20 healthy snacks with 100 calories or less
Snacks are small, quick mini-meals. They include fruits, vegetables, nuts, and crackers. Snacks are eaten between meals and help keep you full. Healthy snacks are:
- Whole grain
- Fresh foods, rather than processed
Most healthy snacks with 100 calories or less fit in the palm of your hand. Here are 20 options to choose from.
- 1 medium apple
- 1 medium banana
- 1 cup of blueberries
- 1 cup of grapes
- ¼ cup of raisins
- 1 small banana
- 1 cup of steamed green beans
- 1 cup of carrots, broccoli, or bell peppers with 2 tbsp. hummus
- 1 cup of cherry tomatoes
- ½ cup of cooked oats
- 3 cups of air-popped popcorn
- ½ of a whole wheat English muffin with jelly
- 2 brown rice or multigrain rice cakes
- 8 baked tortilla chips with salsa
- 6 oz. plain, fat-free yogurt
- ½ cup of low-fat cottage cheese
- 1 oz. of low-fat cheddar cheese
- 1 cup of low-sodium chicken noodle or vegetable soup
- 1 hard-boiled egg
- 10 almonds
Why snacks can be good for you
Snacks are good for you, as long as you choose healthy snacks and don’t eat too much. Small snacks between meals can keep you from overeating at mealtimes and help you manage your weight.
Healthy snacks for adults can provide energy for work and exercise. Healthy snacks and drinks for children provide much needed energy for growth, school, and sports. Offer young children healthy snacks, and they may be more likely to choose them on their own when they get older. Healthy snacks also help you maintain healthy teeth.
Eating a variety of snacks like the ones above will give you extra vitamins, minerals, fiber, antioxidants (substances that help prevent cell damage), and other disease-fighting nutrients. Choosing low-calorie snacks can help you or your child maintain a healthy weight.
Avoid high-calorie sports drinks and packaged, processed snacks, likes chips or cookies.
If you have diabetes, you may need to pay attention to the number of carbohydrates in your snacks, as well.
- American Diabetes Association (ADA). Food and Fitness: Snacks. 2013. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/food-tips/snacks.html?loc=ff-slabnav. Accessed February 13, 2014.
- Centers for Disease Control and Prevention (CDC). How to Use Fruits and Vegetables to Manage Your Weight. Division of Nutrition, Physical Activity, and Obesity, National Center for Chronic Disease Prevention and Health Promotion. 2012. http://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/CDC_5-A-Day.pdf. Accessed February 13, 2014.
- Roe LS, Meengs JS, Birch LL, Rolls BJ. Serving a variety of vegetables and fruit as a snack increased intake in preschool children. Am J Clin Nutr. 2013;98(3):693-9.
- U.S. Department of Health & Human Services (DHHS). National Institute for Health. We Can. Parent tips. Healthy Snacks -- 100 Calories or Less. http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/downloads/hundredcalories.pdf. Accessed February 13, 2014.
- http://hendrick-medical.adam.com/content.aspx?productId=117&isArticleLink=false&pid=60&gid=000724 accessed on 19.04.2016
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