Snacks can be a dieter's downfall, but they don't have to be. With a little knowledge of nutrition and some planning, healthy snacks can be incorporated into any diet and even help with losing weight. MayoClinic.com says that healthy snacking helps manage hunger and prevents bingeing. The trick is to stock the pantry and refrigerator with healthy options and to think of snacks as an overall part of a diet rather than as a mistake or a reward.
Fruits and Vegetables
The sweetness of fruit easily satisfies hunger with a minimum of calories. The Centers for Disease Control and Prevention, or CDC, gives examples of 72 calories in a medium-size apple, 105 calories in a medium-size banana and 83 calories in a cup of blueberries. The CDC advises choosing whole fruit over dried, because dried fruit is higher in calories. For example, 1 cup of grapes contains 100 calories, but it takes only 1/4 cup of raisins to make 100 calories.
Vegetables are even lower in calories than fruit, but may not be as filling. One cup of carrots contains 45 calories and 1 cup of broccoli contains 30. Adding a low-calorie dip, such as 2 tbsp. of hummus at 46 calories, can make vegetables more filling.
Protein
Protein snacks usually contain more calories than vegetables or fruit, but they are filling. A cup of skim milk, a small piece of cheese or a cup of yogurt are all nutritious choices. MayoClinic.com warns that some yogurt has added sugar. For fewer calories, choose plain low-fat yogurt.
Grains
The fiber and complex carbohydrates in whole grains can be a major source of energy and a healthful snack, says MayoClinic.com. Good choices are whole-grain crackers, a piece of whole-wheat toast or dry cereal. It's easy to eat too many crackers or too much cereal straight out of the box, so it's best to measure out a serving and eat only that.
Combine Groups
A snack eaten while dieting does not have to come from just one food group. More nutrition and satisfaction can be gained through combining foods. For example, plain low-fat yogurt can be sweetened with a little fruit and still be lower in calories than a commercially sweetened variety. A few crackers with a small piece of cheese or a spoonful of peanut butter are another healthy and filling snack. It is important to account for the added calories by taking less overall for the snack.
Be Creative
Snacks don't have to be what is commonly thought of as "snack" food. Any food eaten in small amounts between meals is a snack. Seattle & King County Public Health points out that small amounts of leftovers or other prepared food can make a healthy and filling snack. When satiety is reached during a meal with a little food left, that food can be saved and eaten later as a snack without increasing the calorie count for the day.
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