The Science of Snacking | The Nutrition Source

The Nutrition Source

Are snacks good or bad for you? A snack is generally defined as any food eaten between main meals. Many people snack at least once during the course of a day, and there are several reasons why. The most common scenario is that our stomachs start growling a few hours after our last meal. Another might be a dip an energy levels that a small bite can remedy. Or maybe we just look forward to the taste of certain snack foods.

Market research in the U.S. shows the most common snack choices are fruit, cookies, chips, ice cream, candy, popcorn, soft drinks, crackers, cake, milk, nuts and seeds, tea, and yogurt. [1] Snacks have been associated with both weight gain and maintaining weight, as well as with a lower or higher diet quality. [1,2] Although snacks can be a regular and important part of a healthy diet, they can also lead to health problems. What differentiates the two scenarios is one’s snacking behavior: what you snack on, why you snack, frequency of snacking, and how snacks fit into your overall eating plan.

The Pros and Cons of Snacks

Research has attempted to see if snacking has a positive or negative impact on nutrition and health outcomes—but without a clear answer. [7] This may be because of a lack of a common scientific definition of what is a snack. Studies find that snacking recommendations from public health organizations worldwide generally advise limiting snacks that offer little nutrition but are high in saturated fat, sugar, and sodium; they find that snacks provide at least 10% of daily calories, with a frequency of eating about two snacks per day. [7,8] The Dietary Guidelines for Americans 2020-2025 includes recommendations for nutrient-dense snacks, such as raw vegetables, fresh fruit, nuts, and plain yogurt. [9]

Benefits

• Provides a boost of energy if several hours pass between meals and blood glucose levels drop.
• Helps curb your appetite to prevent overeating at the next meal.
• Provides extra nutrients when choosing certain snacks like fresh fruit or nuts.
• Can help maintain adequate nutrition if one has a poor appetite but cannot eat full meals, such as due to an illness.

Pitfalls

• Unwanted weight gain if portions or frequency of snacking is too much, adding excess calories.
• Too much snacking can reduce hunger at meal times or cause one to skip a meal entirely, which increases the risk of losing out on important nutrients.
• Regular intake of ultra-processed hyperpalatable snacks that contain added salt, sugar, and fats but that are low in nutrients and high in calories can increase a preference for these types of foods, leading to a change in eating behaviors and diet quality (e.g., a higher intake of hyperpalatable snacks along with a decreased intake of healthful foods).

Why do I snack so much?

We know that snacks are meant to be satisfying small bites between meals. But some studies show that snacking can lead to weight gain. [2] Although eating too many snacks may be the obvious reason, there are several subtle factors that can feed this occurrence. [4,8]

• The size of snack packages has increased over the years, which directly influences total calorie intake. In other words, people tend to eat more of a snack food simply because of the larger size of the package.
• Snack portion sizes can be misleading. The actual serving size of a snack is often surprising. For example, you may purchase a small package of trail mix or chips thinking that it contains one serving; however, closer viewing of the Nutrition Facts panel reveals that the package actually contains 2-3 servings—meaning that the calories must be doubled or tripled if consuming the entire package.
• The wide variety of snacks offered can lead to eating more. Some research has shown that the greater the variety of foods available, the more one eats. This has been referred to as the “variety effect.” Just as a greater variety can increase the risk of more food eaten, the reverse is true in which the palatability and desire for food decreases when eating the same foods repetitively. Because there is such an abundance of snack options today with various flavor combinations of fat, sugar, salt, and spiciness, the risk of overeating snacks increases.
• Snacks are often eaten while engaging in screen time (watching television, playing video games, working on a computer). This behavior leads to distraction so that one loses awareness of how much, and sometimes what, is eaten.
• Eating with others can encourage more snacking. Studies show that individuals who eat with someone who consumes a large portion of snacks also tend to eat more snacks.

Simply being aware of these factors can help reduce the chances of snack overload. Use mindfulness strategies such as being intentional about snack choices, savoring small bites and chewing thoroughly, eating slowly, and using the senses to fully appreciate the colors, textures, and tastes of snacks.

Power Snacking

The concept of meal planning can be applied to snacks. Take the time to incorporate snack planning to ensure that snacks work for you, not against you. Follow these simple steps and ask yourself:

1. WHEN: Reflect on a typical day: what hours of the day between meals might you feel hungry or tend to grab extra food?
2. WHY: If snacking occurs frequently, determine if you are truly hungry or eating because of an emotion (bored, stressed, tired, angry, etc.). If you are hungry, go to the next step. If you realize you are eating from emotion, consider using mindfulness strategies before snacking.
3. WHAT: Decide which snack choices will satisfy you. A satisfying snack will alleviate hunger, be enjoyable, and help you to forget about food until your next meal! Think about the last snack you ate—did you still feel hungry or want to keep eating shortly after finishing one portion of the snack? Studies show that snacking on whole foods containing protein, fiber, and whole grains (e. g., nuts, yogurt, popcorn) enhance satisfaction. [4] But it’s also important to pause before making a snack choice to consider what will truly satisfy: if you choose an apple when you really want salty popcorn or a creamy yogurt, you may feel unsatisfied and want more. If you do not have a specific craving but are trying to quiet hunger, choose a snack that is high in fiber and water that will fill your stomach quickly. Consider these nutritious snack choices depending on your preference:

• • Crunchy—raw vegetable sticks, nuts, seeds, whole grain crackers, apple
  • Creamy—cottage cheese, yogurt, hummus, avocado
  • Sweet—chopped fresh fruit, dark chocolate
  • Savory/Salty—cube or slice of cheese, roasted chickpeas, handful of nuts, nut butter

4. HOW MUCH: A snack portion should be enough to satisfy but not so much that it interferes with your appetite for a meal or adds too many calories. A general rule of thumb is to aim for about 150-250 calories per snack. This is equivalent to an apple with a tablespoon of peanut butter, or a string cheese with 6 whole grain crackers. If choosing a packaged snack such as chips, dried fruit, or nuts, read the Nutrition Facts panel to learn what is one serving, found at the top of the panel. Keep in mind that it is easy to eat two or three portions of some types of snacks!

Fun snacks for kids

When a snack food tastes great, it’s easy for kids to eat too much and possibly spoil their appetites for the next meal. Remember to keep the snack small but still enough to hold off hunger between meals. Kids may need one or two snacks a day, depending on their activity level. The following are examples of satisfying and easy-to-make snacks:

• ¼ cup nuts, 1 cup shredded mini whole wheat squares (with no added sugar)
• Apple slices, ½ cup chickpeas roasted in olive oil and spices
• ¼ cup sunflower seeds or nuts, ¼ cup dried apricots, cherries, or raisins (with no added sugar)
• String cheese, 1 cup of grapes
• ½ cup blueberries or strawberries, 5 ounces of plain Greek yogurt
• Peanut, almond, or sunflower seed butter spread on a small 100% whole-wheat pita
• Carrot sticks or sliced veggies, hummus

More tips and ideas for snacks and packing a healthy lunchbox

Green Lentil Hummus with Herbs and Olives

Snack Recipes

Asian Trail Mix
Crunchy Roasted Chickpeas
Dried Fruit and Nuts
Green Lentil Hummus with Herbs and Olives
Lemon Chickpea Muffins
White Bean and Kale Hummus
Whole Wheat Banana Nut Muffins

References

1. Hess JM, Slavin JL. The benefits of defining “snacks”. Physiology & behavior. 2018 Sep 1;193:284-7.
2. Mattes RD. Snacking: A cause for concern. Physiology & behavior. 2018 Sep 1;193:279-83.
3. UCONN Rudd Center for Food Policy & Obesity. Research: Food Marketing. https://uconnruddcenter.org/research/food-marketing/. Accessed Feb 8, 2020.
4. Njike VY, Smith TM, Shuval O, Shuval K, Edshteyn I, Kalantari V, Yaroch AL. Snack food, satiety, and weight. Advances in nutrition. 2016 Sep;7(5):866-78.
5. International Food Information Council. 2020 Food & Health Survey. 10 June 2020. https://foodinsight.org/2020-food-and-health-survey/. Accessed Sept 28, 2020.
6. Hess J, Slavin J. Snacking for a cause: nutritional insufficiencies and excesses of US children, a critical review of food consumption patterns and macronutrient and micronutrient intake of US children. Nutrients. 2014 Nov;6(11):4750-9.
7. Potter M, Vlassopoulos A, Lehmann U. Snacking recommendations worldwide: a scoping review. Advances in Nutrition. 2018 Mar 1;9(2):86-98. *Disclosure: MP and UL are employed by Nestec Ltd.
8. Hess JM, Jonnalagadda SS, Slavin JL. What is a snack, why do we snack, and how can we choose better snacks? A review of the definitions of snacking, motivations to snack, contributions to dietary intake, and recommendations for improvement. Advances in Nutrition. 2016 May;7(3):466-75.
9. S. Department of Health and Human Services and U.S. Department of Agriculture. 2020–2025 Dietary Guidelines for Americans. 9th Edition. December 2020. Available at https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf

Last reviewed February 2021

Terms of Use

The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products.

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.

4.2 out of 6 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

670

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.

671

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

672

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

673

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.

674

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

675

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.

676

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

677

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.

678

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

679

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!

680

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

681

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.

682

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

683

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.

684

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

685

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.

686

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

687

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.”

688

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

689

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.

Snacks for 160-170 kcal: 4 options – Food systems

Snacks allow us not to feel hungry between main meals. Guided by the principles of proper nutrition, it can be argued that there should be two snacks during the day. Between breakfast and lunch and between lunch and dinner. The main requirement for a snack, it should be no higher than 200 kcal, so as not to kill the appetite. If you do not feel hungry, you can skip snacking during the day, and make lunch or dinner a little higher in calories. Proponents of the theory of insulin resistance recommend limiting yourself to three meals a day, without snacks, but this is not possible for everyone, and sometimes it is simply impossible, for example, if you wake up very early and immediately have breakfast or go to bed very late.

In this article, we offer you four options for snacking, they are successful in their balance of nutrients and benefits for the body. Every snack has fiber and the right carbs. And some are rich in protein. On any day, you can add a snack by choosing a more suitable KBJU option.

Snack number 1: Avocado toast

Avocado is one of the healthiest fruits, it is rich in fats, vitamins and microelements, eating avocados in the morning will definitely not spoil your figure! The main thing to remember is that it is very high in calories, and do not rely on the eye, but still weigh the avocado before eating. Rice cakes are airy and have a lot of volume, contain fiber and slow carbohydrates. It will seem to you that you have eaten a lot, and the calorie content will be several times lower than if you took, for example, dense bread in the same volume instead of bread.

• Rice cakes – 2 pcs.
• Avocado – 40 gr.
• Cherry tomatoes – 6 pcs.
• Salt – 1/8 tsp
• Ground black pepper – 1/8 tsp.

Remove the pit and peel from the avocado, cut into thin slices, put on bread, garnish with halved tomatoes, pepper and salt.

Such a snack, as we have already written above, is suitable for the first half of the day, it will allow you to feel full for a long time. If you take twice as much of each ingredient, you get a full meal, for example, breakfast.

Snack #2: Salad with chicken breast and vegetables

Chicken breast is dietary meat, practically without fat, and in combination with fresh vegetables, one of the most healthy types of snack! Vegetables contain vegetable protein, greens are rich in fiber and trace elements, and chicken breast is a complete protein with a good amino acid composition.

• Cucumber – 40 gr.
• Bulgarian pepper – 40 gr.
• White cabbage – 40 gr.
• Steamed chicken breast – 40 gr.
• Greens – 10 gr.
• Sunflower oil – 10 gr.

Cut all vegetables into random pieces, finely chop the greens, the chicken can be divided into fibers or also finely chopped with a knife. Mix all the ingredients in a salad bowl and season with oil. If you want to reduce calories, replace the butter with yogurt or low-fat sour cream. We recommend immediately increasing the amount of ingredients and preparing a large salad bowl. This salad can be added to the main meals, or as a snack during the day.

Snack #3: Cottage cheese with tangerine

Cottage cheese is undoubtedly in the TOP of the most healthy and dietary foods! And needs no introduction. It goes well with both salty and sweet foods. Today we offer you a very interesting combination – cottage cheese and tangerine! This is a very tasty combination, it does not require the addition of either yogurt or sour cream. It turns out sweet and satisfying! In this snack, the main thing is that the tangerine is sweet, and you like the cottage cheese to your taste.

• Cottage cheese 1% – 180 gr.
• Mandarin – 1 pc.

Put the cottage cheese on a plate, lightly mash with a fork. Peel the mandarin from the peel and white veins, divide into slices and put on the cottage cheese. Enjoy! If desired, you can mix cottage cheese with tangerine with an immersion blender, then you get a thick smoothie that you can pour into a bottle and take with you for a snack outside the house.

Snack No. 4: Vegetable sticks with yogurt

If you want to have a snack with your favorite movie or series, but chips and popcorn are strictly taboo, then this snack option is definitely for you. You can crunch with such vegetable sticks throughout the film, without harm to the figure.

• Carrots – 150 gr.
• Cucumber – 150 gr.
• Bulgarian pepper – 100 gr.
• Greek yogurt – 100 gr.

Wash all vegetables well, peel carrots and cut into narrow strips. Pour the yogurt into a small glass, if desired, it can be salted and peppered. Serve yogurt and vegetables directly in the glass. It is very comfortable.

Snack on the right foods, be sure to include snacks in your daily CBJ intake, don’t overeat, but don’t cut calories too much either. Choose from the proposed snacks the one that suits you best in terms of the ratio of proteins, fats and carbohydrates.

Author: Elena Sh. (specially for Calorizator.ru)
Copying this article in whole or in part is prohibited.

How to snack so as not to gain weight

25,338

Health and beauty

Many modern nutritionists adhere to the concept of fractional nutrition. This means that you need to eat five to six times a day. Meals can be equal in calories, or they can be broken down into higher-calorie main meals and snacks.

Based on this, in eight hours of a working day, you can afford to eat three times – eat a second breakfast, lunch and an afternoon snack. If you are late at work after 19:00-20:00, it would be wise to have dinner at the office, as the last meal should be 3-4 hours before bedtime.

A few words about calories

Our need for calories is determined by sex, age, weight and amount of physical activity. Another important factor is the speed of metabolic processes, but it is difficult to determine it on your own. Women leading a sedentary lifestyle usually need about 1400 kcal per day, men – 1800 kcal.

If you exercise three times a week, you can increase your daily ration, but not significantly – only 150-300 kcal.

Based on the daily calorie content, it is reasonable to make main meals at 25% of the total nutritional value, snacks at 10%. If your daily norm is 1400-1500 kcal, then breakfast, lunch and dinner should be 350-400 kcal, and snacks should be 100-150 kcal each.

Snack to lose weight

An early snack – second breakfast or lunch – is the perfect time for fruits and dairy products. Because of the high sugar content, fruits are best eaten in the morning. For 150 kcal, you can eat yogurt and a large apple or 50 g of dried fruit, or you can drink a glass of kefir with a handful of fresh berries. You can also eat a light fruit dessert – jelly, soufflé, mousse, but you need to control the amount of sugar, otherwise the level of glucose in the blood will rise, and the appetite will only clear up.

Snack in the late afternoon (snack) is best done with vegetables. A vegetarian casserole, fresh vegetables with a light dressing, or a salad will do. If calorie content allows, whole grain bread and light cheese, such as homemade or Adyghe, can be added to vegetables.

Cottage cheese is a great option for a snack at any time. Cheesecakes, cottage cheese casseroles, cottage cheese with berries and fruits are suitable for lunch. For an afternoon snack – cottage cheese with vegetables or unsweetened casseroles.

What is banned?

The main rule is not to snack on sweets. Sugar provokes a sharp release of insulin into the blood, and this, in turn, leads not only to the formation of insulin resistance and a decrease in immunity, but also to an increase in hunger. Sweet has a bad effect on the skin and causes premature aging of the body due to protein glycation.

If you really want to eat chocolate or cake, do it immediately after the main meal, for example after dinner.

Nuts and seeds are also not the best snack, despite their high content of unsaturated fats. Nuts are too high in calories

The second rule is don’t drink calories. Any high-calorie drinks – juices, smoothies, with the exception of protein-vegetables, specially balanced in composition, will not saturate you for a long time, and in terms of calorie content and amount of sugar, they will most likely go beyond the permissible limits.

Nuts and seeds are also not the best snack, despite their high content of unsaturated fats. Nuts are too high in calories (500-600 kcal per 100 grams). This means that for 150 kcal there are only 25 g of nuts. Our body evaluates saturation not only by calories, but also by the volume of food. 25 g of nuts will “slip” unnoticed, but you will not feel satisfaction and saturation.

5 Healthy Snack Rules

1. Eat at regular intervals. For example, if you have breakfast at 8:00 am, have lunch at 11:00 am, lunch at 2:00 pm, afternoon tea at 5:00 pm, and dinner at 8:00 pm.

2. Never eat at work, especially without portion control. An open pack of cookies in front of your computer can run out unnoticed while you’re busy working on a project.

3. If you have sweet tea parties at work, bring healthy alternatives: cottage cheese casserole, cheese, fruit.

4. If you have a sedentary job, eat more fiber and dairy products. This will help the intestines cope with hypodynamia. Fiber is found in all vegetables and many fruits, as well as bran and whole grain bread.

5. If you really want to “chew something else”, and snacks are over, try crunchy bran. They quickly saturate and help lower blood cholesterol levels. But do not consume more than 30 g of bran per day and be sure to drink plenty of water.

About the expert

Alisa Shabanova — nutrition specialist, ideologist-developer of the GrinDin author’s menu, a service for delivering tasty and healthy food for the whole day.