Last updated : Monday, May 11, 2009

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Super Snack List

Side profile of a woman biting cheese on a cracker with grapes

The following list is part of iMag's 10 Pound Takedown summer weight loss series. Click over to our blog to get started!

Snacks Under 150 Calories

Pack in the Produce: Try raw chopped vegetables like peppers, cucumbers, celery, baby carrots, asparagus, broccoli, cauliflower florets, pea pods, etc.

Dunk Raw Veggies in a Dip: 2 tablespoons hummus or guacamole (store bought or make your own shortcut version of guacamole by mashing an avocado with 1/4-1/2 cup salsa)
1/4 cup yogurt dip: Low fat plain yogurt mixed with 1-2 tablespoons of dried dill
1/4 cup salsa (any variety: try bean salsa or fruit-flavors)

Steamed Vegetables: Steam non-starchy vegetables in a microwave safe bag and sprinkle with 1 tablespoon of parmesan cheese or 1/4 cup pasta sauce for a flavorful snack. For starchy vegetables such as corn, peas, beans, soybeans (edamame), potatoes, snack on a 1/2 cup serving.

Fruits: 1/2 cup sliced fruit, 2 small fruits (apricots, clementines, plums), 1 medium whole fruit (apple) or 1/2 large fruit (mango, banana, grapefruit); 1/4 cup dried fruit

Frozen Fruit Snacks: Freeze sliced bananas, strawberries, berries, or grapes; enjoy 1/2 cup serving for a refreshing snack.

For a Post-workout Snack: Enjoy your fruit with a single serving of light cheese (examples: Laughing Cow cheese wedge, cheese stick or a 1-ounce block of Cabot reduced fat cheddar cheese).

Yogurt with Sprinklers: Choose a yogurt with 100 calories or less and add one sprinkler: 1 tablespoon chopped nuts, 1/2 cup high fiber cereal, or 1/2 cup frozen berries. 

More Great Snack Ideas: 

1 cup skim 1% or soy milk with 1 tablespoon sugar-free chocolate syrup

1 part skim string cheese or any single serving (1-ounce) reduced fat cheese such as Laughing Cow Light Cheese Wedges or Jarlsberg light slices

100-calorie pack of choice

3 cups fat-free popcorn

1 serving of soy crisps (any flavor)

8 ounce skim cafe latte or cappuccino (that's a "short" order from Starbucks)

1 single serve container or 1/2 cup nonfat or low-fat cottage cheese (mixed with optional cinnamon)

One hard boiled egg (or 3 boiled egg whites)- you can boil a batch of eggs and store them shell-on for a week in your refrigerator for a quick grab and go snack

1/2 cup natural, unsweetened applesauce

6-ounce container low fat or non-fat, plain/flavored yogurt, any brand 150 calories or less. Try non-fat Greek yogurt for an added protein boost (example: Fage, Chabani, Oikos brands).

Spread 1 tablespoon part-skim ricotta cheese on 2 whole-grain crackers (35-40 calories each such as Kavli or Wasa crisps), top with 2 fresh figs (quartered) or 2 tablespoons raisins and drizzle with 1 teaspoon honey.

Vitalicious 100-calorie muffins or brownies (frozen dessert section of grocery store)

Any single serving frozen dessert, 150 calories or less such as Skinny Cow or Weight Watchers single-serving frozen treats, Klondike Slim-A-Bear Chocolate Sandwich

Snack bar (150 calories or less) such as Gnu Foods, Kellogg's All-Bran, Kashi TLC Trail Mix, or Fiber one Bar

1 ounce baked chips (7-10 chips) with 1/4 cup salsa

1 ounce piece dark chocolate

Biscotti, preferably whole grain (look in the health section of your grocery store), 150 calories or less (1 large piece or 4 minis)

Nutty snacks: 

10 almonds, 25 pistachios or 2 tablespoons of any whole nut

Sliced apple with 1 tablespoon peanut butter

Celery with 1 tablespoon of natural nut butter (peanut, almond, walnut, cashew butter are all
very tasty!)

1/2 Whole wheat pita, or 1/2 Arnold's sandwich round with 1 level tablespoon peanut butter (or 2 tablespoons hummus)

7 Kashi TLC crackers or 2 Wasa crackers with 1 tablespoon nut butter (or 2 tablespoons hummus)

Be part of iMag's 10 Pound Takedown summer weight loss series! Join two iMag viewers as they take on the challenge to stop talking about losing weight and just do it! Check our blog daily for great menus, workouts and easy recipes from our fitness and nutrition team, Registered Dietician Sari Greaves and NYSC Trainer Ken Szekretar. You'll be slim, toned and healthy in no time.

Sari Greaves works as a registered dietitian at Step Ahead Weight Loss Center in Central New Jersey where she provides nutrition counseling to a wide variety of patients seeking weight loss and healthy lifestyle modification. As a national spokeswoman for the American Dietetic Association, she appears regularly on television and has done interviews on ABC News, New York 1, MY9 News, NBC News, Fox News, CW11 News and Bloomberg News. She has been quoted in a variety of print and Internet publications including the Wall Street Journal, Daily News, New York Post, Newsday, Food & Fitness Advisor, Self Magazine, Shape Magazine, MSN News, Men's Health Magazine, Women's Health Magazine, Prevention Magazine, Consumer Reports on Health, Fitness Magazine, Health Magazine among many others. You can email her at sari@stepaheadnj.com

 

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