Snacking 101: convenient and healthy 100-calorie options

I ask so much of my snacks. I want them to be tasty, good for me, and at least a little exciting.

I demand they be substantial enough to act as mini-meals throughout my workday, but light enough that I can grab one for my drive home and not ruin dinner.

Basically, I want it all. Oh, and wait… Did I mention I need convenience, too?

Because, as creative as some Internet snack suggestions are (and a zesty “Mexican Potato” does sounds delicious right now), I’m about to start a 50-minute commute home. Potatoes just aren’t gonna happen.

Here are the standbys that keep me from raiding my pantry in a hangry rage 15 seconds after I walk in the front door every night. (Oh? Hangry? That’s “hungry” plus “angry,” and it’s a very real mood.)

These on-the-go snacks are easy to throw into a briefcase, backpack, or purse. The best part? They’re smart snacks, with around 100 calories each. They go big on flavor and nutrients while avoiding empty calories.

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Cheesy Popcorn 

Popcorn is one of the best “feel-full” snacks. You have to chew it, so it takes a while to eat and seems especially satisfying. It’s also loaded with fiber, which keeps you feeling fuller, longer.

• Find a microwave brand that offers 100-calorie portions. Pop it! Pour it into a plastic baggie.
• Add a dash of grated Parmesan and a pinch of cayenne pepper. Shake for a flavor boost.
• The cheese will add about 20 additional calories, but this snack will keep you going for several hours.

15 Almonds

My husband makes fun of me when I count out a specific portion of nuts, but I tell him he’s nuts for missing out on this perfect food. 15 almonds contain a stomach-satisfying mix of protein, fiber, and healthy fats – all for 100 calories.

Honey-Wheat Pretzel Sticks

It’s hard to get more convenient than throwing pretzels in a baggie for later. The honey-wheat variety is my favorite because it pleases my eternal sweet tooth, despite being low in sugar. Check the label – you can usually enjoy 6-8 pieces for around 100 calories.

Frozen Mango Cubes

Keep an eye out in the grocery store. When fresh mangos go on sale, grab them! And when frozen mango cubes go on sale, grab them!

Whether you eat these pre-packaged or make them yourself, they’re basically Mother Nature’s candy.

• Something about freezing fruit turns it into an extra-special treat that travels well.
• Grapes and berries are delicious frozen, too.
• ¾ of a cup of mango will give you over half your recommended daily allowance of vitamin C.

Apple Slices with Peanut Butter

Pairing sweet and salty foods triggers a taste bud party that will leave you feeling snack-isfied. Cut up one small apple and dip the slices in two teaspoons of peanut butter.

Pro tip: Make sure you measure the PB in advance, as it does become tempting to keep dipping… and dipping… and… you get the idea.

Yogurt with Sunflower Seeds

Yogurt is my personal snack mecca. It comes pre-packaged in a gazillion fun flavors. The thing is, I know some people don’t enjoy the creaminess of its texture.

Try adding a teaspoon of sunflower seeds. Many low-fat yogurt brands run about 70 calories per container. The seeds add around 20 calories while contributing a lot of crunchy texture. Between the two foods, you’ll get a great hit of protein for sustained energy.

1/2 Cup Dry Cereal

Have you heard the expression, “Out of the mouths of babes”? Well, this snack usually goes into their mouths. Dry cereal, a popular toddler snack, is just as enjoyable for adults.

If you leave out the milk and portion about ½ of a cup into a baggie for the road, you’ll be set. Any whole-grain cereal, such as oat clusters, bran flakes, or wheat squares, will give you fullness from fiber plus some subtle sweetness.

Sneaky Snacks

A quick word on pre-packaged 100-calorie snacks: the thing about calories is, it matters what they’re made of as well as how many of them you consume.

All the options above actually deliver healthful nutrients to your body. The oh-so-conveniently-portioned bags of mini cookies and crackers found in stores, on the other hand, are usually made from refined flour and sweeteners.

Plus (let’s be honest), those mini-cookies taste like cardboard. I’d recommend the satisfaction of indulging in one real, full-sized cookie instead. All things in moderation!

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For more ideas on snacking your way to wellness, try these links. They have great additional snack recommendations including string cheese, unsweetened applesauce, and carrot sticks with hummus:

• 55 Healthy Snacks Under 200 Calories from SparkPeople (This resource breaks the snacks down by flavor profile.)
• 20 Snacks Under 200 Calories from Everyday Health (This article includes helpful pictures to show portion size.)

Happy snacking, everyone!

– Jennie Saia, Contributing Editor