Snacks don't have to be off limits while dieting. When eaten in moderation, a variety of tasty and nutritious munchies can be included in a successful weight-loss program. In fact, choosing healthy snacks can help keep you from overeating later by satisfying hunger pains between meals.
Types
Fruits and vegetables can make you feel full in a hurry, even though they contain little fat and few calories. Fruits and vegetables contain fiber, minerals, vitamins and other nutrients. Whole-grain snacks such as crackers contain fiber and complex carbohydrates, which can increase your energy and stamina.
Protein-rich nuts and seeds can help you feel full until your next meal, but they are high in calories and a healthy type of fat known as monounsaturated fat, so they should be eaten in moderation. Low-fat yogurt, cheese and other dairy products contain various vitamins and minerals while providing calcium and protein.
Snacks of 100 Calories
To manage your hunger between meals, while keeping on track with your dieting goals, eat 100-calorie snacks. Two cups of carrots, 1 cup of sliced bananas or fresh raspberries, two domino-sized slices of cheddar cheese and 3 1/2 cups of air-popped popcorn each contain 100 calories. One fat-free chocolate pudding cup may hit the spot at 100 calories.
Snacks Under 200 Calories
Tasty treats coming in under 200 calories may fit into your dieting efforts. A healthy, low-calorie, mid-morning snack might consist of an 8-oz. can of reduced-sodium V8 juice and four whole-wheat crackers. One cup of raw vegetables such as carrots or broccoli dipped in 2 tbsp. of reduced-fat salad dressing could lift you out of an afternoon slump and keep you going until dinner. An after-dinner treat under 200 calories might consist of 1 tbsp. chocolate syrup and 1 cup of ice blended to make a smoothie.
Food for Thought
When it comes to choosing appropriate snacks while on a diet, it is wise not to
follow your nose. A study published in June 2010 in the "International Journal of Obesity" found adults felt hungrier when exposed to the sight and smell of pizza for 60 seconds. If it seems as though late-night snacking is causing weight gain, it's likely because many people tend to over-indulge and choose high-calorie foods as nighttime snacks. Your body processes food in precisely the same manner while you sleep as it does while you are awake, notes the University of Pittsburgh Medical Center.
References
- Cleveland Clinic: Snacks Under 200 Calories
- "International Journal of Obesity"; 'I Just Can't Help Myself': Effects of Food-cue Exposure in Overweight and Lean Individuals; D. Ferriday, J. M. Brunstrom; June 2010
- Mayo Clinic; Snacks: How They Fit Into Your Weight-loss Plan; May 2010
- University of Pittsburgh Medical Center: True or False: Eating at Night Will Make You Gain Weight
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