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5 Easy Snack Ideas That Help Your Diet

5 Easy Snack Ideas That Help Your Diet

To snack or not to snack? That is the existential question of most dieters and anyone trying to eat healthy without feeling hungry. It’s easy to overdo it, but snacking during the day helps you avoid serious binge eating when mealtime does roll around, the Mayo Clinic points out.

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And whether you plan on it or not, you most likely grab a snack at some point during the day: Around 100 percent of Americans report snacking — maybe the only thing we as a country can all agree on! Make yours count by keeping it small, around 100 to 200 calories, but packed with filling fiber or protein, like these healthy picks that have something for whatever taste you’re craving.

— Nancy Ryerson, HellaWella

More From HellaWella:

• Workspace snacks: Healthy food suitable for your cubicle

• Top 5 healthiest granola bars & how to make your own

• [Recipe] Perfect crepes: Easy as un, deux, trois

• 3 surprisingly unhealthy reduced-fat foods

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17 Easy 100-Calorie Snacks to Combat Stress Eating

When life's stresses get in the way, it's easy to reach for a bag of chips or a chocolate chip cookie. But that quick snack may end up skyrocketing your calorie count for the day.

Rather than succumbing to stress eating and thwarting your weight-loss efforts, reach for one of these healthy, 100-calorie snacks when your stomach rumbles. Bonus: They're all easy to prepare, pack and travel with.

Wondering how to calculate your calories for weight loss? Download the MyPlate app to do the job and help you track your intake, so you can stay focused and achieve your goals!


39 Easy, Low-Cal Snack Ideas At Around 150 Calories Each

Snacking is a dieter’s trick to curb cravings and boost metabolism, and it’s great for anyone who wants to avoid excessive hunger, fuel their physical activity and avoid overeating during meals.

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

“Snacking” is different than “grazing.” Snacking is intentional and planned, while grazing is unintentional and unplanned.

“Snacking is important way to constantly feed your body with the nutrition it needs every few hours,“ says registered dietitian Kate Patton, MEd, RD, CSSD, LD.

“When you allow for healthy snacking in addition to your meals, you’ll feel more satisfied and can maintain your energy and blood sugar in a more steady and balanced way throughout the day,” she says. “Just make sure your snacks aren’t too high in calories, bad fats, salt or sugar.”

Besides planning your snacks ahead of time to set yourself up for success, it’s also important to consider your overall calorie intake for the day and make sure to account for snacks you eat — by adjusting your main mealtime calories and vice versa, she says.

Here are some of Patton’s favorite low-cal snacks to go for that’ll give you energy and fill you up on the fly.

An (*) marks the snacks that contain 10g of protein or more per serving and a (

) marks the snacks that are “grab and go” and do not require any refrigeration.

Finger Foods

Drinkable

  1. Protein shake made with 1 cup unsweetened almond milk and 1 scoop protein powder*
  2. Smoothie made with 1 cup skim milk or unsweetened soy milk, ½ banana and ¼ cup berries
  3. 8 ounce UHT fat-free milk or soy milk and 1 small piece fresh fruit or 3 dried apricots

Spoonable

  1. 6 ounces fat-free plain or light Greek yogurt and 1 cup berries*
  2. 6 ounces fat-free plain or light Greek yogurt with ½ cup fruit and 1 Tbsp chopped nuts*
  3. 6 ounces fat-free plain or Greek yogurt with ½ cup whole-grain cereal (no more than 5 grams sugar per serving)*
  4. ½ cup sugar-free pudding with 2 Tbsp powdered peanut butter and ½ cup berries

“Again, remember to limit ingredients like refined grains, sugar, saturated fat, and sodium to ensure that snacking benefits your overall health instead of being a source of empty calories,” Patton adds.

Forks needed

  1. Garden salad with ¼ cup beans, 1 egg and 1 Tbsp light dressing (no more than 40 calories per Tbsp)*
  2. 1 cup steamed vegetables with 1 ounce melted reduced-fat (2%) cheese*
  3. ½ cup bean salad made with light vinaigrette or Italian dressing
  4. 2 ounces tuna mixed with 2 tsp low-fat mayo, celery, carrots, served on 4 woven wholewheat crackers*
  5. 1 chopped hard-cooked egg mixed with 2 tsp light mayo served on cucumber slices and 4 woven whole-wheat crackers
  6. 1 ounce shredded chicken breast, served on 4 woven whole-wheat crackers, topped with 2 Tbsp low-fat shredded cheese and salsa (can be served warm)

Sandwich-like

  1. 1 light whole-grain English muffin topped with ½ cup cooked egg whites or egg substitute and sprinkled with hot sauce*
  2. 1 egg on a slice of whole-grain toast
  3. 1 brown rice cake topped with 1 Tbsp of natural peanut or almond butter
  4. ½ whole-grain English muffin with 1 Tbsp of natural peanut or almond butter
  5. ½ whole-grain English muffin with ¼ cup low-fat cottage or ricotta cheese and sliced tomatoes*
  6. ½ turkey sandwich made with 1.5-ounce lean turkey breast, mustard, lettuce, tomato and 1 slice whole-grain bread*
  7. 1 whole-grain waffle topped with 2 Tbsp fat-free plain or light Greek yogurt and ½ cup berries

“These are, of course, some recommended healthy snack ideas, but you don’t have to stop with this list,” Patton says. “By reading food labels and being creative, you can enjoy your own creations, too. Just pack in the whole grains, fruits and veggies and proteins, and rule out the carbs, sugars and processed foods and you’ll find endless low-cal options in your own cupboard and fridge.”

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy


44 Healthy Snacks That Will Get You Through The Work Day

Getting from breakfast to lunch and lunch to dinner without noshing on something is hard. We get it. These easy snack ideas are super easy to make and will get you through the day without running to the candy jar. Don't have time to make one of these recipes? Try our favorite healthy store bought snacks!

So much flavor, no empty calories.

They're low-carb!! Eat your heart out.

You'll never buy it from the store again!

Keto fans, this one's for you.

The parmesan gives them an added flavor boost!

You'll be making a second batch in no time.

You'd never guess it, but these guys are made with. wait for it. radishes.


24 Delicious Snacks for When You're Almost Out of SmartPoints

Snacking throughout the day can help you fend off hunger between meals—a good thing considering hanger can really put a damper on your day.

The good news: Whether you’ve used the bulk of your SmartPoints at breakfast—hello, creamy French toast casserole!–or you’re saving them for drinks and dessert at dinner, there are so many delicious WW snacks that will keep your belly full and taste buds happy between meals without interfering with your weight loss progress.

Of course you can always graze on ZeroPoint™ snack options like hard-boiled eggs (zero SmartPoints!), leftover grilled chicken breast (Z-E-R-O!) and non-fat yogurt (no points! None!). And then there are a bevy of ZeroPoint fruits like fresh apples, bananas, and berries, and veggies like baby carrots, cherry tomatoes, cucumbers and celery—all great foods to grab when you’re on the run. That said, it’s only human nature to grow bored with plain-old standbys. And there’s no reason to settle for lackluster snacks.

So: The next time a snack attack strikes between breakfast and lunch, or you find hunger creepin’ up on you hours before dinner, try one of the low-SmartPoint snack recipes below, which can fit into your day no matter how many (or few) points you’ve banked. Whether you feel like chocolate, something salty, a cheesy bite or something more substantial, these unique recipes will hit the spot:


Ezekiel sprouted bread uses a unique combination of 6 grains and legumes that are easier to digest, increase mineral absorption, and contain increased antioxidants. Pair it with avocado and fresh salsa for healthy fats and energy.

Ingredients: 1/4 medium avocado
1 slice sprouted bread
2 tablespoons salsa

How to prepare: Toast bread and top with sliced or mashed avocado and salsa

Serving Size: 1 slice
Protein: 5g
Calories: 149
Sugar: 3g


5 Ways to Help Your Diet Become a Way of Life

Forget going on a "diet". Instead try these tips to transform your eating into sustainable and healthy patterns you can maintain for life.

All too often we start out with grand intentions-"I&aposm going to lose weight and eat better (this time will be different, I swear!)"-only to revert back to our old eating habits within a week or two. Deprivation and crash diets don&apost work. Neither does giving up all your favorite foods-who wants to do that?

So how can you give your desire to eat healthy and lose weight some sticking power? Try these five tips to help turn your weight-loss plan into a strategy for healthy eating for the long haul.

1. Don't Give Up Your Favorite Foods

A huge diet red flag? If you&aposre told you need to say goodbye to your favorite foods. In fact, having a small treat everyday can help you stick to your diet (and just feel better about what you&aposre eating). Research in the Journal of the American Dietetic Association found that a small daily treat didn&apost sabotage weight-loss efforts. Your favorite foods can fit into any diet.

Have smaller portions of indulgent foods like brownies and ice cream. Love pasta? Try adding vegetables to bulk up your serving instead of doubling up on pasta (learn the pros and cons of the low-carb keto diet craze). Skip the treats you&aposre not really excited about (think: stale office cookies that you&aposre only grabbing because they&aposre in front of you), but don&apost cut out the foods you love to eat. Of course your diet should be full of mostly healthy foods like fruits and vegetables, lean proteins and whole grains-but make room for some of your favorite treats too.

Pictured recipe: Quinoa Avocado Salad

2. Eat Foods That Keep You Satisfied

If you feel hungry all the time, it&aposs going to be hard to stick with a healthy-eating plan. Research shows that when you&aposre hungrier, you&aposre more likely to eat too fast at your next meal. Eating too quickly can lead to consuming extra calories because your body doesn&apost have time to register feeling full. While portion control is important for losing weight and keeping it off, you shouldn&apost hear your tummy grumbling all day long.

Three nutrients that help keep you full: protein, fat and fiber. Good protein sources include plain Greek yogurt, chicken breast, tuna, tofu and almonds. Instead of fearing fat, realize that it serves a purpose. It&aposs super-satisfying and helps you absorb certain nutrients (plus, it tastes good). Aim to include healthy fats in your diet like olive oil, nuts and nut butters and avocados. To get more fiber, munch on whole grains, fruits and vegetables. Not only is produce high in fiber, but it&aposs also generally low in calories (get our best grab-and-go whole-grain snacks).

3. Start with Small Changes

There&aposs no need for dramatic shake-ups, like eliminating whole food groups or hitting the gym 7 days a week. It&aposs better to start with tiny diet tweaks if you want them to become permanent changes. Trying to change everything and go to the extreme sets you up for failure.

Instead, set a small goal or two every week of a healthy change you&aposd like to make. That could be drinking a glass of water when you wake up to stay hydrated, adding a serving of vegetables to your lunch or going to bed 30 minutes earlier. Small changes add up and can help you make healthier eating a way of life, rather than relying on short-term crash dieting.


This vegan recipe will have you drooling for more! It&rsquos vegan, low calorie, and delicious! What makes it different than any regular strawberry smoothie? The secret is in a butter extract that gives it a rich pastry flavor while keeping it low in calories. If you feel like leaving your chair to blend this one up right away, you are in good company.


Baked Apple

Apples are still one of the healthiest snacks around, and there are plenty of ways to put a twist on this old standby. Blake recommends enjoying baked apples – they taste like dessert but provide the same vitamins and fiber as their fresh counterparts. You can even sprinkle cinnamon on top without adding calories.


38 Best Low-Sugar Foods to Satisfy Every Type of Craving

Sweet, spicy, savory or creamy &mdash we've got you covered.

When you're on a low-sugar diet, it's important to take a close look at what you're snacking on. Something that might seem good for you could be loaded with added sugar that can derail your whole day. That's why we've come up with a list of the best low-sugar snacks on the market. These goodies combine protein, fiber and good-for-you fat without loading you up with the added sugar found in many processed foods and desserts. We&rsquove made sure that each of our picks fall in the single digits range for added sugar &mdash meaning none contain more than 8 grams per serving.

We've also got some tips to help you the next time you head to the supermarket. First, look for snacks made with a real, whole food as the first ingredient (e.g., a packaged snack that lists "apples" instead of fruit juice puree, fruit concentrate or syrup).

Next, make sure it's as low in total sugar as possible compared to others on the shelf, and that sugar isn&rsquot the first or second ingredient. Sneaky names for added sugar include: brown rice syrup, agave nectar, honey, maple syrup, corn syrup, high-fructose corn syrup, invert sugar, cane sugar, evaporated cane juice, molasses, caramel and glucose or glucose syrup.

Last, if you&rsquore choosing a dairy or fruit-based snack, look for versions labeled "plain, unsweetened" instead of "original" flavor. The latter is meaningless unless the original really has zero grams of sugar added to it or there&rsquos no sugar moniker in that ingredients list.

In general, fresh or frozen fruit or unsweetened and canned produce is always a great bet, especially when paired with nuts, seeds, and legumes to give you a hit of both protein and fiber, which will help you stay satisfied and energized, longer. To help you out, this list contains prepackaged snacks as well as easy snack ideas you can make at home.

Want to tame your sweet tooth? Join our exclusive GH+ Club to unlock access to Good Housekeeping's 21-day sugar detox plan, which will ease you out of your sugar cravings and help you form a healthy relationship with the sweet stuff.