Snacking and weight loss go hand and hand when you do it right. The key is to keep your snack portion small and the calories under a watchful eye. It is too easy to turn a snack into a meal when the portion and calories get out of control.
Successful Lap Band and Gastric Sleeve patients keep their meal portions small. The right snack can help you fill in the nutritional gaps in your diet between your main meals and can help keep your hunger and cravings from getting the upper hand. But it is important to know the difference between a “treat” that is a once in a while indulgence, and a “snack” that can be added to a healthy diet twice a day.
Below is a few examples of simple guilt-free ways to stay happy and full between meals
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
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
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.
- Saturated Fat: 0.63 g
- Sodium: 0 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. Baked apples 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
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. 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
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
3/4 Cup Frozen Mango Cubes
You can buy these pre-packaged or make them yourself. It’s like having frozen candy. 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
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
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
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
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
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
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 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
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
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
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
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
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.
