A handful of fresh berries and a 6- to 8-ounce container of plain Greek-style yogurt comes in at less than 200 calories and is loaded with antioxidants, fiber, calcium, probiotics, and other vitamins and minerals. Keep in mind that not all yogurts are created equal; read the labels and avoid artificially sweetened or high-sugar varieties.
Toast half of an English muffin and top it with 1/3 cup cottage cheese and a tablespoon or so of dried cherries. You'll get a protein- and fiber-rich snack that also delivers calcium and antioxidants. Have this healthy snack mid-morning or mid-afternoon to curb your hunger until your next meal.
Typically made with peanut butter, this version features fat-fighting almond butter. Two tablespoons of almond butter is 190 calories, so measure before you fill celery with the nutty spread. Use a little less almond butter and sprinkle a few raisins on top.
A box of crackers and block of cheese certainly doesn't fall under the low-calorie snack category, but both of these snack foods are inherently healthy as long as they are eaten in moderation. Set aside 4 to 5 baked whole grain crackers and 1-ounce or less of cheese and enjoy.
Pull out your blender and whip up a dessert-caliber chocolate smoothie. Combine half a frozen banana, 1 tablespoon of chocolate syrup, 1 tablespoon of ground flax, and ice and blend until smooth. Frosty, refreshing, and a delicious energy boost, this smoothie may just take the edge off an overly-stressful day.
Cookies and milk are rarely eatable for fewer than 200 calories, but a 6-ounce glass of low-fat milk and 2 graham cracker squares can be just as satisfying as a smart snack choice. Opt for regular low-fat milk (or non-dairy milk if you follow a dairy-free diet) as opposed to low-fat chocolate milk, which is typically loaded with sugar.
A popular combo, tuna and crackers supplies quality protein and whole grain goodness. Mix a 2-ounce can of tuna with a tablespoon of light mayonnaise and pair it with 4 to 5 whole grain crackers. (You can also pair tuna with carrot or celery sticks, if you're craving a crunchy snack with more volume.)
Three cups of air-popped popcorn comes in at just under 100 calories. Spray it with cooking spray and spinkle with two tablespoons of grated Parmesan and you've a savory snack for less than 200 calories. Need something sweet? Spray popcorn with cooking spray and sprinkle with ground cinnamon and 2 teaspoons or so of sugar.
Dried fruit and nuts are a powerfood combination of antioxidants, fiber, protein, and healthy fats. Mix up 1/4 cup of your favorite dried unsweetened fruit and toasted nuts for an energy-snack that will keep your hunger at bay until lunch or dinner.
If sandwiches at lunch have you yawning, try half sandwiches as snacks. You can make one sandwich and eat half as a mid-morning snack and half in the afternoon. A half turkey and cheese sandwich, for example—composed of a slice of whole wheat bread, 2-ounces of turkey breast, 1/2-ounce of cheese, and juicy tomatoes—comes in at fewer than 200 calories yet provides a filling combination of lean protein, complex carbohydrates, and minimal fat.
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