Here are some of your best snack picks:
Pro- rich in fiber and complex carbohydrates, gives you energy with staying power.
Foods-
Low-fat whole-grain crackers
Whole-grain pretzels
Whole-grain crispbreads.
Fruits and vegetables:
Pro- Gives you a feeling of fullness with no fat and only a small number of calories. Provide vitamins, minerals, fiber and other nutrients.
Nuts and seeds:
Pro- Provide protein, feel fuller longer. High in fat, but it's mostly monounsaturated, a healthy kind of fat.
Con- High in calories, so watch how many you eat!
Pro- good sources of calcium and protein, plus many other vitamins and minerals.
Con- Can be high in fat, so choose the low-fat versions. Some yogurts have extra added sugar, so look for low-calorie or "light" varieties.
Though snacks can contribute to a healthy diet, they can also be a source of excess calories if not eaten in moderation. For example, a single serving of almonds (about 23 kernels, or a handful) contains 163 calories. But if you eat a cup of almonds, the calorie count jumps to 800-plus calories.
So what are your best choices? Here are several suggestions:
| Weight-loss snacks | |
|---|---|
| Approximate number of calories | Food |
| 10 calories | 1 large stalk of celery |
| 25-30 calories | 1 cup raw vegetables 6 medium baby carrots |
| 60 calories | 2 cups air-popped or light popcorn 1 cup of cantaloupe or grapes 1 small can of vegetable juice |
| 100 calories | 1 cup sliced bananas and fresh raspberries 2 domino-sized slices low-fat Colby or cheddar cheese 1 fat-free chocolate pudding cup |
| 150 calories | 1/2 cup frozen, low-fat yogurt topped with 1/2 cup blueberries 1 cup sliced apples with 1 tablespoon smooth peanut butter 4 rye crispbread crackers |
200 calories | 1/4 cup dry roasted soy nuts (calories vary by brand) 1/3 cup granola 1 cup low-fat cottage cheese topped with 1/2 cup sliced fresh peaches |
Lesson- Have a snack but watch the amount for some!
