Opt for snacks of 100 calories or less to lose weight, recommends MayoClinic.com. Portion-controlled snacks are a good way to watch calories. You can choose pre-packaged versions of your favorite brand name snacks, or you can prepare snacks at home for 100 calories or fewer.
Portion Control
People tend to eat more when they're served a snack in a larger package, according to a 2004 study published by Barbara J. Rolls and colleagues in "Appetite." Participants were served one of five packages of potato chips which they consumed directly from the package. Participants that ate from larger packages not only ate more of the snack, they also ate more of their next meal.
Satiety
Look for 100-calorie snacks that contain protein and fiber so your snack will fill you up. Fruits, vegetables and whole grains are a good source of fiber. Nuts, seeds and dairy products are good sources of protein. Foods that have high water content also tend to boost satiety. Water adds bulk to the food, increasing fullness, without adding calories. Fruits and vegetables tend to have high water content.
Ingredients
Just because a packaged snack is labeled 100-calorie doesn't mean it's healthy. Apply the same standards to your 100-calories snacks as your overall diet. Look for mostly fruits, vegetables, whole grains, nuts, seeds and low-fat dairy products. Fruits and vegetables provide important vitamins and minerals and few calories. Nuts and seeds are full of healthy fat. Limit high-fat, high-calorie foods like sweets or chips.
Book
"The 100-Calorie Snack Cookbook," written by Sally Sampson, lists more than 250 healthful recipes for 100-calorie snacks. The book divides recipes into Crunchy, Creamy and Cheesy, Salty, Carbs, Vegetables, Protein and more. Most of the recipes are for single servings. Each recipe comes with nutritional analysis. The recipes are fairly low in sodium and saturated fat. Examples include berry frozen yogurt, gazpacho and chocolate matchsticks, or chocolate-dipped pretzels.
Tips
Choose light yogurt to limit sugar. Look for one that's high in calcium and vitamin D. Choose low-fat dairy products. Look for low-fat whole-grain crackers, whole-grain pretzels and whole-grain crispbreads. Choose low-calorie snacks like carrots and grapes. Try 1/2 cup of protein-packed edamame. Eat 3 cups of air-popped popcorn. Oatmeal is another good choice; it's packed with protein and fiber.
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