A New You, In This New Year:
7 Snacks for Under 100 Calories

Now that you have packed up the holiday decorations and cleaned out your closets, it’s time clean out your kitchen and replace old foods with new, fresh, nutrient-rich foods, too. Nutrient-rich foods are those that have more vitamins, minerals and nutrients per bite.

So where do you start? Let’s start with the pantry. Throw away canned foods, vegetables and fruits that are out of date or are loaded with sodium and sugar. Replace with fresh or frozen vegetables that are less processed and thus higher in fiber. Next, throw out all the open bags of chips and snack foods. Replace these snacks with 100-percent whole wheat crackers and pretzels, nuts and dried fruit. Finally, take a look at your cereal selection. Do you have boxes of rainbow-colored or frosted cereals? If so, throw those away and replace with whole grain cereals like Kashi®, All Bran®, Total® and Wheaties®. Also, make sure to add some hot cereal like oatmeal to your morning ritual. Oatmeal is full of fiber and B vitamins, which are nutrient-rich breakfast choices!

Next, take a look at the refrigerator. Start by removing all foods that are out of date. Take a look at your dairy selection. Do you have choices like low-fat milk, two-percent cheese and yogurt? Dairy foods are rich in calcium, potassium and a great source of protein. Throw out your sugary yogurts and try low-fat Greek yogurt; it is much higher in protein and has no added sugar.

Next look at your snack choices. If your refrigerator and freezer are full of pudding, ice cream and frozen desserts, replace them with fresh fruit, 100-percent fruit bars and yogurt smoothies. The replacement choices are full of vitamins and minerals. Finally, make sure your refrigerator has a rainbow of vegetable colors. Vegetables are great snacks with hummus or avocado, which can quickly be mixed in salads or casseroles, or added to sandwiches and wraps.

Many 100-calorie snacks are flour- and sugar-based, thus leaving you hungry about 30 minutes later. Choosing a nutrient-rich food with protein and/or healthy fat will help curb your appetite, so you are not looking for another 100-calorie snack minutes later. Here are seven snacks under 100 calories that will satisfy your hunger without breaking the caloric bank!

  1. 10 baby carrots and 2-3 Tbs. hummus
  2. ½-cup edamame soy beans and half an apple
  3. 1 Tbs. peanut butter and 2-3 celery stalks
  4. 10 almonds and 10 grapes
  5. 6 oz. fat-free Greek yogurt and ¼-cup blueberries
  6. Mozzarella string cheese stick and five medium strawberries
  7. 1 oz. turkey/chicken and 10 whole wheat crackers

It is important that you don’t waste food. If you have unopened, non-perishable goods, consider donating them to a local food pantry. Make a resolution to rejuvenate your kitchen with fresh, nutrient-rich foods and start snacking right this year!

For more information from Amy Goodson, MS, RD, CSSD, LD, Texas Health Ben Hogan Sports Dietician visit TexasHealth.org/SportNutrition.

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