Healthy Snacks
A selection of healthy snacks pictured in the same-sized plate.Raw Almonds | 20 almonds Calories: 139 |
Raw Mixed Nuts | 30g or ~1oz Calories: 178 |
Dried Fruit | 40g or 1.4oz Calories: 97 Note: Dried fruits are more calorie dense (per weight) than fresh fruit - and are easier to overeat. |
Mandarin | 180g, 1 medium & 1 small. Calories: 95 Note: Great packaging. Small portions. Seasonal |
Banana | 1 medium banana - 118g Calories: 105 Note: Nicely prepackaged. |
Grapes | 215g or 7.6oz Calories: 148 Note: Seasonal |
Tuna | 85g or 3oz Calories: 99 Note: Be wary of tuna in oil - many oils are vegetable oils (high in omega-6 rather than omega-3 EFA's). |
Dried Peas | 25g or .9oz Calories: 72 Note: Find in bulk bins - often with different seasonings. |
Popcorn | 2 cups Calories: 62 (air-popped) or 110 (oil-popped), no added condiments. Note: Avoid pre-packaged popcorn (often contains trans fat). |
Baby Carrots | 170g or 6oz Calories: 60 Note: Convenient - available pre-washed and pre-bagged. |
Celery & Hummus | 40g or 1.4oz hummus Calories: 108 Note: Buy celery pre-cut and pre-washed. Goes well with many other dips. |
Cherry Tomatoes | 150g or 1 Cup Calories: 27 Note: Seasonal. |
Whole-grain Crispbread with Cottage Cheese | 1 cracker or crispbread plus ~45g (1.5oz) cottage cheese (light) Calories: 70 Note: Choose completely whole grain crackers with minimal oil. |
Bean Salad | 80g or 2.8oz Calories: 90 |
Fruit
Great for snacks, but many have a very short season (berries, peaches, nectarines) and others a bit messy for snacking at work (grapefruit, oranges, melon).It's About Calories Plus
Some snacks may be low in calories, but lack in other essential nutrients. What's more - some snacks do nothing to satisfy the appetite. What's the point in saving 20 calories just to be gnawingly hungry 15 minutes later? No vending machine will be safe from you...Not Everyone Needs to Snack
3 square meals daily is fine for some, but for others snacking is where its at - without a little pre-planning, most snacks will not be the best choices. Snacking on the right choices is a great way to maintain even energy levels, manage hunger and prevent bingeing.Building Positive Habits
Snacking is habit forming. Switch out bad food choices for good ones, and the trek to the vending machine will soon be history.NOTE: All items were carefully weighed and measured. Calorie amounts came from the USDA nutrient database or from labels. Photography from Diet Blog