And, overall, snacking can account for about 20 percent of your total daily calories, studies show.
All that less-than-healthy snacking can very easily add up to weight gain.
But dont give up on snacking just yet!
A small fruit smoothie can make for a healthy snack under 200 calories, depending on the recipe.
The secret to a weight-loss-friendly snack is a low calorie count.
Read on for our list of 20 snacks with fewer than 200 calories.
Crispy Chickpea Trail Mix
The star ingredient of this recipe is chickpeas, or garbanzo beans.
They offer folic acid and micronutrients such as iron, phosphorus, copper, and manganese.
Twenty-five percent of their carbs come from filling fiber, and they’re a healthy plant protein.
This mix is also a nice alternative snack to cocktail nuts or pretzels.
Ingredients
Directions
Preheat oven to 400F (204.5C).
Line a large rimmed baking sheet with parchment paper.
Pat chickpeas dry with paper towels.
Remove any loose skins.
Meanwhile, cut orange peel pieces into slivers.
In a small bowl, toss orange slivers and rosemary with the maple syrup.
Remove chickpeas from oven and add orange mixture; toss to coat.
Put mixture back in oven and roast for another 1520 minutes.
Remove pan from oven.
Add pumpkin seeds, cayenne, and coconut to the pan and stir to combine.
Remove from oven and set aside to cool to room temperature.
Store in an airtight container.
And the peanut butter adds extra protein to help keep you feeling full.
Department of Agriculture (USDA), one small apple has about 78 calories.
Food and Drug Administration (FDA).
10 Carrot Sticks With 2 Tablespoons of Dip
Carrot sticks are a diet staple for good reason.
100-calorie bags of air-popped popcorn.
As the USDA notes, 10 tortilla chips have about74 calories, while 12 cup of salsa containsabout 38.
Be sure to read nutrition labels carefully.
Together, the two make a filling snack.
Whole grains provide fiber while hummus provides protein.
Whats more, snacking on this diet-friendly choice will fill you up and leave you feeling satisfied.
A stick of low-fat string cheese is about84 calories, and a medium apple is about95 calories.
But because nuts are high in calories, the key is to watch portion sizes, Malkani says.
Almonds have207 caloriesper 14-cup serving, cashews have197 calories, and shelled pistachios have about172, per the USDA.
Its a good source of protein and calcium combined with natural sweetness from the fruit.
(Just be sure to choose a variety that has little or no added sugar.)
Sorbet, theUSDAnotes, also comes in a variety of flavor options and has 110 calories per 12 cup.
Two eggs offer roughly 338 mg of this essential nutrient, covering 61 percent of the DV.
Korzun recommends topping your muffin with a slice of tomato and mozzarella.
One cup offers 8.5 g of protein and 318 mg of calcium (24 percent of the DV).
Cereal and Nonfat Milk
Hungry and in a hurry?
Turn to the college-student staple snack of low-sugar cereal and nonfat milk.
The key is tochoose a healthy cerealthat has more fiber than it does sugar and watch the serving size.
Iron is a mineral thats an essential component of red blood cells,according to the NIH.
Combine the two for a filling snack with a big nutrition boost.
Greek yogurt is a great source of protein and very satisfying, Levinson says.
For a condiment, stick to yellow mustard.
Ateaspoon-size dollop of mustardcontains only about 4 calories.
Altogether, you get a snack with just 173 calories.
It provides protein, calcium, and antioxidants, he says, making this choice an all-around nutrition winner.
To serve her diverse patients, she demonstrates cultural sensitivity and knowledge of customary food practices.
Franco is also a corporate wellness consultant who conducts wellness counseling and seminars for organizations of every size.
She created the sports nutrition rotation for the New York Distance Dietetic Internship program.
She is the chair of the American College of Lifestyle Medicine’sRegistered Dietitian-NutritionistMember Interest Group.
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