistachios are a great, health-promoting option because they are rich in protein, fiber, healthy fats, and many vitamins, minerals, and phytonutrients,” Malkani says. Almonds, for example, are a great source of vitamin E (7 mg, or 45 percent DV per ounce), an antioxidant that plays a key role in immune function, according to the NIH. But because nuts are high in calories, the key is to watch portion sizes, Malkani says. Almonds have 214 calories per quarter-cup serving, cashews have 190 calories, and shelled pistachios have 186, per the USDA.

284

A Protein Bar

Samo Trebizan/Alamy

Adam Korzun, RD, the director of performance nutrition for the Green Bay Packers football team in Wisconsin, recommends this simple on-the-go treat — though it’s important to watch out for added sugar in store-bought protein bars. Look for protein bars made with natural ingredients that are lower in calories and sugar, and high in protein and fiber. One Quest Apple Pie protein bar, for example, provides 190 calories and 4 g of sugar, as well as 20 g of protein and 16 g of fiber for 60 percent of the DV.

RELATED: 10 Creative Recipes to Make With Peanut Butter

285

A Half-Cup of Frozen Yogurt

Aleksandr Kichigin/Shutterstock

When your sweet tooth strikes, turn to a half-cup of low- or nonfat frozen yogurt. “Low-fat dairy foods are a great source of protein and calcium,” Catalusci says. According to the USDA, a half-cup of chocolate nonfat frozen yogurt contains roughly 85 calories, along with 3. 5 g protein, and 126 mg (10 percent DV) of calcium. For added nutrients, she recommends topping frozen yogurt with chunks of fresh fruit. A half-cup of fresh raspberries, for example, will add 32 calories and 4 g of fiber, which covers 15 percent of the DV!

286

A Half-Cup of Cottage Cheese With Mandarin Oranges

iStock

“I ate this healthy snack a lot while growing up,” Korzun says. “It’s a good source of protein and calcium combined with natural sweetness from the fruit.” As the USDA notes, ½ cup of low-fat cottage cheese has about 91.5 calories, 12 g (24 percent DV) of protein, and 251 mg of calcium (10 percent of the DV). And, according to the USDA, one cup of canned mandarin oranges packed in juice has about 72 calories, plus 64 mg (71 percent DV) of vitamin C — the perfect kid-friendly, after-school snack. (Just be sure to choose a variety that has little or no added sugar.)

RELATED: 5 Tricks for Getting Enough Fruit and Veggies

287

A Half-Cup of Sorbet or Sherbet

iStock

If you’re looking for an after-dinner sweet snack, sorbet and sherbet are great choices, Catalusci says. This snack lacks nutrition — think of it as an occasional treat, which is healthy in a balanced diet, but not when eaten regularly. There are many flavors of sherbet, and a half-cup clocks in at about 120 calories, per the USDA. Sorbet, the USDA notes, also comes in a variety of flavor options, and may offer fewer calories, at roughly 100.

288

Two Large Hard-Boiled Eggs

iStock

Two eggs may seem like a measly snack, but the combined 12 g of protein in just 149 calories that two large ones offer will keep you full and satisfied. “Eggs are also one of the most concentrated available food sources of choline, an essential but often forgotten nutrient that plays important roles in fat metabolism, DNA synthesis, cell structure and messaging, and maintenance of the nervous system,” Malkani says, and research shows. Two eggs offer roughly 338 mg of this essential nutrient, covering 61 percent of the DV. Plus, few nutrition powerhouses are simpler to make ahead of time and eat on the go than hard-boiled eggs.

RELATED: How to Eat Eggs for Every Meal

289

Turkey and Cheese Roll-up

Hong Vo/Shutterstock

Roll together a 1 ounce (oz) slice of turkey and a 1 oz slice of cheese to get a nutritious snack that, depending on the type of cheese, may slip in under 200 calories. “Lean meats like turkey are a great source of protein, and cheese adds extra calcium to your diet,” Catalusci says. A 28 g slice of deli turkey (about 1 oz) has 30 calories and 4.15 g of protein, notes the USDA. If you’re watching your fat intake, go for a lower-fat cheese, such as Swiss, which packs only 6 g of fat and 90 calories per 0.8 oz slice, yet offers 6 g of protein and 200 mg of calcium for 15 percent of the DV, notes the USDA.

290

English Muffin Mini-Pizza

Shutterstock

For a great healthy-snack version of a typically high-calorie favorite, toast an English muffin, top with cheese, and melt in a toaster oven or microwave. Korzun recommends topping your muffin with a slice of tomato and mozzarella. “It’s portion-controlled, with carbs, protein, and calcium as well as lycopene from the tomato,” he says. Research shows lycopene is a plant substance responsible for giving foods their orange and red color, and, thanks to its antioxidant properties, that it may play a role in protecting against health conditions including heart disease and some cancers. As for calories, according to the USDA, one medium-size (¼-inch thick) slice of tomato has about 4, a half cup of shredded nonfat mozzarella has about 79.5, and half an English muffin contains about 66, for a total of 149.5 calories in this nutritious snack!

RELATED: 10 Comforting Tomato Soup Recipes

291

8 Ounces of Fat-Free Chocolate Milk

iStock

An 8-oz glass of fat-free chocolate milk can be a rich, satisfying snack (or dessert) for about 166 calories, the USDA notes. “This snack satisfies a sweet tooth, and the milk has a good amount of protein and calcium, a nutrient many people are lacking,” Levinson says. One cup offers 8 g of protein and 315 mg of calcium for 24 percent of the DV. You’ll also score 451 mg of potassium (covering about 10 percent of the DV), a nutrient that plays an essential role in maintaining a healthy balance of fluids in your body, according to the NIH.

292

Cereal and Nonfat Milk

iStock

Hungry and in a hurry? Turn to the college-student staple snack of low-sugar cereal and nonfat milk. A cup of skim milk offers 91 calories, and a cup of Cheerios provides 105 calories, which adds up to 196 calories, according to data from the USDA.

“Low-fat dairy adds protein and calcium, while cereal can help balance out your snack with carbohydrates for energy,” Catalusci says. The key is to choose a healthy cereal that has more fiber than it does sugar, and watch the serving size. Cheerios, for example, pack only 1 g of sugar, yet offer nearly 3 g of fiber (10 percent of the DV), as well as 112 mg of calcium (9 percent of the DV) and 9 mg of iron (50 percent of the DV) per cup. Iron is a mineral that’s an essential component of red blood cells, according to the NIH.

RELATED: 8 Healthy Plant-Based Milks That Are Making a Splash

293

6 Ounces of Plain Greek Yogurt With Strawberries

iStock

According to the USDA, sliced strawberries have only 53 calories per cup, yet pack 3 g of fiber (12 percent of the DV) and a whopping 97.6 mg of vitamin C (108 percent DV). Meanwhile, plain nonfat Greek yogurt is bursting with protein — 23 g — and has just 141 calories per cup, per the USDA. Combine the two for a filling snack with a big nutrition boost. “Greek yogurt is a great source of protein and very satisfying,” Levinson says. “The strawberries give a little bit of sweetness to cut the tartness of the plain yogurt and also help you meet your recommended amount of five servings of fruits or vegetables for the day.”

294

Sandwich Thin With Turkey and Mustard

Marie C Fields/Shutterstock

“It’s like a portion-controlled mini-sandwich with protein and fiber,” Korzun says of this healthy snacking choice. One brand, Brownberry, has whole-wheat sandwich thins that contain roughly 140 calories plus 4 g of fiber (15 percent of the DV) per roll (two slices), and the aforementioned slice of deli turkey has 30 calories. For a condiment, stick to yellow mustard. A teaspoon-size dollop of mustard contains only 10 calories. Altogether, you get a snack with just 180 calories!

RELATED: Why You Aren’t Losing Weight

295

Simple Fruit, Yogurt, and Milk Smoothie

Elena Veselova/Shutterstock

It’s a diet staple and a tried-and-true healthy snack — and depending on the recipe you use, it can stay under 200 calories. Korzun recommends blending frozen blueberries (70 calories per cup), ¾ cup of nonfat milk (68 calories per ¾ cup) and ¼ cup of plain, nonfat Greek yogurt (about 35 calories per ¼ cup) into a simple smoothie with 173 calories total, according to USDA nutrition. “It provides protein, calcium, and antioxidants,” he says, making this choice an all-around nutrition winner. Plus, berries like blueberries have some of the highest levels of antioxidants compared with other fruits, such as melons, bananas, and apples, research has shown.

12 healthy snacks with 200 calories or less: MedlinePlus Medical Encyclopedia

Snacks are small, quick mini-meals. Snacks are eaten between meals and help keep you from being hungry. Including a protein source (such as nuts, beans, or low-fat or fat-free dairy) or a whole grain (such as whole wheat bread) can give snacks more “staying power” so you will not get hungry again as quickly. Healthy snacks are:

• Whole grain
• Low-salt
• Low in added sugar
• Fresh foods like fruits and vegetables

Here are a dozen healthy snack ideas you can try:

1. One medium apple or pear with 12 almonds
2. Half cup (120 milliliters, mL) of berries with 6 ounces (oz), or 170 grams (g), of plain yogurt or low-fat cottage cheese
3. One small banana with 1 tablespoon (tbsp), or (15 mL), unsalted peanut butter or almond butter
4. One quarter cup (62 mL) trail mix with dried fruits and nuts (with no added sugar or salt)
5. Three cups (720 mL) air popped popcorn with 2 tbsp (30 mL) shredded parmesan cheese
6. One cup (240 mL) of grapes or cherry tomatoes with one low-fat string cheese
7. One cup (240 mL) raw carrots, broccoli, or bell peppers with 2 tbsp (30 mL) of hummus or black bean dip
8. One cup (240 mL) tomato soup with five whole grain crackers
9. One third cup (80 mL) rolled oats cooked in 1 cup (240 mL) fat-free milk with cinnamon
10. A hard-boiled egg and 12 almonds
11. Fruit smoothie with 1 cup (240 mL) fat-free milk, half a small banana, and half cup (120 g) berries
12. Five whole wheat crackers and 1 oz (28 g) low-fat cheddar

Snacks can be good for you, as long as you include healthy choices and amounts. For example, you can put the desired amount of food on a plate rather than eating directly from the bag. Small snacks between meals can keep you from overeating at mealtimes and help you manage your weight. If you have diabetes, a balanced snack can help stabilize your blood sugar. Just be sure you count the grams of carbohydrates.

Healthy snacks for adults can provide energy for work and exercise. Healthy snacks and drinks for children provide much needed energy for growth, school, and sports. Offer young children healthy snacks, and they may be more likely to choose them on their own as they get older.

Eating a variety of snacks like the ones above will give you extra vitamins, minerals, fiber, antioxidants (substances that help prevent cell damage), and other disease-fighting nutrients.

Limit high-calorie sports drinks and packaged, processed snacks, likes chips or cookies. Include a glass of water with your snack instead of a sweetened beverage. Avoid snacks with added sugar to help you maintain healthy teeth and gums.

Nibbles; Appetizers; Healthy eating – healthy snacks; Weight loss – healthy snacks; Healthy diet – healthy snacks; Wellness – healthy snacks

American Diabetes Association website. Healthy food choices made easy. www.diabetes.org/nutrition/healthy-food-choices-made-easy. Accessed June 8, 2022.

Centers for Disease Control and Prevention website. How to use fruits and vegetables to manage your weight. www.cdc.gov/healthyweight/healthy_eating/fruits_vegetables.html. Updated June 3, 2022. Accessed June 8, 2022.

U.S. Department of Health and Human Services website. Healthy snacks: quick tips for parents. health.gov/myhealthfinder/topics/everyday-healthy-living/nutrition/healthy-snacks-quick-tips-parents. Updated December 2, 2021. Accessed June 8, 2022.

Updated by: Stefania Manetti, RD/N, CDCES, RYT200, My Vita Sana LLC – Nourish and heal through food, San Jose, CA. Review provided by VeriMed Healthcare Network. Also reviewed by David C. Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, and the A. D.A.M. Editorial team.

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This will support the efficiency and metabolism, satisfy hunger, saturate with energy for a long time. This division of the diet is considered the most healthy and correct approach to nutrition for both losing weight and gaining weight people (only the total daily calorie content will differ for these groups).

We offer you 20 nutritious, correct and healthy snacks for 200 kcal. This small meal will be enough to replenish strength and temporary satiety.

Two light snacks per day are enough between main meals: between breakfast and lunch and before dinner. Usually, fruits, berries, vegetables with herbs and nuts, dried fruits are taken as a snack at the PP. You can also take dairy products, bread or slices / crispbread, eggs, cheeses, fish and dietary meat. The main rule is nutritious and healthy food, from which quick meals are prepared in simple ways.

1. Sandwich with boiled chicken fillet

Snack composition: Borodino bread – 1 slice (~30 g), lettuce – 18 g (~3 small leaves), tomatoes – 50 g (half of a medium fruit), boiled chicken fillets in layers – 80 g.

What is the use: Replenishment of energy reserves, supply of high-quality proteins, complex carbohydrates, fiber and a complex of vitamins and minerals to the body. At the same time, digestion, metabolic processes and muscle tissue are supported.

KBJU: Proteins – 27.2 g, fats – 3.3 g, carbohydrates – 14.4 g. 196 kcal per serving.

2. Yogurt with banana

Snack composition: Banana – 1 piece (~110 g), Greek yogurt (3.2%) – 140 g.

What is the benefit: Improvement of the digestive tract, normalization of intestinal microflora and assimilation of food, vitamins, minerals. The mood rises, fatigue is eliminated, a surge of energy is felt. A positive effect is also noted on the level of sugar with cholesterol, the heart muscle with blood vessels is strengthened.

KBJU: Proteins – 8.7 g, fats – 4.7 g, carbohydrates – 28.9 g. 197 kcal per serving.

3. Quick omelette in a mug

Snack composition: Eggs – 1 piece, milk 2.5% – 75 ml, hard cheese (Dutch) – 20 g, tomato ring – 25 g. Whisk an egg in a mug with milk, put in the microwave for 1 minute. Add grated cheese and tomato, put another 1.5-2 minutes.

What are the benefits: Maintain normal levels of nutrients and trace elements in the body, a beneficial effect on metabolic processes. This 200 kcal snack is often included in the diet, as it contains easily digestible protein.

KBJU: Proteins – 14.6 g, fats – 13.3 g, carbohydrates – 4.9 g. 201 kcal per serving.

4. Soft cottage cheese with apple

Snack composition: Soft cottage cheese 5% – 170 g, green apple – 70 g.

Benefits: feeling of satiety, saturation of the body with useful and nutritious substances. Metabolic processes are stimulated, the level of bad cholesterol in the blood decreases, and digestion improves. A 200 kcal snack helps cleanse the digestive tract of toxins, salts and decay products.

KBJU: Proteins – 15.5 g, fats – 8.8 g, carbohydrates – 13.3 g. 200 kcal per serving.

5. Dried fruits and nuts bar

Snack composition: Dried apricots and prunes – 20 g each (~3 each), walnut – 2 whole kernels (~12 g), honey – 10 g Crush nuts and mix with chopped dried fruits. Pour in honey. Blind a bar, cool.

Benefits: Energizing, long-lasting satiety and replacing sweets with sugar. The digestive process is normalized, the body is cleansed. This mixture has a beneficial effect on blood vessels, heart, central nervous system, skin, immune system.

KBJU: Proteins – 3.4 g, fats – 8 g, carbohydrates – 30.7 g. 200 kcal per serving.

6. PP pudding with chia seeds

Snack composition: Chia seeds – 25 g, oat milk – 120 ml, kiwi – 40 g. Pour chia with milk, leave for 3 hours. You can do it in the morning. Cut kiwi. Pour all ingredients into a glass and serve.

What are the benefits: Acceleration of metabolism, support for the functions of the heart with blood vessels, normalization of gastrointestinal motility. The composition of the blood is stabilized, immunity is strengthened. One of the most popular snacks on PP and weight loss.

KBJU: Proteins – 4.9 g, fats – 9.7 g, carbohydrates – 23 g. 200 kcal per serving.

7. Kefir with nuts

Snack composition: Kefir 2.5% – 200 ml, hazelnuts – 14 g (~3-4 pieces).

What is the benefit: Participation in the breakdown of fats, muscle building and restoration of intestinal microflora. There is a positive effect on the functions of the gastrointestinal tract, thyroid gland, immunity, central nervous system and blood vessels. The supply of selenium, potassium, zinc, vitamins E and group B, healthy fats is replenished.

KBJU: Proteins – 7.9 g, fats – 14.4 g, carbohydrates – 9.2 g. 199 kcal per serving.

8. Peanut butter slices

Snack composition: Wheat slices (bread) – 20 g (2 slices), peanut butter – 14 g (~1. 5 teaspoon) and banana – 45 g (~ 14 circles).

What are the benefits: Supply of energy, general strengthening of the body, reduction in the percentage of bad cholesterol in the blood, regulation of sugar. This 200 kcal snack improves digestion, restores microflora. There is also a positive effect on the activity of the central nervous system, liver, heart with blood vessels.

KBJU: Proteins – 6.1 g, fats – 7.0 g, carbohydrates – 28.3 g. 200 kcal per serving.

9. Slices with cheese and urbech

Snack composition: Rice slices (bread) – 2 pieces, sesame urbech (paste) – 12 g, pieces of fried Adyghe cheese – 30 g. 9 0003

What benefits: Normalization of the gastrointestinal tract, nutrition of beneficial intestinal bacteria, stimulation of metabolic functions, cleansing of the body. A nutrient-balanced sandwich will saturate you with energy and reduce hunger for a long time. The body will receive a large amount of calcium and B vitamins.

KBJU: Proteins – 9.1 g, fats – 10.2 g, carbohydrates – 15.3 g. 203 kcal per serving.

10. Cottage cheese with herbs and cucumber

Snack composition: Cottage cheese 2% – 140 g, sour cream 15% – 28 g, cucumber strips – 40 g, chopped dill – 15 g. 9000 3

What is the use : Replenishment of protein, fiber, calcium and phosphorus. A set of substances has a beneficial effect on the gastrointestinal tract, hormonal levels, blood composition and fat metabolism, the central nervous system, and immunity. The bone tissue is strengthened, the liver function is normalized, the energy level is maintained, the intestines are cleansed.

KBJU: Proteins – 26.6 g, fats – 7.1 g, carbohydrates – 7.5 g. 200 kcal per serving.

Must See:

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11.

Sandwich with avocado and salmon

Snack composition: Borodino bread – 1 slice (~30 g), avocado – 37 g and slightly salted salmon (fillet) – 30 g.

Benefit: Replenishment of Omega-3 acids, easily digestible proteins, fiber and vitamins with minerals. The microflora is balanced, the digestive and metabolic processes are improved. There is a long saturation from complex carbohydrates with fats. Hearty, balanced snack on PP.

KBJU: Proteins – 9.4 g, fats – 11.4 g, carbohydrates – 14.5 g. 199.5 kcal per serving.

12. PP Cheesecakes

Snack composition: Cottage cheese 2% – 100 g, rice flour – 20 g and egg whites – 46 g (~2 pieces). Grind cottage cheese in a blender, add flour with proteins. Mix and form cheesecakes. Fry in a pan without oil.

Benefits: Nutritional, easy to digest and satisfy hunger. This 200-calorie snack is often included in the diet, especially for muscle growth. Cheesecakes are extremely useful for the gastrointestinal tract, metabolism, central nervous system, heart and blood vessels.

KBJU: Proteins – 24.6 g, fats – 2.1 g, carbohydrates – 19.7 g. 198 kcal per serving.

13. Green apple with cheese

Snack composition: Green apple – 130 g (~ 1 small apple), Maasdam cheese – 40 g.

What are the benefits: Supplying the body with high-quality protein, vitamins B and A, dietary fiber, potassium, calcium. Snacking on PP provides a feeling of satiety, and also normalizes metabolism. Water balance with muscle tone is maintained, bones are strengthened, the microflora of the gastrointestinal tract is stabilized.

KBJU: Proteins – 9.9 g, fats – 10.9 g, carbohydrates – 12.6 g. 202 kcal per serving.

14. Lavash rolls with tuna

Snack composition: Armenian lavash – 60 g, cucumber – 50 g and tuna in its own juice – 55 g. Put the cucumbers and tuna on the pita bread, twist the rolls.

What are the benefits: Regulation of metabolic functions, maintaining muscle volume with smooth skin, cleansing of toxins and toxins. The work of the central nervous system, blood vessels and heart is normalized, blood formation is stimulated. There is no yeast in pita bread, which is useful for those who follow their figure or lose weight.

KBJU: Proteins – 16.7 g, fats – 1.3 g, carbohydrates – 30 g. 202 kcal per serving.

15. Fruit salad

Snack composition: Pear, banana – 80 g each, apple – 90 g, sour cream 15% – 30 g. satiety, an excellent substitute for sweets. Metabolism and digestion are normalized, immunity is strengthened, mood improves and energy is replenished. A refreshing snack of 200 kcal also has a positive effect on the condition of the skin, hair, nails, and neutralizes free radicals.

KBJU: Proteins – 2. 7 g, fats – 5.3 g, carbohydrates – 35.9d. 200 calories per serving.

16. Sandwich with egg and avocado

Snack composition: Rice bread – 1 layer (~10 g), avocado puree – 40 g, poached egg – 1 piece (you can use a regular hard-boiled egg).

What are the benefits: Improved efficiency and mood. Snacking provides long satiety due to the intake of slow carbohydrates with fats. This is the best snack to support metabolism and supply the body with quality energy. The microflora is balanced, digestion is stimulated.

KBJU: Proteins – 8.3 g, fats – 14.1 g, carbohydrates – 9.7 g. 202 kcal per serving.

17. Vegetable salad

Snack composition: Cucumber and bell pepper – 150 g each, cherry tomatoes – 180 g, unrefined olive oil – 12 ml.

Benefits: Snacking provides your daily fiber requirement. The processes of metabolism and digestion are being established, the intestines are cleansed, the microflora is restored, and the level of bad cholesterol is also reduced. The body receives iron and potassium, magnesium, ascorbic acid and vitamins A, E, phospholipids.

KBJU: Proteins – 4.6 g, fats – 12.3 g, carbohydrates – 17.2 g. 198 kcal per serving.

18. Sandwich with chicken

A snap composition: whole -grain or multi -grain bread – 2 pieces (~ 40 g), boiled chicken fillets – 70 g, salad – 12 g (2 leafs), cucumber – 20 g Warm up the bread in a pan or toaster, put the rest of the ingredients on one layer and cover with a second one.

What are the benefits: Satisfying the feeling of hunger, providing complete protein. This snack supplies energy, but without harm to the figure. The work of the gastrointestinal tract and central nervous system improves, metabolism normalizes, and muscle tone is maintained. Phosphorus, selenium, zinc, B vitamins and fiber enter the body.

KBJU: Proteins – 24.6 g, fats – 3.6 g, carbohydrates – 17. 4 g. 202 kcal per serving.

19. Protein shake

Snack composition: Cottage cheese 1% – 100 g, oat milk – 100 ml and banana – 80 g. Blend all the ingredients in a blender.

What are the benefits: The appearance of a long feeling of satiety, the intake of a large amount of proteins, phosphorus and calcium. The mixture maintains muscle tone even with calorie restriction. There is a positive effect on metabolic processes, digestion, nervous system, immunity.

KBJU: Proteins – 17.8 g, fats – 2.7 g, carbohydrates – 25.7 g. 199 kcal per serving.

20. Dried figs with almonds

Snack composition: Almonds – 19 g (~10-12 kernels), dried figs – 1 fruit (~30 g).

Benefits: Supports energy and good mood, gives strength, eliminates fatigue. The peristalsis of the gastrointestinal tract is normalized, the intestines are cleansed, the hormonal background is restored.