Snacking has a bit of a bad reputation. You’re trying to lose weight, so you think cutting out snacks during the day will help, but the truth is, snacking on reasonable portions of healthy foods can actually encourage weight loss. Snacking helps keep your blood sugar regulated and helps squash hunger that pops up between meals. Snacking can also help your body refuel after a hard workout. Snacking rocks!
The key to healthy snacking is picking good-for-you foods and eating them in reasonable portion sizes. A good snack size for most people is between 100-200 calories with a good balance of whole grain carbs, fat, and protein.
If you’re eating a snack to get energy before a hard workout, focus on carbs that will digest quickly to give you energy. And if you want to recover after a workout, fat and protein are your friends! Here are our favorite (and easiest) snack combos that clock in at a healthy 100 calories.
Grab-and-Go Healthy Snacks
- Carrots and Hummus—A handful of baby carrots (about 10), plus two tablespoons of your favorite hummus gives you a tasty snack that has a nice balance of carbs, fat, and protein.
- Air-Popped Popcorn—Each cup of air-popped popcorn is only about 30 calories! Munch away.
- Hard-Boiled Egg—Boring? No! Sprinkle on a little bit of black pepper and garlic salt. It’s a great grab-and-go way to boost your protein.
- Peanut Butter Stuffed Dates—Stuff one large, pitted Medjool date with a teaspoon of all natural peanut butter. It tastes like a super nourishing dessert! It’s great for a boost of energy before a big workout.
- Avocado Rice Cake—One brown rice cake, with 1/4 mashed avocado on top, plus salt and pepper. The healthy fats in avocado help you feel fuller longer.
- Greek Yogurt and Berries—A handful of blueberries and sliced strawberries on top of 1/2 cup lowfat Greek yogurt is a great recovery snack—packed full of protein and healthy fats!
- Banana Smoothie—This snack sized smoothie is easy peasy. Blend together 1/2 ripe banana, 1/2 cup lowfat vanilla yogurt, and a handful of ice cubes.
- Almonds—Heart-healthy almonds are a great snack on their own! 15 almonds will get you a snack right around 100 calories.
- Salted Edamame—Pick up frozen, shelled edamame from the store, defrost and sprinkle with flaky sea salt for a snack that is packed with healthy, lean protein.
- Turkey Jerky—Low-calorie, low-fat, high-protein, and totally delicious, turkey jerky is a great snack option. Try to track down natural versions that contain less preservatives and artificial flavorings. You can eat about 2 ounces of turkey jerky for 100 calories.
- Chips and Salsa—Satisfy your craving for crunchy with an ounce of tortilla chips and a couple tablespoons of salsa. Just make sure you don’t down the entire bag of chips.
- Peanut Butter Banana Bites—Slice up half a banana and spread on a teaspoon of peanut butter on half the slices, top with the other halves and enjoy your little banana sandwiches.
- Apples and Peanut Butter—A classic for a reason, a small apple sliced with a couple teaspoons of peanut butter is sweet, salty, and has a nice combination of fiber, fat, and protein to help you feel full.
- Ants on a Log—Not just for kids! Take a stalk of celery, fill it with a tablespoon of cream cheese, and dot the top with a couple of raisins.
- Cottage Cheese and Pineapple—1/2 cup lowfat cottage cheese topped with a few chunks of fresh pineapple is an amazing sweet and salted combo snack!
- Caprese Sticks—Premake these for easy grab-and-go snacks. Put one cherry tomato, one leaf of basil, and one small ball of mozzarella cheese on a toothpick. Season with salt and pepper.
- Chocolate-Banana Grahams—Smear one graham cracker with a teaspoon of Nutella and top with a few slices of banana.
- In-Shell Pistachios—Slow down your snacking by making yourself work for it! Pistachios in shell take longer to eat, which can help you feel more satisfied. A handful is about 100 calories.
- Nonfat Chocolate Milk—Reward yourself (and your body) after a hard workout with eight ounces of nonfat chocolate milk. The protein will help your muscles recover more quickly.
- Any Kind of Fruit—The original hand-held snack, fruit is portable, delicious, healthy and packed full of nutrients that help fuel your body! Pick out your favorites and stock up for easy grabbing