If you're staying under 1,400 calories per day, you need to make every calorie count. However, don't make the mistake of eliminating snacks. Sensible snacking can help you stay on track and lose weight faster than not snacking at all by keeping your energy level steady throughout the day. Hit your calorie target with filling low-calorie snacks that stave off hunger between meals without derailing your diet.
Fruit
Very low in calories, high in filling carbohydrates and just sweet enough to feel like a splurge, fruit can be a dieter's best friend. One cup of fruit salad with equal parts strawberry, kiwi and apple slices comes in at about 100 calories and is packed with enough carbohydrates and water to help you feel satisfied. For a snack that seems a little more substantial, pair a cup of apple slices with with a low-fat cheese wedge. At just over 100 calories, it's satisfying without breaking your calorie bank.
Nuts
Though notoriously high in fat, nuts also pack a lot of satiety into a little handful. Snack on 15 walnut halves or 10 cashews for a crunchy 100 calories. Mix a half-dozen almonds into a half cup of fat-free vanilla yogurt for a tasty mix of sweetness and crunch that will keep you going until lunchtime. If you love peanuts, buy a bulk bag of the unsalted variety and divide them into 100-calorie portions. Crunch on them one at a time to savor the flavor and curb your appetite without sacrificing too many calories.
Eggs, Meat and Cheese
Boil a medium-sized egg -- about 80 calories -- and pair it with 1 ounce of your favorite low-fat cheese for a snack that comes in under 150 calories. If you want to keep fat content down, nix the egg yolks and scramble three egg whites with a half cup of shredded, nonprocessed, low-sodium deli meat. If you're craving just meat, spread a serving of low-fat soft cheese on one large, nonprocessed slice of roast beef or turkey and turn it into a roll-up that barely breaks 100 calories.
Sweet Snacks
You can enjoy a sugary treat between meals without sacrificing too many calories. A half-cup of frozen vanilla yogurt with a dozen chocolate chips will satisfy your sweet tooth for barely 150 calories. If you want more chocolate, spread a tablespoon of chocolate spread over one low-fat graham cracker or have a fudgesicle. Don't forget about frozen fruit pops -- they look and taste like dessert but are made with real fruit and fruit juice. Plus, they cost you only 50 to 80 calories per pop.
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