One Cup Jicama Sticks and Salsa Jicama root is one veggie that’s often overlooked. Yet, it is incredibly low in calories and offers a satisfying crunch. Slice the jicama into French-fry sized sticks and dip them in salsa. You can munch on an entire cupful for only 54 calories. Saturated Fat: 0.03 g Sodium: 235 mg Cholesterol: 0 mg
Smoked Salmon Pinwheel For a savory snack under 60 calories, spread 1 tablespoon of low-fat cream cheese onto a slice of smoked salmon (lox) and roll it up. This salmon pinwheel is high in protein and heart-healthy omega-3 fatty acids, though the salt used to cure the salmon boosts the sodium content. Use a little less cream cheese and you can have two pinwheels for under 100 calories. Saturated Fat: 1.6 g Sodium: 495 mg Cholesterol: 13 mg
1 Cup Grapes Grapes are loaded with water, which means that a whole cupful has only 62 calories. The water content helps provide a feeling of fullness and keeps you hydrated. Grapes are also a terrific source of vitamin K and manganese, and contain some fiber to boot. They’re great eaten fresh or frozen. Saturated Fat: 0.1 g Sodium: 2 mg Cholesterol: 0 mg
1/3 Cup Dry Oat Squares Cereal If you’re a cereal fan, try leaving out the milk for a convenient, low-calorie snack. Pour 1/3 cup dry oat squares cereal into baggies you can keep in the car or at your office. Each serving has 70 calories and barely any saturated fat. Other types of whole-grain cereals also work well. Just stay away from overly sweetened varieties. Saturated fat: 0.17 g Sodium: 83 mg Cholesterol: 0 mg
1 Cup Tomato Soup Tomato soup is full of disease-fighting nutrients, but contains as little as 74 calories per cup, no cholesterol, and less than 1 gram of saturated fat. Just keep in mind that there are many varieties. Cream of tomato is significantly higher in fat and calories. When buying canned soup, look for labels that say “low sodium” and check the calorie count. Saturated Fat: 0.19 g Sodium: 471 mg Cholesterol: 0 mg
Frozen Banana Pop If you’re looking for a creative way to add more fruit to your diet, try frozen banana pops. Slice several peeled bananas in half and insert popsicle sticks. Coat each half with an ounce of low-fat plain yogurt. Put the pops in the freezer, and soon you’ll have ready-to-eat low-calorie treats. At just under 80 calories a pop, this is a snack you can feel good about. Saturated fat: 0.35 g Sodium: 3 mg Cholesterol: 7 mg
20 Pistachios Don’t let the high fat content in pistachios scare you off — most of the fat is unsaturated or “good” fat. Eat 20 pistachios, and you’ll only take in 80 calories and less than a gram of saturated fat. Plus, they’re rich in protein, fiber, and several key vitamins and minerals. To avoid an unhealthy dose of sodium, eat them raw or dry roasted without salt. Saturated Fat: 0.8 g Sodium: 0 mg Cholesterol: 0 mg
Frozen Yogurt Sandwich Nonfat frozen yogurt is a healthy alternative to ice cream, and it’s easy to find varieties with no added sugar. Try making a “FroYo” sandwich by spreading two tablespoons of nonfat frozen yogurt between two graham cracker squares. Even with chocolate frozen yogurt, you’re only looking at 84 calories. Saturated Fat: 0.13 g Sodium: 104 mg Cholesterol: 1 mg
Half a Baked Potato with Salsa Microwave a baked potato for an easy snack that’s loaded with vitamin C, not with calories. Half of a medium-sized baked potato has 80 calories – keep the skin, which is packed with nutrients. Spread a tablespoon of salsa on top to spice it up without significantly boosting the calorie count. Saturated Fat: 0 g Sodium: 124 mg Cholesterol: 0 mg
Nonfat Greek Yogurt with Honey Greek yogurt is known for its extra-creamy texture and high protein content. Just 1/2 cup of nonfat plain Greek yogurt has 12 g of protein to help you stay full. Drizzle on a teaspoon of honey, and the whole snack totals 84 calories. The best part is, you may feel like you’re eating dessert. Saturated fat: 0 g Sodium: 53.5 mg Cholesterol: 0 mg
Yogurt With Sunflower Seeds Stir a teaspoon of sunflower seeds into 1/2 cup of nonfat plain yogurt. The seeds add plenty of texture but only 19 calories. The yogurt is a good source of protein, and the entire snack has less than half a gram of saturated fat. Make sure to use unsalted sunflower seeds, especially if you are watching your sodium. Saturated Fat: 0.26 g Sodium: 0 mg Cholesterol: 0 mg
Apple Slices With Peanut Butter Mixing sweet with salty is a tried and true way to satisfy the munchies. Measure 3/4 cup of apple slices and spread a thin layer of unsalted peanut butter on each slice. To stay near the 90-calorie mark, don’t use more than 2 teaspoons of peanut butter in all. Saturated fat: 0.8 g Sodium: 2 mg Cholesterol: 0 mg
Eight Baby Carrots with Hummus When you’re craving a satisfying crunch, dip eight large baby carrots into 2 tablespoons of hummus. Carrots are an excellent source of vitamin A and beta carotene, while hummus adds protein. Pre-packaged baby carrots are convenient, and there are many varieties of hummus available. Saturated fat: 0.4 g Sodium: 210 mg Cholesterol: 0 mg
3/4 Cup Frozen Mango Cubes You can buy these pre-packaged or make them yourself. “It’s like having frozen candy,” Blake says. “It’s a great way to get beta-carotene and fiber while satisfying your sweet tooth.” A 3/4 cup serving has just 90 calories and provides 60% of your recommended daily allowance of vitamin C. Saturated Fat: 0 g Sodium: 0 mg Cholesterol: 0 mg
1/3 Cup Edamame These young soybeans are among the healthiest snacks you can find. A third of a cup has more than 8 g of protein and 4 g of fiber to help keep you full. As a bonus, you’ll get nearly 10% of your recommended daily allowance of iron. Edamame is available in ready-to-eat containers for a quick snack on the run. Saturated Fat: 0.5 g Sodium: 4.5 mg Cholesterol: 0 mg
Blueberry Smoothie A fruit smoothie offers a scrumptious way to get in some extra calcium and antioxidants during your day. Try blending 1/3 cup of nonfat yogurt with 2/3 cup of frozen blueberries and ice. “It’s very refreshing and very cold,” Blake says. “That slows down your ability to drink quickly.” Snacks that take more time to finish are often more satisfying. Saturated Fat: 0 g Sodium: 59 mg Cholesterol: 2 mg
Cheese-Stuffed Pita Pocket Here’s one that’s easy to make and gives you the satisfaction of biting into a sandwich. Grab a whole-grain pita pocket and stuff it with 1/2 ounce part-skim ricotta cheese. The fiber and protein will help fill you up, and the whole snack has less than a gram of saturated fat. Saturated Fat: 0.8 g Sodium: 149 mg Cholesterol: 4 mg
Baked Apple Apples are still one of the healthiest snacks around, and there are plenty of ways to put a twist on this old standby. Blake recommends enjoying baked apples – they taste like dessert but provide the same vitamins and fiber as their fresh counterparts. You can even sprinkle cinnamon on top without adding calories. Saturated Fat: 0 g Sodium: 2 mg Cholesterol: 0 mg
Six Whole-Grain Pretzel Sticks For those who don’t like nuts, pretzels are just as convenient when you’re on the move. To stay under 100 calories, stick to six whole-grain pretzel sticks. This snack is cholesterol-free, low in fat and sugar, and provides more than 3 g of fiber to help tide you over. Saturated Fat: 0.4g Sodium: 257mg Cholesterol: 0 m
Fourteen Almonds When the munchies strike while you’re on the go, there are few things more convenient than nuts. You can eat 14 almonds without hitting the 100-calorie mark. Plus, they’re rich in fiber and protein, which help keep hunger at bay. “They’re a great snack when you’re stuck in traffic,” Blake adds. Saturated Fat: 0.63 g Sodium: 0 mg Cholesterol: 0 mg
Three Crackers With Cheese Choosing whole-grain crackers is the key to this classic snack. The fiber will keep you feeling full between meals, and the cheese provides protein and calcium. To stay under 100 calories, cut up one slice of low-fat cheese and split it over three crackers. Saturated Fat: 1.2 g Sodium: 397 mg Cholesterol: 7 mg
Cottage Cheese and Cantaloupe Cottage cheese is a protein powerhouse, with 1/2 cup delivering 14 g. Like fiber, protein can help you stay full longer. Enjoy low-fat cottage cheese plain or with a side of fruit. A small wedge of cantaloupe brings the total calories to 100. Saturated Fat: 0.7 g Sodium: 468 mg Cholesterol: 5 mg
2 oz Veggie Land Veg-T-Balls with 2 Tbsp Muir Glen Chunky Tomato Sauce These low-fat vegetarian balls hit the spot.
1 oz Yellowtail and 1 oz Tuna Sashimi with 1 packet Kikkoman Instant Tofu Miso Soup Have it pre-party: The protein will keep you from wiping out the buffet.
1 cup Raspberries with 2 Tbsp Plain Yogurt and 1 tsp Honey This sweet mix does the job until you can break away from your desk for a full meal.
2 Egg Whites with 1 Slice Whole Wheat Toast This protein-and-carb duo gives you a light but energizing start when you have a belly-busting lunch on your calendar.
1 cup Strawberries and 3 Tbsp Cool Whip Free For a totally guiltless dessert, dish up a bowl of this sweet, fiber-rich combo.
1 cup Vegetable Juice, such as V8, and 2 oz Oscar Mayer Oven-Roasted Turkey Breast An antioxidant- and protein-rich hunger-buster.
1 Tbsp Peanuts and 2 Tbsp Dried Cranberries Toss together this pared-down trail mix and pre-measure into plastic baggies.
1 1/4 oz Turkey Jerky When you must have meat, chew on this low-cal, low-fat power snack.
1/2 Cantaloupe Like most fruit, melon contains a lot of water. So you get a lot of food–and beta-carotene–for not a lot of calories.
2 Sargento Light String Cheese Snacks Any food you can play with is a great distraction; plus, the protein battles mid-afternoon hunger pangs.
8 Shrimp and 4 Tbsp Cocktail Sauce The perfect appetizer–and no one at the table will know you’re counting calories.
Yoplait Light yogurt (fruit flavors) This bone-building goodie provides 20 percent of your RDA for calcium and vitamin D.
Portable snack – Quaker Instant Oatmeal (regular flavor) This speedy fiber- and protein-packed breakfast also makes for a warm, filling snack.
3 cups air-popped popcorn Go ahead, nibble mindlessly as you zone out in front of Bravo. Even if you’re watching trash, you won’t be eating it.
Just a handful of fresh figs has 20% of your daily fiber. Snack on the juicy fruits, or add them to yogurt or salads to give color and texture.
Fill up your tank with fruit salad. You can’t go wrong – experiment with different combinations of fruits for a wide range of vitamins. Mix in mint for a new twist.
Not-So-Super Snacks Don’t make a habit of snacking on 100-calorie packs of crackers and cookies, which are mainly made with refined flour. These snack packs may be low in calories, but they’re also low in nutrients. It’s better to make your snacks work for you by delivering protein, fiber, or antioxidants.
Might just possibly be a superhero in disguise.. Taught her first step class at 15, and has been living and breathing fitness ever since. Lisa has volunteered her time helping numerous people take their first steps towards an active, healthy lifestyle and since joining the team...
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