Despite our best intentions to eat three hearty and healthy meals each day so we won’t be tempted to snack, we often end up, you guessed it, in need of a between-meal nibble. It doesn’t matter whether it happens at 10 a.m. or 3:00 p.m., when you start eyeing up the office donut box or the last remaining stash of Halloween candy, you’re toast. (Or, at least, you’re craving some.)
But it’s no big deal if you’re smart about your snacks. (Which means you keep on walking past the donuts and the candy.) What if you had, say, 40 fabulously brilliant options to select from — all containing exactly (or pretty close to) 100 calories. Now, imagine that some of them also provide a good source of protein; some offer a good dose of fiber; and some feature healthy whole grains — all things that you know you need more of in your diet. Well, consider it done.
| Yoplait® Greek 100, 4 oz |
| Lowfat cottage cheese (1% milk),½ cup |
| Yoplait® Light Blackberry yogurt, 1 container |
| Light tuna, canned in water, 3 ounces spread on a stalk of celery |
| Egg, 1 large hard-boiled |
| Boiled edamame, ½ cup, with a sprinkling of coarsely ground sea salt |
| Large steamed shrimp, 10 |
| ½ cup low-fat plain kefir with 1 teaspoon of ground flax seed and 10 raspberries |
| Latte made with 1% milk, 8 oz. |
| Smoked salmon, 1 oz. with 1 teaspoon low-fat cream cheese on 2 bagel chips |
| 1% milk, 8 oz. |
| Pumpkin seeds, 50 |
| Pistachio nuts, 25 |
| Boiled edamame, 1/2 cup, with a sprinkling of coarsely ground sea salt |
| Kale chips, 2 cups, baked with a light coating of olive oil and a sprinkle of sea salt |
| 4 oz. baby carrots dipped in 2 tablespoons of hummus |
| 1 medium-size apple, cut in wedges with a squeeze of lemon juice |
| 1 large orange, peeled, cut in slices and sprinkled with cinnamon |
| 1 medium-size pear, poached in white wine |
| Kale chips, 2 cups, baked with a light coating of olive oil and a sprinkle of sea salt |
| ½ cup low-fat plain kefir with 1 teaspoon of ground flax seed and 10 raspberries |
| ¼ avocado, mashed and blended with ½ cup of chopped tomatoes and 1 chopped green onion |
| Strawberries, medium-sized, 25 |
| Blueberries, 1 cup |
| 14 cherry tomatoes mixed with ½ oz. crumbled feta cheese and 5 minced basil leaves. |
| Mango chunks, 1 cup |
| 2 small peaches |
| Cherries, pitted, 1 cup |
| 2 kiwis, peeled |
| Jicama, sliced, 1 ½ cups., dipped in hot-pepper sauce |
| 30 raw green beans dipped in 1 tablespoon “lite” buttermilk dressing |
| 1 large cucumber, sliced, with 1 small onion, sliced, and 1 teaspoon apple cider vinegar and a dash of sea salt. |
| Baked mashed sweet potato, ½ cup blended with 1 teaspoon of maple syrup |
| 12 grilled asparagus spears, tossed with 1 teaspoon olive oil and 1 tablespoon grated Parmesan cheese |
| Whole-wheat English muffin half, baked with 1 tablespoon tomato sauce and 1 tablespoon low-fat mozzarella |
| Cantaloupe, ½ medium, seeded |
| Brown rice, ⅓ cup with 1 teaspoon of tamari sauce |
| Cheerios® ½ cup with ½ cup of 1% milk |
| Two whole-wheat crackers with 2 teaspoons low-fat cream cheese and 2 black olive slices |
| 1 Cascadian Farm® Vanilla Chip Chewy Granola Bar |
| Whole-wheat English muffin half, baked with 1 tablespoon tomato sauce and 1 tablespoon low-fat mozzarella |