The word "snack" may bring to mind unhealthy, fattening foods that derail any healthy eating plan. Snacking can actually help keep you on track by preventing dips in your blood sugar that lead to fatigue and cravings. It also can prevent becoming so overly hungry that you overeat the wrong foods at the next meal. Snacking can bolster energy to get through a workout or a stressful afternoon of meetings. A healthy, 200-calorie snack can help tide you over between meals, without overshooting calorie goals.
Mid-Morning
If you eat an early breakfast, a 200-calorie mid-morning snack can help you make it until lunchtime. If you are busy, grab 12 macadamia nuts, 14 walnut halves or 20 pecans to fill up on heart-healthy unsaturated fats and 2 g to 4 g of protein. Eating nuts regularly nuts may help reduce blood pressure, cholesterol and inflammation in the body, according to a November 2010 issue of "Current Atherosclerosis Report." A half-cup serving of low-fat cottage cheese mixed with one cup of fresh blueberries and six chopped toasted almonds provides protein, fiber, vitamin K and antioxidants. A whole wheat English muffin topped with a slice of tomato and 2 oz. of turkey contains just 200 calories, but provides a combination of whole grains and protein to keep you feeling satisfied.
Mid-Afternoon
Mid-afternoon often brings slumping energy levels and sugar cravings. Instead of reaching for a cup of coffee that may keep you buzzing into late night, energize with a medium apple, a string cheese and 1 tbsp. of raisins. The natural sugar in the fruits can help pep you up, while the protein and fat in the string cheese takes time to digest, so you stay satiated until dinner. A packet of plain instant oatmeal cooked with one-half of a cup of skim milk is whole-grain snack that also helps you fit in more calcium. If you crave crunchy, try one-fourth of a cup of hummus with 10 baby carrots and a whole red pepper cut into strips. The carrots and pepper provide beta carotene and vitamin A, both of which support vision health, while the chickpeas in the hummus provide protein.
Pre Workout
Whether you work out in the early morning or after work or school, you may need a small snack to fuel your efforts. For 200 calories, have a slice of whole wheat toast with 1 tbsp. of peanut butter, three medjool dates, a banana with 6 oz. of yogurt or a smoothie made with one cup of skim milk, one cup of strawberries and one scoop -- 50 calories -- of whey protein. If you need to grab an energy bar, stick to the 200-calorie guideline and look for those with all-natural ingredients, such as dried fruit, nuts or soy.
Evening
An early dinner and a late night might leave you feeling hungry. For a 200-calorie post-dinner snack, have four cups of air-popped popcorn mixed with 2 tbsp. of grated Parmesan cheese. The popcorn counts as a whole grain and contains fiber. For a decadent treat, melt 1 oz. of dark chocolate and use it as a dip for one cup of fresh strawberries. The dark chocolate provides antioxidants and the strawberries provide over 100 percent of the recommended dietary allowance for vitamin C. A 6-oz. serving of Greek yogurt with 1/2 oz. of sliced almonds and 2 tsp. of honey can also help satisfy a sweet tooth while providing 15 g of protein and vitamin E.
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