Snacks: How they fit into your weight-loss plan
Well-planned, healthy snacks can complement your weight-loss plan. Here are creative and healthy ways to satisfy your hunger.By Mayo Clinic Staff
Your stomach is growling, but lunch is hours away. You could grab a snack, but you think it's best to grit your teeth and wait for lunch. Not so, if weight loss is your goal.
In fact, well-planned weight-loss diets, such as the Mayo Clinic Diet, allow for healthy snacks to help manage hunger and reduce bingeing at mealtime. The key is to eat healthy snacks that satisfy your hunger and keep the calorie count low.
Choose healthy snacks
Select foods that satisfy your hunger, supply your body with energy and provide important nutrients. Opt for snacks of 100 calories or less to stay within your daily calorie goal.
So what are some smart choices? Here are several suggestions for snacks that are 100 calories or less:
- 1 cup sliced bananas and fresh raspberries (or any fruit)
- 2 cups baby carrots
- 2 cups air-popped popcorn
- 5 pieces Melba toast, rye or pumpernickel
- 2 tablespoons peanuts
- 2 domino-sized slices low-fat colby or cheddar cheese
Fruits and veggies: The go-to snack foods
Generous portions of fruits or vegetables can easily help fill you up while staying below 100 calories. All of the following servings have fewer than 100 calories:
- Medium apple: 95 calories
- Small banana: 90 calories
- Two kiwis: 84 calories
- 20 medium baby carrots: 70 calories
- 20 grapes: 68 calories
- Medium orange: 65 calories
- 20 cherry tomatoes: 61 calories
- Medium peach: 58 calories
- Medium red pepper: 37 calories
- 20 pea pods: 28 calories
For comparison, one reduced-fat cheese stick has about 60 calories, which is well below the 100-calorie goal, but it also has 4.5 grams of fat. While the protein and fat may help curb your appetite, a single cheese stick may not be as satisfying as, say, 20 baby carrots, which add up to nearly 10 times the weight of the cheese stick, have 70 calories and less than 1 gram of fat.
Feb. 28, 2018
See more In-depth
- Hensrud DD, et al. The Mayo Clinic Diet. Intercourse, Pa.: Good Books; 2010.
- USDA National Nutrient Database for Standard Reference, Release 27. U.S. Department of Agriculture, Agricultural Research Service. http://ndb.nal.usda.gov. Accessed Feb. 11, 2015.
- Sargento reduced fat natural mild cheddar cheese sticks. Sargento Foods Incorporated. http://www.sargento.com/our-cheese/snacks/reduced-fat/sargento-reduced-fat-natural-mild-cheddar-cheese-sticks. Accessed Feb. 11, 2015.
- In a nutshell. Eat Right. Academy of Nutrition and Dietetics. http://www.eatright.org/resource/food/nutrition/healthy-eating/in-a-nutshell. Accessed Feb. 17, 2015.
- Hensrud DD (expert opinion). Mayo Clinic, Rochester, Minn. Feb. 15, 2015.
- Dietary Guidelines for Americans, 2010. U.S. Department of Health and Human Services. http://www.cnpp.usda.gov/DGAs2010-PolicyDocument.htm. Accessed Feb. 11, 2015.
- USDA National Nutrient Database for Standard Reference Release 28. U.S. Department of Agriculture, Agricultural Research Service. https://ndb.nal.usda.gov/ndb/. Accessed Jan. 3, 2018.