Try These 100-Calorie Treats to Snack Right, Snack Light
LANCASTER, PENNSYLVANIA (January 24, 2012, The Patriot-News) - Feeling guilty because you can’t stop snacking?
Don’t worry, the experts say. Snacking in-between meals is a good thing, so long as you do it right.
“I’m a really big fan of it,” said Sarah Glunz, a nutritionist for Giant Food Stores. “[It keeps] our blood sugar nice and regulated, we keep our energy levels up, we keep our metabolism revving. It is helpful to eat throughout the day.”
The key is to snack on stuff that’s nutritious and low in calories.
“You should make snacks worth the calories,” said Angela M. Cribari, clinical nutrition manager for Lancaster Regional Medical Center. “Instead of eating one small cookie — usually worth more than 100 calories — snack on something more substantial that will provide you energy throughout the day.”
With that in mind, we’ve put together a list of some solid low-calorie snacks and recipes you can eat to keep those midday hunger pangs away.
- An apple with 1-2 teaspoons of peanut butter
- Popcorn. (Two cups of popcorn with about a teaspoon of butter or margarine is only about 94 calories)
- Two tablespoons of humus with a cup of fresh vegetables
- A 6-inch corn tortilla with an ounce of melted cheese on top
- An apple with hint of cinnamon and sugar baked in the microwave
- A fruit smoothie
- Dried plumbs or prunes
- 1/4 cup of cottage cheese and half a banana
- Rice cakes with a bit of peanut butter or melted cheese on top
- 1 hard boiled egg with five whole-wheat crackers
- ½ cup fruit sorbet (about 100 calories)
- ½ cup frozen yogurt (low fat; about 100 calories)
- Low fat string cheese paired with about 3-4 melba toast crackers
- 2 tablespoons of salsa and 12 light tortilla chips
- About 40 edamama (a soybean packed with protein)
- 1 small (2 ounces) bagel with a tablespoon of light cream cheese
- 2 graham crackers with a tablespoon of Nutella hazelnut spread
- 1/2 cup cottage cheese with 1 tablespoon of sugar-free jelly or jam
- 18-20 mini pretzels
- 5 ounces of Greek yogurt
- A 100-calorie pack of guacamole with vegetables or low-fat tortilla chips.
- A half-cup of strawberries with a few almonds or walnuts (about six) sprinkled in
- A sandwich with reduced calorie bread and low-fat luncheon meat
- Fresh fruit, be it a medium-sized banana, a medium-sized orange, two cups of blueberries, a cup of grapes or two clementines
Meg Rowe, a registered dietitian with Penn State University, suggests the following easy-to-make snacks for those in-between times.
Tortilla and Cheese
Spread an ounce of low-fat cheese on a 6-inch tortilla and microwave for 15 seconds. If the cheese is not melted, microwave it for 15 more seconds.
Place a cored apple on a microwave safe plate, sprinkle with 1/4 teaspoon of cinnamon and 1 teaspoon brown sugar. Microwave for 3-4 minutes.
Place 2/3 cup berries or other fruit (frozen fruit works best) and 1/3 cup non-fat yogurt in a food processor and blend until smooth. Add 3-5 ice cubes and blend. If additional thickness is needed, add a few extra ice cubes.
Frozen Orange juice
Pour 1 cup of orange juice into a freezable container and freeze for 1 hour or longer
Salmon and Cream Cheese Rolls
Lay an 1-ounce smoked salmon on a flat surface. Spread 1 tablespoon cream cheese on top. Roll up the salmon.
Avoid the Prepackaged Products
No doubt you’ve seen the “100 calorie” bags of cookies, crackers and other snacks in your supermarket. You might think they’re a healthier alternative to scarfing down a box of Oreos, but most dietitians say it’s not worth the effort.
“Just because it’s 100 calories doesn’t mean it’s healthy,” Glunz said.
In addition to being high in sugar or carbs (and just not being terribly nutritious), Rowe said these products tend to be more expensive compared to making something yourself and that they don’t taste as good.
If you insist on checking out that 100-calorie back of cookies, at least be sure to start reading the nutrition labels and find out not only how many calories it has but also how much fat, sugar and other ingredients.