What are some healthy snack ideas under 100 calories? How can smart snacking help with weight loss and overall health? What are the benefits of incorporating low-calorie, nutrient-rich snacks into your diet?

Healthy Snack Ideas Under 100 Calories

When the afternoon slump hits, it can be tempting to reach for unhealthy snacks like candy or chips. However, smart snacking can be the difference between easy weight loss and a permanently stuck scale. A study published in the June 2020 issue of Current Developments in Nutrition found that people who experience bigger dips in blood sugar report greater hunger and tend to eat more calories overall than people with smaller dips in blood sugar. Over time, all those extra calories can easily add up to weight gain.

On the other hand, snacks with fewer than 100 calories can have positive effects on your health. “Snacking helps to ensure blood sugar doesn’t drop too low, so you don’t feel dizzy, weak, irritable, and hungry,” says Los Angeles–based registered dietitian Mascha Davis, MPH, founder of Mini Fish and author of Eat Your Vitamins. Incorporating regular mini-meals or snacks into your routine can also contribute helpful nutrients to your diet, prevent overeating, and help you maintain a healthy weight, according to a review published in September 2016 in Advances in Nutrition.

Benefits of Low-Calorie, Nutrient-Rich Snacks

When choosing a waistline-friendly snack, look for low-calorie options with nutritional benefits. Even if you’re happy with your weight, limiting calories may improve “bad” (LDL) cholesterol, blood pressure, and insulin sensitivity, per a study published in July 2019 in The Lancet.

Blueberries: A Nutritious Snack Option

Don’t let their small size fool you: Blueberries are packed with impressive benefits for weight and health. Research has shown that these tiny pearls offer some of the highest levels of antioxidants among common fruits like bananas and apples. In fact, the U.S. Department of Agriculture (USDA) estimates that a single cup of fresh blueberries packs roughly 14.6 milligrams (mg) of vitamin C, making it a good source of the antioxidant. Plus, 1 cup of fresh blueberries only has about 86 calories. “Keep them a little frozen and you’ve got a crunchy, sweet treat,” says Gregory L. Jantz, PhD, an eating disorder specialist in Edmonds, Washington.

Eggs: A High-Protein Snack Option

Boil up a batch of large eggs, put them in the fridge, and you’ve got an instant snack that packs 6.3 grams (g) of protein into just 78 calories, according to the USDA. Dr. Jantz recommends a high-protein snack such as eggs for a midmorning or afternoon nosh — the protein will keep you full and may help prevent overeating later. Eggs are also one of the few food sources that offer vitamin D, a key nutrient for bone and general health, notes the National Institutes of Health (NIH). You’ll score roughly 1 microgram (mcg) per egg, according to the USDA.

Oranges: A Simple and Nutritious Snack

Sometimes, the simpler the snack, the better. Oranges are a great snack option because they’re high in helpful vitamins and fiber, and contain only 72 calories each. A single orange provides nearly 4 g of fiber, making it a good source, as well as a whopping 82 mg of vitamin C, an excellent source. “Vitamin C is an important nutrient for immune function, skin health, and lung health,” Davis says. Plus, the fact that you have to spend time peeling and sectioning oranges may help you savor your snack, preventing additional snacking later.

Strawberries: A Fiber-Rich and Vitamin-C-Packed Snack

A 1-cup serving of sliced strawberries is a good source of fiber with about 3 g and is an excellent source of vitamin C with 97.6 mg per cup, according to the USDA. At the same time, these red fruits set you back only 53 calories. “They’re a great, juicy snack whenever in season,” Jantz says. And when they’re out of season? Frozen strawberries can be just as healthy, he says.

String Cheese: A Portable and Protein-Rich Snack

“[String cheese] is a perfect preportioned snack that’s easy to eat on-the-go,” Davis says. Choose one stick of part-skim mozzarella string cheese and you’ll net 85 calories and a whopping 6.7 g of protein, according to the USDA. Plus, string cheese is a good source of calcium, a key mineral for bone health, notes the NIH.

Oatmeal: A Filling and Fiber-Rich Snack

When the afternoon slump rolls around, toss some oats into the microwave. A ½-cup serving of oatmeal cooked in water contains just 83 calories, according to the USDA. You’ll also get 4 g of fiber, “which will help keep you full and also regulate bowel movements,” Davis notes.

20 Healthy Snack Ideas Under 100 Calories

Smart snacking can be the difference between easy weight loss and a permanently stuck scale.

By Lauren BedoskyMedically Reviewed by Kelly Kennedy, RDN

Reviewed: January 25, 2021

Medically Reviewed

Popcorn can be a healthy low-calorie snack when eaten in moderation.

Yulia Reznikov/Getty Images

When the afternoon slump hits, it can be tempting to reach for the candy jar or swing by the vending machine. But while that sugar rush may feel satisfying at first, it quickly fades away, sending you back for more unhealthy snacks. A study published in the June 2020 issue of Current Developments in Nutrition found that people who experience bigger dips in blood sugar report greater hunger and tend to eat more calories overall than people with smaller dips in blood sugar. Over time, all those extra calories can easily add up to weight gain.

Smart snack options, on the other hand, can have positive effects: “Snacking helps to ensure blood sugar doesn’t drop too low, so you don’t feel dizzy, weak, irritable, and hungry,” says Los Angeles–based registered dietitian Mascha Davis, MPH, founder of Mini Fish and author of Eat Your Vitamins. In addition, incorporating regular mini-meals or snacks into your routine can contribute helpful nutrients to your diet, prevent overeating, and help you maintain a healthy weight, according to a review published in September 2016 in Advances in Nutrition.

When choosing a waistline-friendly snack, look for low-calorie options with nutritional benefits. Even if you’re happy with your weight, limiting calories may improve “bad” (LDL) cholesterol, blood pressure, and insulin sensitivity, per a study published in July 2019 in The Lancet.

RELATED: 21 Tips for Weight Loss That Actually Work

To narrow your search, check out this list of 20 snacks with fewer than 100 calories.

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1 Cup of Blueberries

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Don’t let their small size fool you: Blueberries are packed with impressive benefits for weight and health. Research has shown that these tiny pearls offer some of the highest levels of antioxidants among common fruits like bananas and apples. In fact, the U.S. Department of Agriculture (USDA) estimates that a single cup of fresh blueberries packs roughly 14.6 milligrams (mg) of vitamin C, making it a good source of the antioxidant. Plus, 1 cup of fresh blueberries only has about 86 calories. “Keep them a little frozen and you’ve got a crunchy, sweet treat,” says Gregory L. Jantz, PhD, an eating disorder specialist in Edmonds, Washington.

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1 Hard-Boiled Egg

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Boil up a batch of large eggs, put them in the fridge, and you’ve got an instant snack that packs 6.3 grams (g) of protein into just 78 calories, according to the USDA. Dr. Jantz recommends a high-protein snack such as eggs for a midmorning or afternoon nosh — the protein will keep you full and may help prevent overeating later. Eggs are also one of the few food sources that offer vitamin D, a key nutrient for bone and general health, notes the National Institutes of Health (NIH). You’ll score roughly 1 microgram (mcg) per egg, according to the USDA.

RELATED: 10 Vitamin D-Rich Foods to Add to Your Diet

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1 Orange

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Sometimes, the simpler the snack, the better. Oranges are a great snack option because they’re high in helpful vitamins and fiber, and contain only 72 calories each. A single orange provides nearly 4 g of fiber, making it a good source, as well as a whopping 82 mg of vitamin C, an excellent source. “Vitamin C is an important nutrient for immune function, skin health, and lung health,” Davis says. Plus, the fact that you have to spend time peeling and sectioning oranges may help you savor your snack, preventing additional snacking later.

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1 Cup of Strawberries

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A 1-cup serving of sliced strawberries is a good source of fiber with about 3 g and is an excellent source of vitamin C with 97.6 mg per cup, according to the USDA. At the same time, these red fruits set you back only 53 calories. “They’re a great, juicy snack whenever in season,” Jantz says. And when they’re out of season? Frozen strawberries can be just as healthy, he says.

RELATED: Fresh vs. Frozen Produce: Which Is Better for You?

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1 Piece of String Cheese

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“[String cheese] is a perfect preportioned snack that’s easy to eat on-the-go,” Davis says. Choose one stick of part-skim mozzarella string cheese and you’ll net 85 calories and a whopping 6.7 g of protein, according to the USDA. Plus, string cheese is a good source of calcium, a key mineral for bone health, notes the NIH.

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1/2 Cup of Oatmeal

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When the afternoon slump rolls around, toss some oats into the microwave. A ½-cup serving of oatmeal cooked in water contains just 83 calories, according to the USDA. You’ll also get 4 g of fiber, “which will help keep you full and also regulate bowel movements,” Davis notes. Finish with a sprinkle of cinnamon to add flavor without sending your blood sugar levels soaring. (A small study published March 2019 in the International Journal of Food Science even suggested that cinnamon may help lower blood sugar in healthy people, though more research is needed. )

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A Handful of Almonds

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Nuts such as almonds are a great source of plant protein (5.8 g per ounce) and vitamin E (6.7 mg, making it an excellent source), according to the USDA. “The protein will help keep you full, while vitamin E has important antioxidant properties that will support your overall health,” Davis says.

Plus, almonds offer heart-healthy, cholesterol-lowering monounsaturated fats, according to the Academy of Nutrition and Dietetics. In fact, a study published in January 2015 in the Journal of the American Heart Association found that consuming almonds in place of a carb source (like bread or muffins) reduced cholesterol and belly fat in people with elevated LDL cholesterol levels. So instead of reaching for that coffeehouse muffin for an energy boost, grab some almonds to power you through the afternoon. Keep in mind that 1 ounce (a handful) of almonds provides 172 calories, so keep your serving small to stay within the 100-calorie limit.

RELATED: More Evidence That Plant Protein May Prevent Disease, Increase Longevity

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1/4 Cup of Dried Cranberries

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Dried cranberries make a tangy treat that’s easy to eat on the go. Plus, this snack is loaded with antioxidants like quercetin, which can help reduce harmful oxidative damage in the body, Davis says. Stick to a ¼-cup of low- or no-sugar dried cranberries with fiber added for 100 calories, and you’ll score 10 g of fiber (an excellent source) to boot!

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8 Baby Carrots With 1 Tablespoon of Dip

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Eight raw baby carrots have just 42 calories and offer a great source of beta carotene and lutein, which are “two important nutrients for eye health,” Davis says. Pair the carrots with a tablespoon (tbsp) of a dip like hummus (30 calories), which offers filling fiber (1 g), protein (1.5 g), and a dose of healthy fat (1.3 g), and you’ll feel satisfied until your next meal, she adds.

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Slice of Raisin Bread

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For a healthy morning snack that tastes like a decadent treat, try a piece of Ezekiel sprouted cinnamon raisin bread. With 80 calories, 2 g of fiber, and 4 g of protein per slice, as one product from Food for Life notes, you can go ahead and top this bread with 1 teaspoon of nut butter.

RELATED: 10 Easy Breakfast Ideas for Type 2 Diabetes

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1 Cup of Cheerios

Kelly Sikkema/Unsplash

This classic children’s snack can work for adults, too, Jantz says. In fact, you can enjoy an entire cup of crunchy Cheerios for a healthy snack that’s only 104 calories. You’ll also score nearly 3 g of fiber, meaning it’s a good source, and some calcium (about 100 mg), according to estimates from the USDA. To make the whole-grain goodness last, take a cue from kids, and eat them one by one.

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Berry Smoothie

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“Smoothies are an easy way to pack in a bunch of nutrients and even sneak some extra veggies into your diet,” Davis says. For a low-cal smoothie snack that offers tons of vitamins and minerals, she suggests blending a handful of frozen spinach (roughly 32 calories per ½-cup), 1 teaspoon of dried spirulina (roughly 7 calories), a ½-cup of frozen blueberries (38 calories), and 1 cup of unsweetened almond milk (37 calories). Spinach, for example, is a good source of calcium (145 mg) and iron (2 mg) in ½ cup, according to the USDA.

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1 to 2 Cups of Fresh Melon

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Mixing different types of melons gives your taste buds a flavor burst filled with nutrition, while making your snack feel more substantial. “It’s colorful, and when served cold, it satisfies any sweet tooth,” says Janet Colson, PhD, RD, a professor of nutrition at Middle Tennessee State University in Murfreesboro. Melons typically have between 45 and 60 calories per cup, diced; go for a mix of watermelon, cantaloupe, and honeydew, and enjoy 1 to 2 cups for a satisfying snack.

RELATED: 7 Top Fruits for Weight Loss (and How to Enjoy Them)

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1/3 Cup of Edamame

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Edamame (soybeans) is loaded with protein and fiber, says Davis. You’ll also get a little bit of satiating fat. It’s this trio of nutrients that makes a good, satisfying snack, Davis notes. Best of all, a 1/3-cup of the shelled variety packs only 75 calories.

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3 Cups of Air-Popped Popcorn

Oxana Denezhkina/Shutterstock

At just 31 calories per cup, unbuttered air-popped popcorn is the perfect food to reach for when the urge to head to the vending machine hits. By using an air popper, you get the fiber boost (3.6 g per 3 cups, making it a good source) without the excess fat and salt of prepackaged varieties, notes the American Heart Association (AHA). Enjoy 3 cups of the unbuttered version for under 100 calories and “eat it one kernel at a time to make it last longer,” Dr. Colson suggests.

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Raw Veggies and 2 Tablespoons of Low-Fat Ranch Dressing

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Chopped broccoli (31 calories per cup), celery ( 9 calories per large stalk), and sliced green bell peppers (18 calories per cup), are simple yet crunchy snacks you can enjoy in abundance. “Raw veggies are a great source of fiber, a nutrient that helps keep you full,” Davis says. Enjoy them with 2 tbsp of low-fat ranch dressing (35 calories) for dipping.

RELATED: 11 High-Fiber Foods to Add to Your Diet

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2 Tablespoons of Hummus

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Measure out 2 tbsp of hummus, which clocks in at roughly 60 calories, and scoop it up with a spear of cucumber (1.5 calories) or a stalk of celery (9 calories) for a 100-calorie snack option. “Hummus is a good source of protein, and vegetables have fiber, which makes this a satisfying snack,” says Jessica Levinson, RD, who’s in private practice in New Rochelle, New York.

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Small Latte With Skim Milk

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The next time you could use an afternoon energy boost, use snacktime as an excuse to get your coffee fix. Besides, coffee has a ton of health benefits! For example, a past review suggests there may be an association between coffee consumption and a reduced risk of type 2 diabetes, though additional studies are needed. Order your latte with skim milk and skip the flavored syrups to lower sugar and calories. “Hot beverages are satiating, and lattes are mostly milk, which is a good source of protein and calcium — a nutrient many people are lacking,” Levinson says. Just 1 cup of skim milk offers 83 calories, 8.4 g of protein, and 322 mg (an excellent source) of calcium, according to the USDA.

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1/2 Cup of Cottage Cheese With Cucumbers

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Low-fat cottage cheese has 90 calories in a ½-cup serving. Pair it with ½ cup of crunchy cucumber at 9 calories, and you have yourself a hydrating and filling snack. “Cottage cheese is a good source of protein, and cucumbers are rich in water, which means they fill you up without a lot of calories,” Levinson explains.

RELATED: The 7 Best Bone-Building Foods

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Nonfat Greek Yogurt

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A ½-cup serving of Greek yogurt is a satisfying, healthy snack that’s easy to grab on the go. “Greek yogurt is high in protein and calcium, which are important nutrients for bone health,” Davis says. This snack is also chock-full of probiotics, which promote gut health, she adds. Choose a fat-free variety to stay under the 100-calorie mark; plus, pack in a whopping 12. 5 g of protein and 136 mg of calcium, making for a good source, per ½ cup, according to the USDA.

Additional reporting by Brianna Steinhilber. 

25 Super Snacks With 100 Calories or Less

Reviewed by Poonam Sachdev on February 22, 2022

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. 

• Saturated Fat: 2 g
• Sodium: 45 mg
• Cholesterol: 20 mg
• Carbs: 15 g

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 Academy of Nutrition and Dietetics. It’s also high in fiber, which can help you stay full longer.

• Saturated Fat: 0. 5 
• Sodium: 220 mg
• Cholesterol: 0 mg
• Carbs: 24 g
• Fiber: 6g

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

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

When the munchies strike while you’re on the go, there are few things more convenient than nuts. You can eat 14 almonds without hitting the 100-calorie mark. Plus, they’re rich in fiber and protein, which help keep hunger at bay. “They’re a great snack when you’re stuck in traffic,” Blake adds.

• Saturated Fat: 0.63 g
• Sodium: 0 mg
• Cholesterol: 0 mg

For those who don’t like nuts, pretzels are just as convenient when you’re on the move. To stay under 100 calories, stick to six whole-grain pretzel sticks. This snack is cholesterol-free, low in fat and sugar, and provides more than 3 g of fiber to help tide you over.

• Saturated Fat: 0.4g
• Sodium: 257mg
• Cholesterol: 0 m

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

Here’s one that’s easy to make and gives you the satisfaction of biting into a sandwich. Grab a whole-grain pita pocket and stuff it with 1/2 ounce part-skim ricotta cheese. The fiber and protein will help fill you up, and the whole snack has less than a gram of saturated fat.

• Saturated Fat: 0.8 g
• Sodium: 149 mg
• Cholesterol: 4 mg

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

These young soybeans are among the healthiest snacks you can find. A half a cup has more than 8 g of protein and 4 g of fiber to help keep you full. As a bonus, you’ll get nearly 10% of your recommended daily allowance of iron. Edamame is available in ready-to-eat containers for a quick snack on the run.

• Saturated Fat: 0.5 g
• Sodium: 4.5 mg
• Cholesterol: 0 mg

You can buy these pre-packaged or make them yourself. “It’s like having frozen candy,” Blake says. “It’s a great way to get beta-carotene and fiber while satisfying your sweet tooth.” A 3/4 cup serving has just 90 calories and provides 60% of your recommended daily allowance of vitamin C.

• Saturated Fat: 0 g
• Sodium: 0 mg
• Cholesterol: 0 mg

When you’re craving a satisfying crunch, dip eight large baby carrots into 2 tablespoons of hummus. Carrots are an excellent source of vitamin A and beta carotene, while hummus adds protein. Pre-packaged baby carrots are convenient, and there are many varieties of hummus available.

• Saturated fat: 0.4 g
• Sodium: 210 mg
• Cholesterol: 0 mg

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.

• Saturated fat: 0.8 g
• Sodium: 2 mg
• Cholesterol: 0 mg

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

Greek yogurt is known for its extra-creamy texture and high protein content. Just 1/2 cup of nonfat plain Greek yogurt has 12 g of protein to help you stay full. Drizzle on a teaspoon of honey, and the whole snack totals 84 calories.  The best part is, you may feel like you’re eating dessert.

• Saturated fat: 0 g
• Sodium: 53.5 mg
• Cholesterol: 0 mg

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 heaping tablespoon of salsa on top to spice it up and you will still keep it under 100 calories.

• Saturated Fat: 0 g
• Sodium: 124 mg
• Cholesterol: 0 mg

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.

• Saturated Fat: 0.13 g
• Sodium: 104 mg
• Cholesterol: 1 mg

Don’t let the high fat content in pistachios scare you off — most of the fat is unsaturated or “good” fat. Eat 20 pistachios, and you’ll only take in 80 calories and less than a gram of saturated fat. Plus, they’re rich in protein, fiber, and several key vitamins and minerals. To avoid an unhealthy dose of sodium, eat them raw or dry roasted without salt.

• Saturated Fat: 0.8 g
• Sodium: 0 mg
• Cholesterol: 0 mg

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

Tomato soup is full of disease-fighting nutrients, but contains as little as 74 calories per cup, no cholesterol, and less than 1 gram of saturated fat. Just keep in mind that there are many varieties. Cream of tomato is significantly higher in fat and calories. When buying canned soup, look for labels that say “low sodium” and check the calorie count.

• Saturated Fat: 0.19 g
• Sodium: 471 mg
• Cholesterol: 0 mg

If you’re a cereal fan, try leaving out the milk for a convenient, low-calorie snack. Pour 1/3 cup dry oat squares cereal into baggies you can keep in the car or at your office. Each serving has 70 calories and barely any saturated fat. Other types of whole-grain cereals also work well. Just stay away from overly sweetened varieties.

• Saturated fat: 0.17 g
• Sodium: 83 mg
• Cholesterol: 0 mg

Grapes are loaded with water, which means that a just under a cup full is 100 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

For a savory snack under 60 calories, spread 1 tablespoon of low-fat cream cheese onto a slice of smoked salmon (lox) and roll it up. This salmon pinwheel is high in protein and heart-healthy omega-3 fatty acids, though the salt used to cure the salmon boosts the sodium content. Use a little less cream cheese and you can have two pinwheels for under 100 calories.

• Saturated Fat: 1.6 g
• Sodium: 495 mg
• Cholesterol: 13 mg

Jicama root is one veggie that’s often overlooked. Yet, it is incredibly low in calories and offers a satisfying crunch. Slice the jicama into French-fry sized sticks and dip them in salsa. You can munch on an entire cupful for only 54 calories.

• Saturated Fat: 0.03 g
• Sodium: 235 mg
• Cholesterol: 0 mg

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.

IMAGES PROVIDED BY:

(1)    Steve Pomberg / WebMD
(2)    WebMD
(3)    Steve Pomberg / WebMD
(4)    Steve Pomberg / WebMD
(5)    Steve Pomberg / WebMD
(6)    Steve Pomberg / WebMD
(7)    Steve Pomberg / WebMD
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(14)    Steve Pomberg / WebMD
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(17)    Sian Irvine / Dorling Kindersley
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(26)    Steve Pomberg / WebMD

REFERENCES:

Kathleen M. Zelman, MPH, RD, LD, director of nutrition, WebMD.
Joan Salge Blake, MS, RD, LDN, clinical associate professor, Boston University’s Sargent College of Health and Rehabilitation Sciences; spokesperson, American Dietetic Association.
Leslie Bonci, MPH, RD, director of sports nutrition, University of Pittsburgh Medical Center.
American Dietetic Association: “25 Healthy Snacks for Kids.”
Edy’s Slow-Churned: “Flavor Details.”
Orville Redenbacher’s: “SmartPop Butter Mini Bags 4 – Nutrition Facts.”
United States Department of Agriculture National Agricultural Library.
Herr’s Products. “Herr’s Products – Whole-Grain Pretzel Sticks.”
Self Nutrition Data.
Dole: “Mango.”
Chobani Yogurt: “Chobani Yogurt – Products – Non-fat Greek Yogurt.”

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Six delicious meals with less than 100 calories

Fruit muffins (99 calories)

Difficulty: Easy

Type: Dessert

Time: 30 minutes

Persons: 900 60 4

Ingredients

• 2 bananas
• 1 cup strawberries (about 12
• Half an apple
• 1/2 cup red grapes (12-15)
• 1/4 cup vegetable/rapeseed oil
• 1 1/2 cups wheat flour
• 1 teaspoon baking soda 900 78
• Salt

Cooking

1. Preheat the oven to 180 degrees.
2. Cut the bananas, crush them with a fork into a puree.
3. Blend strawberries, apple and grapes in a blender until smooth and add to bowl with bananas.
4. Add oil, flour, soda and salt to fruit puree.
5. Fill baking tins with batter.
6. Bake for about 18-20 minutes.

Spicy pickled vegetables (98 calories)

Difficulty: Easy

Type: Starter

Time: 30 minutes

Persons: 4

Ingredients 9 0075

• 1 large fennel, chopped
• 6-8 small carrots, washed, cut lengthwise
• 1/2 head cauliflower, cut into small florets
• 6 garlic cloves, peeled and minced
• 4 cups apple cider vinegar
• 1 cup sugar
• 4 rosemary sprigs
• 6 tablespoons favorite spice mix
• 1 tablespoon salt
• 2 jalapeno peppers, chopped
• 2 1/2 cups water

Cooking

1. In a large bowl, combine the fennel, carrots and cabbage.
2. Pour the vinegar, sugar, spices, salt, garlic, rosemary, pepper and water into a medium saucepan. Bring to a boil, reduce heat and simmer until sugar is completely dissolved (about 4 minutes). Cool for 10 minutes, and then pour the marinade over the vegetables.
3. Cover with plastic wrap and refrigerate for at least 4 hours or overnight. Drain marinade before serving.

Pumpkin yogurt (80 calories)

Difficulty: Easy

Type: Dessert/Breakfast

Time: 5 minutes

Person: 1-2

Ingredients

• 1 /2 cups fat-free Greek yogurt
• 1/4 cup pumpkin puree
• 1/4 teaspoon vanilla extract
• Sugar/Agave syrup
• Cinnamon

Preparation

1. Mix yogurt and pumpkin puree in a bowl
2. Sweetener stir, add vanilla extract, cinnamon, or any favorite baking spice. The original breakfast is ready!

Carrot Chips (79 calories)

Difficulty: Easy

Type: Snack

Time: 35 minutes

Person: 1-2

Ingredients

• 2-3 large carrots
• 1/2 teaspoon olive oil
• 1/8 teaspoon sea salt 9 0078

Cooking

1. Preheat the oven to 180 degrees .
2. Wash and peel the carrots. Slice thinly into slices.
3. Dip the slices in a bowl and toss with olive oil and salt.
4. Line a baking sheet with parchment paper and arrange the carrots in a single layer.
5. Bake for 15-20 minutes or until carrots are dry and crispy. Watch the process carefully – carrots can be burned very quickly.

Avocado Hummus Rolls (100 calories)

Difficulty: Easy

Type: Snack/Lunch

9005 9 Time: 5 minutes

Person: 1

Ingredients

• 2 slices roasted turkey
• 2 slices avocado
• 4 slices large tomato
• 1 tablespoon hummus
• Pita or pita bread

Preparation

1. Spread hummus on the pita bread.
2. Top with turkey pieces, avocado and tomato. Twist into a neat roll – a light lunch is ready.

Shrimp curry (98 calories)

Difficulty: Easy

Type: Hot dish

Time: 15 minutes

Person: 2-3

Ingredients

• 500 g large prawns, peeled
• 1 tablespoon curry
• 1 garlic clove, chopped
• 1 tablespoons grated fresh ginger
• 2 teaspoons chopped cilantro
• 1 /2 teaspoons crushed red pepper
• 1/4 teaspoon salt
• 1 tablespoon vegetable oil

Preparation

1. Preheat the oven to 200 degrees.