150-300 Calorie Snack Ideas

Evidence suggests that snacking is inversely related to body weight and may promote a healthier diet. The trick is choosing snacks wisely. This almost always means taking something which you have planned to eat and prepared at home with you on the road. If you wait until you are hungry and set out to find a healthy snack, you are setting yourself up for a disaster. Before I lose you here, I GUARANTEE that preparing the items listed below will take less time than it would for you to search the office or surrounding areas for a snack, decide on what to have, and purchase that item. I also bet you that these are lower in calories (just 150-300 calories) and have far more complex carbohydrates, protein and heart healthy fat that will satisfy and keep you full until your next meal.

Healthy Snacks 150-300 calories

1 whole grain rice cakes w/ 1 tablespoon nut butter (150 calories)

1 piece of fruit + 1 yogurt + ¼ cup grape nuts (300 calories)

1 cup of canned fruit + 1 ounce lowfat cheese (170 calories)

5 Ak-Mak crackers + 2 ounces lowfat cheese (250 calories)

1 cup whole grain cereal + 1 cup almond milk + 1 banana (260 calories)

20 whole grain pretzels + 4 tablespoons hummus (240 calories)

2 cups baby carrots + 4 tablespoons hummus (200 calories)

2.5 ounces tuna in water + 1 tablespoon light canola oil mayo

+ 1 slice whole wheat toast (225 calories)

1 cup edamame (in pods) sprinkled lightly with salt or lemon pepper  (240 calories)

1 cup nonfat cottage cheese + 1 cup canned pineapple (220 calories)

1 serving “homemade granola recipe” (on back) (223 calories)

Smoothie: 1 cup milk or milk substitutes (try unsweetened almond milk),

½ cup plain yogurt, 1 cup frozen fruit, 1 Tablespoon honey (300 calories)

Barbara’s Whole Wheat Fig Bars (1  = 110 calories) + fruit (total = 185 calories)

Notes:

Rice cakes- try Lundberg rice cakes in any flavor

Peanut butter- look for smaller companies, organic brands or get fresh at Whole Foods

Yogurt- fat free, greek or plain, I recommend Stonyfield

Canned fruit- should be in its own juice or water (not syrup)

Lowfat cheese – Cabot 50% reduced fat or String Cheese

Whole grain cereal – the first word in the ingredients should be “whole”

Whole grain pretzels- try Newman’s Own Spelt pretzels

Tuna- try Bumble Bee Albacore Tuna In Water Single Serve Pouch – Albacore Tuna In Water Single Serve Pouch

Canola Oil Mayonnaise- try Spectrum Light Canola Oil Mayonnaise