If sneaking treats is busting your diet, it’s time to change your snacking ways.
Try some of these satisfying little midday munchies that will keep you going and on track to your weight loss goals.
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Half an Apple With 1 Tablespoon of Peanut Butter
This healthy snack adds up to only 157 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. Peanut butter adds extra protein to help keep you feeling full. Half an apple has 63 calories, and one tablespoon of natural peanut butter has 94 calories and 8 grams of fat.
Strawberries are packed with vitamins and antioxidants, and only have 46 calories in a cup. Meanwhile, Greek yogurt is bursting with protein — 18 grams in a cup — and has just 100 calories per 6-ounce serving. Combine to the two for a filling snack with a big nutrition boost. Greek yogurt is a great source of protein and very satisfying. 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.
Carrot sticks are a diet staple for good reason. One cup’s worth has just 50 calories, plus the carotenoids and vitamin A in carrots really can boost your eyesight. Add two 2 tablespoons of creamy veggie dip (about 132 calories) for a filling snack that won’t blow your diet.
2 Cups Popcorn
Popcorn is a whole grain and a good source of fiber. Plus it has a lot of volume, so you can eat a lot for few calories and feel full. Microwave popcorn can vary widely, so go for a plain popcorn that’s free of trans fat
10 Baked Tortilla Chips With Half-Cup Salsa
Choosing baked, not fried, chips and fresh salsa make this healthy snack a better choice than greasy potato chips with dip. Ten baked tortilla chips have about 120 calories, while a half-cup of salsa contains about 42. A word to the wise: Store-bought salsa can be high in sodium, so read food labels carefully.
Although calories will vary with the weight of the pita, half an average whole-wheat pita has 85 calories, and a quarter-cup serving of hummus has 93 calories. Together, the two make a filling snack. Whole grains are a great source of fiber, and hummus is high in protein
This nutritious duo 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 between 60 and 80 calories, and a medium apple is about 126 calories. The string cheese has calcium and protein, which will keep blood sugar from rising too quickly from the fruit.
Unsalted almonds, cashews, and pistachios are all protein- and fiber-rich snacks full of healthy monounsatured fats. However, because nuts are high in calories, the key is to watch portion sizes. Almonds have 155 calories per quarter-cup serving, cashews have 157 calories, and pistachios have 170.
When your sweet tooth strikes, turn to a half-cup of low- or nonfat frozen yogurt. Most varieties have less than 150 calories per serving. Low-fat dairy foods are a great source of protein and calcium. For added nutrients, add chunks of fresh fruit, nuts or granola.
Roll a one-ounce slice of turkey and a one-ounce slice of cheese together to get a nutritious snack that has just 140 calories, depending on the type of cheese used. Lean meats like turkey are a great source of protein, and cheese adds extra calcium to your diet. If you’re watching your fat intake, go for a lower-fat cheese, such as Swiss, and if you’re trying to cut back on sodium, use baked turkey breast meat instead of sliced deli meat, which is high in sodium.
Hungry in a pinch? Turn to the college-student staple snack of low-sugar cereal and nonfat milk. About a cup of skim milk and a cup of original Cheerios, for example, adds up to 183 calories. The key is choosing a healthy cereal that has more fiber than it does sugar (think corn flakes, Cheerios, or Fiber One) and watching the serving size. Low-fat dairy adds protein and calcium, while cereal can help balance out your snack with carbohydrates for energy.