Watching your fat intake is part of a balanced, healthy approach to weight loss, as is setting a healthy calorie target. To incorporate both factors into your weight management plan, cut your daily calorie intake by up to 500 and aim to get 20 to 35 percent of your total calories from fat. Choose snacks that are free of trans fat and limit saturated fat from all foods to no more than 7 percent of total caloric intake.
Considerations
Although low-fat snacks can be a healthy alternative to higher-fat foods, you should watch the sugar and overall calorie content, as well. Foods that are low in fat may be supplemented with added sugars to enhance taste and flavor. To qualify as a low-fat product, a food must contain 3 g or less per serving; in addition, no more than 30 percent of the calories in that product can come from fat, according to the U.S. Food and Drug Administration.
Convenience Foods
Although processed foods are typically less healthy than whole food options, you can incorporate smart choices from this category every now and then. Fat-free animal crackers, fig bars, vanilla wafers and graham crackers make good grab-and-go snacks, in moderation, according to the National Heart, Lung and Blood Institute. Gelatin without added cream is another option. Watch serving sizes of processed foods to help you manage your fat and calorie intake while keeping your diet in balance.
Dairy Options
Smoothies made from fresh or frozen fruit and reduced-fat milk can help you meet your calcium needs without exceeding a healthy fat and caloric intake. Other dairy options include fat-free yogurt, skim milk, pudding made with skim milk and part-skim mozzarella cheese. The U.S. Department of Agriculture recommends that adults get two to three servings of reduced-fat milk products a day. Snacking on milk and milk-based products can help you get the nutrients your body needs to function at its best.
Fruits and Vegetables
The go-to foods for healthy snacks, fruits and vegetables are low in fat and calories. The American Heart Association recommends that adults consume nine servings of fruits and vegetables every day. That's the equivalent of 4.5 cups. Canned, fresh, frozen and dried varieties of fruit make good snack choices; just watch for added sugar or syrup in packaged products. Spruce up fresh vegetables with a serving of fat-free ranch dip or salsa, add fruit to fat-free yogurt or enjoy hummus with whole wheat pitas.
References
- U.S. Food and Drug Administration: Definitions of Nutrient Content Claims
- National Heart, Lung and Blood Institute: TLC Diet: Sweets and Snacks
- National Heart, Lung and Blood Institute: Low-Calorie, Lower-Fat Alternative Foods
- U.S. Department of Agriculture: How Much Food From the Milk Group Is Needed Daily?
- American Heart Association: Healthy Diet Goals
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