Smart Snacking - Diabetes Center for Children at CHOP
Healthy Snacks With 100 Calories or Less
Snacking between meals is a smart way to avoid getting too hungry and then overdoing it at your next meal. But you don't want to blow a meal's worth of calories on those snacks. Pick smart snacks! Here's a list of amazing snack ideas, each with 100 calories or less.
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Greek yogurt is trendy for a reason. Its thick texture is satisfying and it has about twice as much protein as regular yogurt. Each half-cup serving of the plain fat-free kind has just about 65 calories, leaving you room to jazz it up with no-calorie sweetener and fresh fruit. Even better: Reach for one of the many flavored 100-calorie containers on shelves, like Yoplait Greek 100 Whips! or Chobani Simply 100.
Portion-Controlled Cheese Snacks
Cheese is delicious but the calories can rack up quickly if you're not careful. Luckily, there are plenty of great single-serve snacks that are satisfying and have great stats.
Babybel makes a whole line of mini wheels, each with less than 75 calories. Bonus: They come wrapped in red wax, which is fun to play with afterward. And light string cheese is a classic pick. Sargento has some super-tasty reduced-fat flavors. Need some crunch with your creamy cheese? Pair a 35-calorie wedge of The Laughing Cow Creamy Light Swiss with some Old London Melba Toast or Snacks. It's a great combo!
2 Cups Halved Strawberries
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You can have two full cups of strawberries for just about 100 calories plus 6 grams of filling fiber. Here are some other 100-calorie fruit portions, along with their fiber counts:
- 2 1/4 cups chopped watermelon (1.5g fiber)
- 1 3/4 cups sliced apple; about 1 medium apple (4.5g fiber)
- 1 3/4 cups chopped cantaloupe (2.5g fiber)
- 1 1/2 cups raspberries (12g fiber!)
- 1 1/4 cups orange sections; 1 ½ medium oranges (5.5g fiber)
StarKist Creations Tuna Pouches
You can't go wrong with pure protein, and these shelf-stable, single-serving pouches are an absolute packable staple. Keep them in your pantry, your desk drawer, or your bag. Just make sure there’s a fork handy, too.
One of these will fill you up without weighing you down and they’re pre-seasoned, so they couldn’t be more convenient. Each pouch has 70 - 110 calories, so some flavors don’t exactly fit into the “100 calories or less” category, but they're still a great pick.
DIY 100-Calorie Packs
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Store-bought 100-calorie packs are old news, plus those tiny packages of chips and cookies are rarely satisfying. That's why it's best to create your own filling snack mixes. You’d be shocked at how much good stuff can fit into 100 calories.
Video: Healthy back to school snack ideas for kids
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