Tip 31: snack smart

Face it. Snacks are awesome! Who doesn’t love indulging in a snack while on a diet?

Snacks keep you from starving inbetween meals, and can help ward off cravings ad overeating. Snacks are good.

But unfortunately, well-meaning snacking can often turn bad.

Tip 31: Keep your snacks under 200 calories

If your snacks have the same calorie count as your meals, you could easily overdo on daily calories. Click “read more” for a list of awesome snacks under 200 calories, and my own snacking tips!


Snacks under 100 calories:
- medium apple (between 65-90 calories)
- 2 cups strawberries (100 calories)
- 1 grapefruit (80 calories)
- 1 cup sliced watermelon/honey dew/cantaloupe (approx. 60 calories)
- 1 cup grapes (100 calories)
- half cup broccoli (15 calories)
- medium banana (80 calories)
- clementines (35 calories per fruit)
- 1 cup carrots (35 calories)
- 1 tablespoon peanut butter (averages around 94 calories for smooth or chunky, but check the label when you buy!)
- 1 large stalk celery (around 9 calories or less per 12 inches of stalk)
- 100 calorie packs! they come in a variety of yummy flavors (including trail mix, chips, cookies, and more), but make sure that you stick to just one pack! these are great on the go, but usually offer little to no value to you nutritionally.

Snacks under 200 calories:
- 10 small hard pretzels (averages around 110 calories, but check the packaging when you're buying them!)
- 1 cup cottage cheese, lowfat 1% milk fat (163 calories)
- 1 package greek yogurt (around 100-150 depending on brand and flavor, check the packaging when you're buying!)

My favorite picks:
- Chobani greek yogurt (only 100 calories for plain, and a little more for fruit flavors, but i mix half plain and half flavored to get a lower calorie but still yummy treat, and Chobani is my fave because it has the most protein of any brand available in most supermarkets)
- 1 large stalk celery with 2 tablespoons peanut butter (around 200 calories)
- 1 cup cottage cheese with 1 cup strawberries (around 210 calories)
- 3 clementines (around 105 calories)

Other important tips:
+ don't be afraid to mix and match low calories items to get what you need out of a snack. combining fiber (like a fruit or veggie) with a protein (like yogurt or peanut butter) is a powerful kick to any bite of hunger between meals!
+ try to have your snacks around 2 hours before or after a meal- this will make sure you dont overeat at a meal by being too hungry, and that you get a good metabolism boost between meals.
+ remember to drink plenty of water with your meals, and with snacks. the recommended water intake for a dieter is around 2 glasses with each meal, and 1 glass with each snack.
+ aim for 2 snacks a day, one between breakfast and lunch, and one between lunch and dinner.
+ these small snacks are great options for an evening snack, if you feel the munchies before bedtime. keep those late evening snacks under 50-100 calories in order to make sure you burn those calories easily before bed.
+ prepack your snacks the day before to save time, or with some foods you can even prepare them several days (like cut veggies and some fruits) or month in advance (for dry foods like pretzels). just pack them when you're preparing your meals for the next day.
+ stuff like yogurt and apples are easy to grab on the go, so make sure you always have them available. keep them at work or in your car (be careful during the hotter months!)

Happy snacking!

Just Another Whale,
MyzzLyzz